Single Leg Elbow Levers
This one would be a little bit hard to do on the floor without bending or extending your leg more, so you might wanna try to skip it or if you don’t have any other place to do them!
While this looks pretty impressive already, keeping one leg bent actually greatly helps in making the movement easier and gives us a great opportunity to keep working towards the full elbow lever!
Standards
LEVEL 1: 3 Sets of 5 Seconds (Both Sides)
LEVEL 2: 3 Sets of 10 Seconds (Both Sides)
LEVEL 3: 3 Sets of 15 Seconds (Both Sides)
Do 3 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
Some people might find it painful to press their arms into their abdomen, avoid this by playing around with arm positioning and by inhaling into you stomach before you get into position.
It can be a bit difficult to breathe with your arms pressing into your stomach, but be sure to keep it up throughout your holds!
If you’re running into wrist pain with this new position, be sure to warm them up well beforehand!
Keep your glutes and your core engaged, the stiffer you are the easier it will be to maintain your position.
Tutorial
Get yourself a parallette (or a railing, or a stable chair, table, etc or even on the floor).
Kneel or squat with the parallette right in front of you.
With your shoulders down and forward, press your upper arms and elbows against your abdomen, your elbows should be at around belly button height.
With your palms facing up/forward, lean over the bar in front of you, keeping your elbows pressed against your and your hands underneath them.
Gradually lean forward and take all the weight off of your feet, putting you onto only your hands.
Keep one of your legs bent and beneat your hips, and extend the other leg straight behind you to be in line with your torso.
Hold this position for time. See Standards.
Progression & Regression
To make this exercise harder: Doing this exercise with the bent leg a bit more extended makes it more difficult.
To make this exercise easier: Doing this exercise with the extended leg being more bent makes it easier.