Name: Playbook - Women’s Calisthenics - Elbow Lever Training
Uploaded: 2022-06-25T04:58:36.655Z
Duration: 15 min
Description: Elbow Lever Training

These exercises will help you achieve a one arm elbow lever, or improve the one you already have. 

A one arm elbow lever is achieved by stabbing the elbow of your dominant arm into your side, right above your hip. Lean forward into the position holding both parallettes and balance on one elbow. Then raise both your legs with control to the 90 degree position, so your whole body is parallel with the ground. Keep your core engaged and chest up. Then once your comfortable shift all of your weight onto the one arm and slowly raise your free hand to your ear.

This workouts will require short or high parallettes.

A one arm elbow lever is achieved by stabbing the elbow of your dominant arm into your side, right above your hip. Lean forward into the position holding both parallettes and balance on one elbow. Then raise both your legs with control to the 90 degree position, so your whole body is parallel with the ground. Keep your core engaged and chest up. Then once your comfortable shift all of your weight onto the one arm and slowly raise your free hand to your ear.

Do 3 of your best attempts. If you’re not comfortable doing the one arm, hold the elbow lever with both hands for 5-8 seconds.

Elbow Lever

Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.

Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.

Lower your leg to starting position to complete 1 rep. 

Complete 2 sets of 10 reps each leg.

Straight Leg Fire Hydrant

Starting in the two handed elbow lever position, with your whole body flat and parallel to the ground. Find your balance with all your weight on your dominant arm, and keep your chest up and glutes engaged. Then slowly raise one arm slightly with control, and bring it back to the bar for one rep.

Complete 3 set of 3 reps of your best attempts

Elbow Lever Hand Taps

Parallettes Flossing

Starting in the elbow lever position using both hands, raise your legs from the bottom up to the 90 degrees. Then lower back down with control for 1 rep. 

Do 3 sets of 3 reps.

Elbow Lever Training

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