Progression repetitions from cup to one-arm handstand
Anterior Deltoid - Upper Trapezius - Upper Chest - Triceps
- Get into a handstand position with your hands on the floor or on mini parallettes, elbows locked, shoulders elevated, and body aligned with a slight posterior pelvic tilt.
- Shift your weight toward the supporting hand until your shoulder, hip, and feet are stacked over that side. The free hand moves to a cup position, supporting only with the fingertips to help you control balance. From there, lift that hand briefly to hold a one-arm handstand, then place it back in the cup position in a controlled manner.
- Finish each rep by regaining stability before the next one. Avoid twisting or collapsing the supporting shoulder.
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