How to One Arm Handstand

Stop Rotating out of your One Arm Handstand! How to do this is possibly the hottest question in the game at the moment. This and many more will be answered here today.
Learn about Alignment, technique, progressions, risk for injuries, how to stay motivated the long term and how to plan your one arm handstand workouts into your existing training split.
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Timestamps
00:00:00 Welcome to How to One Arm Handstands
00:01:47 Prerequisites
00:04:37 How to One Arm Handstand
00:13:37 Get your First One Arm Handstand Hold
00:16:53 How to Stop Rotating out of the One Arm Handstand
00:20:31 The Real Problem: Lack of Progressions
00:24:16 Training Protocols & Programming
00:32:27 Expectations & How to Stay Motivated
00:35:03 Risk for Injuries
00:40:25 What’s next after the first OAHS?
00:42:03 Outro

[@JungseHandbalance]

It's hard to believe that among professional handbalancers who are incredibly good at cane, they can't do one & two arm handstands on floor. Thank you for providing new information.

[@CoachBachmann]

Yeah it’s a wild world out there but I swear it’s true!

[@antifragilemovement]

Thanks for making this video 🙏!

[@Leoz3r4]

Thanks for this video 🙏

[@movinvince]

Thanks W lot Sasha!! This is real honest and in depth content!! 😊

[@Mr.freedom1]

Thank you for the detailed guide.

[@Hunattylla16]

great help for me. Thanks a lot !

[@user-sn9uf6ww7w]

Thank you a lot!!!

[@sithonbar9038]

Very useful OAHS guide 💯

[@Talhasarwar47]

You are just making amazing videos🤩

[@joshcloe6066]

Thanks for the nice podcast! Super interesting! I would love to get to know some more progressions on the road to OAHS :) And middle split exercises as the middle split is kind of important as a help for OAHS.

[@neoshenlong]

Man, the thumbnails of your videos are amazing. I'm really digging the style.

[@gainestics7194]

Bro this content is insane!

[@irving422]

I have to thank you a lot for uploading the quality content, I personally think you have the best channel concerning hand balancing on KZbin. The only thing that I can't find in your videos is about the handstand on a straight bar, I find this variation very difficult (even more than one arm) and there are not a lot of content out there so it'd be nice to hear a few drills from an expert like you👍

[@harshrajsharma6570]

Thanks You Sir, This is the best video on one arm Handstand 👍🏻👍🏻🙌🏻🙌🏻🙏🙏

[@CoachBachmann]

thank you!!

[@Anime_world_33384]

Really Close to 15k Yt family guys ❤

[@CoachBachmann]

Thank you bro!!

[@jodula4549]

Gonna start listening to this as I warm up for handstand training. Highly motivating coach!

[@CoachBachmann]

Ahahhahaha i think we are on to finding a new niche here. Motivational talking for athletes whilst they’re doing handstand endurance holds « You got this. Keep pushing out. Lock your elbows. Keep pushing out. No your foot is not itchy. Keep pushing out. Is that a tear or sweat running down your cheeks?! Doesn’t matter. It’s weakness leaving your body. Push out tall »

[@dirtworshiper2800]

Other than being to weak I’m still training everyday for two arm handstand. Maybe someday I’ll get a one arm. Thanks for all your inspirational vids.

[@larsschurmann3052]

Thanks a lot for this awesome episode! I would like to know more about side imbalances in the one arm handstand, some more about the appropriate progressions and maybe more about everything that comes after achieving the one arm handstand (in straddle) as I feel it opens so many new doors to train towards.

[@CoachBachmann]

yeah it's crazy. So many new doors for sure! After straddle you want to focus on the other straight oahs shapes like diamond, tuck and legs together. Add flags into this as well of course. About imbalances: It will take years for both sides to feel similar. In the meantime just make sure volume on both arms stays the same. Even if you fall out at the easiest progression it is essential that you spend equal amounts of time training both sides. If not one side of your back will get sore whilst the other doesn't and you'll be in lots of pain!

[@defres15]

Great tutorial. I really like you pointed out the lack of progressions and how bad 1 finger OAH is. I am literally struggling with 1 finger OAH for 3 years with very little progress :D. What do you think about progressions on higher elavations - 1 arm floor, one arm big crossfit box?

[@user-xs4cw3tf1r]

С первых секунд именно та проблема разворота в стойке которая меня волнует, я чувствую будет максимально интересно и информативно, заранее спасибо!🔥🔥🔥

[@Elden_String]

Still learnong to do the basic Handstand, but i dream to master the OAH. But i have to train a lot.. i'm at 4 month on almost daily handstand training, and i still haven't it haha Very diffucult, but i love it

[@Talhasarwar47]

I have just started lifting my legs in press to handstand. I will go for OAH very soon. Just gotta finish with press to handstand journey. Thanks for making videos. I will be educating myself with your videos more and more until I start training one arm handstand❤

[@CoachBachmann]

Don’t delay it. Start now. Presses and oahs combine so well!! Train your handstands 5 days a week. 3 sessions per week you’ll do a little less technical hs training and add hamstring stretches and press training. The other 2 workouts you’ll do more technical hs work but add hspu conditioning. Don’t forget to do some pulling and leg work as well

[@Talhasarwar47]

@@CoachBachmannOk I will add this structure in my training program. Thank you. You are like an angel in my handstand journey 😂❤

[@KesKnight]

Hey Coach! Firstly I wanted to say, thanks so much for all the amazing videos you make, they are so full of such valuable knowledge, and I was able to achieve a full middle splits in only about a month from some of your videos which I am so grateful for. So I have recently started seriously training the one arm handstand, and i'm a little stuck with a couple things. Im 15 and still going to school so I train in the evenings. Naturally I don't have a huge amount of time to train, maybe 1 hour and I could possibly do 1 hour and a half, but my current split is one arm handstand workout 3 times a week (which i am now realising isn't probably enough) and a couple push workouts in between. I still want to keep a strong bent arm pushing strength base but i'm not fully sure how to incorporate it into my one arm handstand workouts. Im not very interested in pulling strength, but if its a good bridge to give the shoulders a brake i'm totally happy to do a couple pull workouts. I just wanted to hear your opinion on how you think I should go about this in my current situation, and I think I really want to devote my time to handbalancing because I think its such an incredible sport. Anyways it would be awesome to hear what you think. Thank you so much, your truly an incredible person! 💪🔥

[@CoachBachmann]

Hey bud, great job dedicating yourself to a big goal. I was 15 when I started training for the OAHS so I know how you feel. Here is what I would recommend: Train handstands 5 times per week. 2x per week do your push workout after. 2x per week do your pull workout after. You don't need to enjoy this. 3-4 sets of pull ups, 3-4 sets of a rowing exercise and some back extenders etc. It is essential that you continue to train your pulling muscles or you will get injured down the line! You could consider going for a run or training some legs on that last day of training. A well balanced body is a healthy body. If you neglect your legs for too long your lower back will begin to hurt. Stretch before every handstand workout and make sure you check out my podcast episode about training splits. Good luck and keep me posted on your progress!

[@KesKnight]

Awesome this sounds perfect! Thank you so much for the help@@CoachBachmann!!!

[@AzadC]

Coach bachmann what requires higher degree of elevation strength? Straight arm presses to handstands or the actual one arm handstand? I know both different areas of the body require both strength and flexibility but which one from a body understanding perspective require higher degree of elevation push strength?

[@arrill1650]

2 days ago, i was at the park training my rotator cuffs. After that, i attempt the oahs just for fun. With the first attempt ever my shoulder dislocate. Fortunately, its nothing too serious i am still able to use my right hand. I guess i'm going to use my left hand for the oahs Wish me luck guys

[@christoph8630]

Please dont dislocate your other shoulder as well😂

[@arthurhakobyan5948]

I’m so grateful for the videos you make!!!. I don’t need to jump around watching tons of videos that are very controversial. I would really like to know what you think about training circles for handstand skills. Im thinking about having a circle of lets say 3 months where I would do as much volume as possible to master the technical part of the skill. Once I can do that skill maybe do a strength circle where I would work on strengthening that position, using weights, adding resistance and shortening training time. Is it a good idea or it’s better to work both on technique and strength using additional resistance in the same time. Thank you so much for the videos!!!

[@CoachBachmann]

Hey, thanks for reaching out. This is a pretty deep question. Generally I like the idea of cycling your training having periods when you focus more on technique and other periods when you focus more on strength. This makes a lot of sense! Most of the time it is possible to do both things at the same time as strength training for handstands is very specific. You can probably do your technical training followed by your strength training in one session. It will depend on personal preferences, lifestyle factors and goals. Hope this helps!

[@niccolocamani8557]

Could you explain and/or link some studies on why you claim that posterior delts work in one arm HS and narrow grip HS?

[@tiagopiresabud4154]

This is gold! I'm afraid I'm still too far from one arm HS though. At the moment, I'm trainning holding the handstand (with 2 hands) trying to do different forms with my legs. Doing side bends is still very hard for me. But I'll eventually get there. Thanks for the valuable information! 🤸‍♂️🤸‍♂️

[@CoachBachmann]

Start training the side bends at the wall. From day 1 try to be as strict as possible with your form. Keep your elbows locked, do not allow your shoulder to move away from the wall and keep the angle between your legs constant

[@tiagopiresabud4154]

@@CoachBachmannthanks! I'll apply these drills for sure 🤸🤸

[@preetomnanda791]

bro u content is legit and pretty really good but unfortunately the people dont respect you as much as they should either ways you have my respect bro

[@CoachBachmann]

thanks bro! I didn't feel no disrespect from anyone else to be fair but having yours sure does mean a lot!

[@christoph8630]

Your latest podcast are really good. I heard them several times while driving in the car. A few things that I would be interested in for upcoming podcasts: - You have so many exercise suggestions, like in the follow along workout and the email plan. Is it really necessary to have such a wide variety in training? I have always followed a more minimalistic calisthenics approach and its kinda overwhelming for me. - maybe a little nore talk on how to identify weak points and what holds one back from progressing. - what are your thoughts about hand-balance training vs. Feet-balace training that babies do? I awlays think about how easy they learn it and what we can learn from that. Or is it maybe a completely different topic in your opinion? Just my few chaotic thoughts. Great podcasts

[@CoachBachmann]

Ahahaha damn those are chaotic. Let’s unpack 1 - exercise variety. For strength gains extremely unnecessary (my next podcast is about that and possibly a bit too long which is why release is delayed). For technical gains I would say yes. Many progressions allow you to bridge gabs so you won’t hit plateaus. Additionally you will develop more coordination etc. I know it’s overwhelming but that’s why athletes have coaches. I’m working on an app that will do all that work for you so you don’t have to know/remember the progressions. I was raised in baby steps. They do wonders 2 - this could be an interesting topic for sure 3 - I think the idea is valid but too abstract. One issue being that you have life experiences and constantly compare your learning speed and expectations with past experiences. A baby knows nothing and doesn’t understand that it’s staying patient. A baby doesn’t have a choice and is biologically programmed to learn to walk. You and your handstands really aren’t that. Honestly. The more I think about this the more I see where the idea comes from but the more I see where the idea doesn’t work…

[@christoph8630]

@@CoachBachmann @CoachBachmann Dont worry when podcasts are too long! 😁 Interesting good to know, then I'll try to implement them as good as possible. One wish: If you make an app, please have an option to buy it permanently or buy seperate courses without monthly payment. Ok makes sense, your approach is very structured and technical. Nice to hear your opinion about that. Are there persons you know/heard of that reached a high level in hand balancing by "playing around" and a more intuitive style training?

[@CoachBachmann]

@@christoph8630 not one. Sorry mate

[@Anime_world_33384]

should we flex abs during ONE ARM HS

[@Anime_world_33384]

17:45 yeah i won't argue 😂

[@CoachBachmann]

good boy ;)

[@mankit3798]

Thanks for the video! May I know how do we train through shoulder discomfort? I have slight discomfort in my left shoulder sometimes. So it really bothers me when I’m doing handstand. But luckily it’s not that kind of sharp pain that causes me to stop handstand training completely. So would like to know if there is anything I can do to make my left shoulder better again? Thanks!

[@CoachBachmann]

Yeah you can go see a medical professional and get that checked out. i really do not recommend training through pain. Your body is telling your something is wrong! Take care of it!

[@Lucas_SM_Gymnasthenics]

How would You do It if You want to ged good at one arm Handstands but also want to perform in other areas like in calisthenics skills?

[@CoachBachmann]

Train 5 times per week 1 hs and pull 2 hs and push 3 long hs sessions 4 hs and pull 5 hs and push That’s a very easy way out. You could add legs on day 3 then take 4 off and train 4 & 5 Always train handstands first. There are many ways to combine one arms with “regular” calisthenics goals but at the end of the day it’s all gymnastics and highly combinable. I’ll make a separat episode about this topic later

[@Lucas_SM_Gymnasthenics]

@@CoachBachmann Thanks, Im doing something similar but I dont train One arm Handstand specifically enough as I only have 2 planned sessions of It, nevertheless I also train Handstand push ups and presses so that improves my Handstand too, I also train Manna and One arm pull Up as skills and exercises for the whole body with calisthenics. How long do You think is enough for each One arm Handstand practice?

[@OxysLokiMoros]

I can't elevate my right shoulder fully, because it will just get out/luxate, because I have scoliosis and a very bad instability there(I try to fix it for more than 10 years, the labrum is rotten and my connective tissue is genetically very weak) and always have to control this side as well in the two arm handstand... I am always jealous of people who are just "healthy" or normal. I can do a straddle press, handstand 60 seconds, different shapes, but all aren't pretty because of my bad disposition....

[@aznstylz]

After your able to walk down the block on Two hands. Is there a progression on how to climb up blocks or a block? May I know I'd there is a video reference that would be great. Ty

[@CoachBachmann]

There are plenty of reference videos in the one arm labs program :) I think there are 8-15 ish progressions to walk back up

[@aznstylz]

@@CoachBachmann ty

[@IgnatiusSukarjiyo-or2ch]

First thank u for making this vids❤❤❤ 2nd damn look at those round shoulder 3rd damn ur handsome 4th u presenting this so good u could start a podcast later Thats it Jesus bless

[@CoachBachmann]

Thanks. I honestly thought I was doing a podcast here?! If the video throws you off you can go to Spotify, apple music etc and find the audio only version there ;)

[@theamazingofhumanbody3847]

When we doin side bend ( flag slightly) do we have to pike the straddle?

[@CoachBachmann]

well. Ideally no. When you pike your straddle (pancake) you will either have too much weight on the side of your chest or you will have to arch your lower back. Neither is ideal yet both might happen a bit. Almost no one has a perfectly flat straddle handstand (look up Kyle Cragle or Pavel Stankevich for some of the only ones). For use normal humans, we have to close the legs slightly, externally rotate and push them open as hard as we can. Have a look here: courses.coachbachmann.com/how-to-straddle-handstand/ this should be quite insightful

[@Calisthenicswalebhaiya]

Ive enrolled for free customized one arm handstand routine multiple times still not recieved it. Please help

[@christoph8630]

It was in my spam folder, maybe yours too?

[@SahilThenics]

41:04 can we work on flag first rather than one arm handstand? btw i do have a 3 - 4 sec oahs and solid one arm one finger hold so what do you suggest??

[@CoachBachmann]

I strongly recommend for you to learns straight Oahs as they are technically much harder BUT many dudes who are stronger and somewhat flexible in their sides have a significantly easier time learning to flag. You can get away with very wonky technique tho that will not directly translate to straight Oahs. But as long as you stay save and don’t hurt your back it’s totally fine to train flags first

[@SahilThenics]

@@CoachBachmann ok thankyou so much ❤️

[@oaianeagraa]

What if my left hand it's super behind? I should cut some sets from right and do more on the left arm?

[@CoachBachmann]

Hey, this is a god question. Many athletes around me experimented with this idea quite a bit over the years and everyone always came to the same conclusion. It is really not recommendable to move volume from the better to the not so good side as you will overload the side that is lacking behind and almost everyone always ends up injuring the wrist or shoulder. Instead keep volume the same. Do your worse side first. Allow that side to develop and get better over time. Ride the wave of being amazing on the other side. Carve out the way first. Then copy paste tot he other side. Good luck!

[@oaianeagraa]

@@CoachBachmann oh so fast. :) Yeah, I thought about the volume/injury part. Ok, so it's fine to always have a worst side, and enjoy the good one, I feel better now. Thank you so much. :)

[@Anime_world_33384]

37:12 FBI OPEN UP 😎

[@CoachBachmann]

ahahahahhahaha well played

[@privat6927]

Is sidebending really so important?

[@CoachBachmann]

Yeah it’s quite essential. If not your weight won’t transfer out far enough

[@privat6927]

@@CoachBachmann but when your are in the onearm Position you arent bended

[@CoachBachmann]

@@privat6927 I believe I am?! My hips are not parallel to the floor so there must be a bent somewhere

[@AlainLeon]

How do you hold your hands in ice water for that long? I tried it and had to pull out within a few seconds with terrible pain.

[@CoachBachmann]

Try contrast baths. 30 sec hot 30 sec cold. Alternatively you could start with less ice

[@AlainLeon]

@@CoachBachmann How much ice to water do you normally use?

[@CoachBachmann]

@@AlainLeon isn’t ice water ?! 🤓 sorry my coaches would always give me bs answers haha this one was too easy. So I’m pretty weak when it comes to ice baths and stuff. I would usually fill the bucket with the coldest water the sink would give and then add 1 massive scoop of ice cubes. So maybe 20 cubes? Also. The discomfort goes away after 3-4 min and comes back as soon as you move your hands. So better not move them hahaha

[@ayrabface7226]

why is my legs always bending in a one arm ? cant keep them straight

[@CoachBachmann]

You’re losing tension. Your legs bend to stop you from falling out! It’s like a last resort of your body trying to save you

[@CoachBachmann]

Alternatively it could also be because you are very focused on everything else and simply forget about your legs

[@ayrabface7226]

iam willing to buy ur handstand program , iam just not confident enough because i bought a program before and it didnt help , is there a forum to ask questions or send a clip where i can get reviews on what iam doing wrong ? or like an assesment video and so on ... @@CoachBachmann

[@tabbabibadreddine5918]

How old are you