The one arm handstand path
Wall to one arm.
20 steps, beginner to advanced. Get really good at each one before the next.
The fastest way to one arm is mastering a couple of things, not collecting a hundred drills. Here’s the order. Tap any clip to watch the full drill.
Beginner.
Steps 01–04- Beginner · Step 01 of 20
Back to the wall.
Heels come off the wall because your fingers dig into the ground. Shift shoulders over hands and pike hips to come back.
- Beginner · Step 02 of 20
Toes and fingers.
Toes come off, fingers dig to bring you back.
- Beginner · Step 03 of 20
L slide aways.
One foot on the box, the other leg floats up. A little further every time.
- Beginner · Step 04 of 20
Close it near the wall.
Go up to an L, tap the wall with one heel, then close and find your balance off it.
Intermediate.
Steps 05–11- Intermediate · Step 05 of 20
Up to an L. Then close.
Go up to an L, bring the legs together and hold. No wall this time.
- Intermediate · Step 06 of 20
Hold it for time.
The goal: five holds of 60 seconds.
- Intermediate · Step 07 of 20
Now you wish you stretched sooner.
Your widest straddle. All the balance comes from your hands.
- Intermediate · Step 08 of 20
Tuck so you don’t suck.
Build your knees-to-stomach tuck without leaning the shoulders forward or bending your elbows.
- Intermediate · Step 09 of 20
Now move.
Straight, straddle, tuck, diamond. Change shape without coming down.
- Intermediate · Step 10 of 20
Head in, head out.
Look between your hands, then chin to chest. Stay up while the head moves.
- Intermediate · Step 11 of 20
Walk on your hands.
Shift from hand to hand in a straddle. This is where one arm starts.
Advanced.
Steps 12–20- Advanced · Step 12 of 20
Stop the twist.
The leg on the side you shift to goes to a front split, knee bent. Josh’s own drill.
- Advanced · Step 13 of 20
One hand does most of the work.
The other arm is out to the side, barely helping.
- Advanced · Step 14 of 20
Spin it.
Flag down one foot a little to start the turn. Go all the way around without coming down.
- Advanced · Step 15 of 20
Take your hand off.
Straddle one arm. Master every save.
- Advanced · Step 16 of 20
High hand.
Same straddle, free hand up. Harder than it looks.
- Advanced · Step 17 of 20
Shape changing on one finger.
Straddle with one finger of support, then bring the legs together without moving the hips.
- Advanced · Step 18 of 20
Tap.
Shift just enough to take a hand off. Quick taps, stay tall.
- Advanced · Step 19 of 20
Walk the blocks.
Elbows locked. Find a rhythm: not slow, not rushed.
- Advanced · Step 20 of 20
Legs together. You did it.
The full one arm handstand. Now go film it for the leaderboard.
01 / 20
Start at 01.
The app gives you the right two drills every day.