How to One Arm Elbow Lever | One Arm Peacock Tutorial

The One Arm Elbow Lever is the first One Arm Handstand that you will learn and a great party trick.
Well, kind off. A one arm lever, One Hand Peacock or crocodile is pretty far from a regular one arm handstand. Whilst some technical details such as weight distribution on the hand and the fact that you need full body tension are similar the overall experience and especially difficulty level is drastically different.
A one arm elbow lever or crocodile is an acrobatic skill that falls into the categories of arm balances. The goal is to suspend the body parallel to the floor supported by one arm only. This arm is bent and applying pressure on the core as the elbow is placed in the belly button area.
Being in a mainly vertical position and close to the ground makes this position significantly easier than all other one arm handstands and therefore represents a great entry into the world of hand balancing.
Instead of being tall and thin you will be low and large giving you a significant advantage when balancing. In a one arm handstand the joint connecting your body to the floor is the shoulder. In the one arm lever this connection is at the elbow making your position less prone to tipping over.
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Timestamps:
00:00:00 What is a One Arm Elbow Lever
00:01:09 How to One Arm Elbow Lever
00:02:20 How to Prepare before Training
00:03:56 One Arm Elbow Lever Progressions
00:06:09 Wrist Pain & How to avoid it
00:07:34 Train Both Sides
00:08:17 Outro

[@realengineeringknowledge]

Thanks sir

[@misscoccinell9659]

Thank you so much for this tutorial! It’s one of my dream skills only it didn’t feel accessible and didn’t know where to start. Not anymore 👏

[@CoachBachmann]

Yes! Those days of not knowing where to start are over! Let me know how training goes and when you get it!

[@misscoccinell9659]

@@CoachBachmann will do thank you!

[@dirtworshiper2800]

Damn. Maybe someday. I’m finally doing a regular handstand off the wall. Took me a few months but I’m working hard. Thanks for your inspirational videos.

[@CoachBachmann]

Glad your handstands are improving! You can totally train this one in parallel! 5-10min at the end of each handstand practice will go a long way!

[@osmeldavid3352]

Cuando debo entrenar el one arm handstand? Todos los días? Incluyendo que entreno otras cosas como muscle up, handstand push up y tal

[@Dailyclipsi]

After training for the one arm elbow lever, I think i finally found the balance because of you!! Thanks. I used to put my arm on the edge of my abs.

[@CoachBachmann]

Yeah that’s where you went wrong! Glad I could help

[@RichardGriffiths1]

Can't wait to try this, thanks coach!

[@CoachBachmann]

Definitely let me know how it goes for you!

[@Nikhilsainiharidwar]

How to increase range of balance in handstand

[@OttoVonBismark290]

Loving this series! Could we get a crane tutorial? I know its kind of a harder crowe but i just cant get it, althoung im comfortable in a one leg supported crow

[@CoachBachmann]

I’ll absolutely make a crane video as well soon! Looking at it like a more difficult crow might be the issue. I always found the crane feels a bit different than the crow! Focus on getting your knees as high as you can into your armpits and compress hard!!

[@simonpowell6127]

Great content as always Coach Bachmann. One question, if I may. If possible, I'd like to see a head-on shot? To see the angle of the bottom half of the arm on which you are balancing. Is it straight up, perpendicular to the ground? I kind of assume yes, but I'd like to be sure.

[@CoachBachmann]

its pretty straight. Possibly slightly angled towards the fingertips of the supporting hand.

[@simonpowell6127]

Thanks, @@CoachBachmann Also what about the other plane, i.e., side to side? Straight, or angled at all towards the opposite shoulder (what I would call inwards). I suspect this is a question that makes no sense, as the supporting arm in an arm balance must always be straight in terms of the left/right plane, but just for clarity. Cheers.

[@Sitael1978]

Thanks for the video. How can we be better to put the elbow closerie to the belly button?

[@CoachBachmann]

Theoretically stretching your posterior deltoid could help but I never found that to be overly useful. Instead use the opposite hand to pull the elbow in before placing it. Use chalk etc to avoid slipping

[@Lucas_SM_Gymnasthenics]

The croc to Handstand you display at 00:00 is such an amazing skill! I will be so happy if I reach it one day. Of course you need a solid one arm Handstand an one arm elbow lever to do it, but do you think a huge strength is needed or it is actually more about coordination?

[@CoachBachmann]

You are asking all the right questions here! Actually not much strength is needed for the croc pop up. It’s much more dynamic than many would think. If your timing is good going up is significantly easier than going down! It feels almost more like a snatch as you develop upwards momentum by kicking the legs and then use the moment of “being weightless ” to extend the arm

[@Lucas_SM_Gymnasthenics]

@@CoachBachmann Thanks for sharing your knowledge, currently I am I am confortable on the stretched arm fingertip support one arm Handstand and doing some small holds here and there, I have a long way to go but I think with hard work and consistency I can reach that croc pop up(hopefully as clean as yours).

[@CoachBachmann]

@@Lucas_SM_Gymnasthenics of course you can! The more time I spend coaching the more I see what everyone can learn it! Consistency and focused effort will get you there!

[@KesKnight]

Hey Coach, Hope your doing well! Thanks again for the advice you gave me a couple weeks ago, I just had a quick question about how many one arm handstand drills I should have in my One arm hs workout. Currently, i've got warm up, prehab and some middle splits stuff, followed by two arm handstand drills (holds, close grip hs, and Miami hs), then ive got side bends. But for my oahs stuff I only have the L assisted holds for a couple sets, is there any other drills that you would recommend? let me know what you think. Thanks so Much!!! 🔥💪

[@CoachBachmann]

You are doing Miamis now are you?! Considering I am the only one calling them that you are definitely already a friend. I assume you have watched the youtube video and podcast episode about oahs? Everything you wrote leading up to the assisted L is great. Between Side Bends and L we have to add A LOT! I don't know your level and form etc but you can and should add 4-12 sets there. Transfers, steps, walking up and down the blocks. The list is ENDLESS. Check out the One Arm Labs program on my website. There are lots of athletes who achieved a beyond stable OAHS with it. Give it a try! Hope this helps. Feel free to message with additional questions!

[@KesKnight]

Awesome! I will most definitely check out one arm labs 💪. Thanks so much @@CoachBachmann!!!!

[@manjumarandi1789]

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