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This One Arm Handstand (OAHS) Follow Along Workout is suitable for athletes of all levels and will teach you everything you have to know about training one arm handstands and improving your 2 arm handstand no matter if at the wall or freestanding.
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There are 3 main components when it comes to One Arm Handstand.
In this workout we first analyze what is needed for the OAHS and then work specific exercises focusing on each of the components separately.
Work with me through an injury preventing, mind muscle connection improving workout to prime your body for the workouts to come whilst investing in longevity.
From there we train specific drills focusing on narrow handstands, side bending, scapula strength and control and upside down awareness before finishing off with a one arm drop set!
Get your water bottle and towel ready as it's about to go down!
For best results come back and do this workout up to 4 days per week.
Handstands are very technical. The goal is to train as much as possible whilst still being able to fully recover between workouts.
Learn about One Arm Handstands & Calisthenics in General:
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Timestamps:
00:00:00 Intro - How to One Arm Handstand
00:02:46 External Shoulder Rotation
00:04:02 Row Rotate Push
00:05:30 Sitting Back Fly
00:06:43 Overhead Wrist Curl Shrug
00:08:46 Kneeling One Arm
00:10:47 Kneeling Bent Elbow One Arm
00:13:22 Narrow L Single Leg Isolation
00:16:43 Partial Narrow Tuck Jump
00:19:26 Half Middle Split Side Bend
00:21:14 Deep Plie Side Bends
00:22:41 Wall Assisted Forearm Stand Side Bend
00:25:39 Assisted Pike Stand OAHS
00:27:38 Assisted OAHS in L
00:29:47 Finisher Drop Set
00:32:38 Outro