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How to do the exercise
The Assisted One Arm Handstand Push Up is one of the most advanced calisthenics skills. It requires extreme balance, shoulder strength, and joint stability. This exercise is only recommended for very experienced athletes. Warm up your shoulders, wrists, and elbows thoroughly before starting. Here’s how to perform it correctly:
1. Starting Position
Kick up into a stable handstand position, ideally on parallettes to protect your wrists. Place a support next to you – such as Dip Bars, a Pull Up Station, or alternatively a wall. Keep your core tight and eyes fixed on a spot on the floor for maximum stability.
2. Assisted Balance
Shift your weight gradually onto one arm while placing your assisting hand on the support structure. Keep your supporting hand active for balance but let the working arm take most of the load. Engage your core and glutes to prevent arching or collapsing.
3. Lowering Phase
Bend the elbow of the working arm slowly and in control, lowering your body as far down as your mobility allows. Keep the assisting hand steady for guidance, not as the main driver. Maintain shoulder alignment and avoid collapsing through your scapula.
4. Pushing Back Up
Push powerfully through your working arm to return to the starting handstand position. The assisting hand should only support as much as needed. Keep breathing steadily and maintain a locked-in core throughout the movement.
5. Reset and Repeat
Re-establish your balance at the top before starting the next rep. Begin with small ranges of motion and gradually increase depth as your strength and control improve.
Recommended Equipment for Assisted One Arm Handstand Push Ups
Benefits of the exercise
The Assisted One Arm Handstand Push Up is a powerful progression for advanced athletes:
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Builds extraordinary shoulder and triceps strength
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Improves balance, stability, and coordination in the handstand
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Strengthens wrist, elbow, and shoulder joints against high loads
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Serves as a stepping stone toward full one arm handstand push ups
This exercise combines strength, balance, and control, making it a pinnacle skill in calisthenics progression.
Main muscles used
The Assisted One Arm Handstand Push Up primarily targets:
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Deltoids (Shoulders)
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Triceps
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Chest (Upper Pectorals)
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Core muscles (for balance and stabilization)
By practicing with assistance, you gradually condition your body for the extreme demands of the unassisted skill.
If you're looking for other advanced exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Assisted One Arm Handstand Push Up include:
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Relying too much on the support: Use it for balance, not to carry the movement.
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Collapsing the shoulder: Keep scapula elevated and active to protect joints.
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Insufficient core engagement: A loose core leads to loss of balance and arching.
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Looking down: Fix your gaze on one spot to maintain alignment.
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Skipping warm-up: This skill puts extreme pressure on joints – always warm up shoulders, wrists, and elbows thoroughly.
Progress slowly, prioritize clean form, and reduce reliance on support over time for optimal results.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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