Gymnastics
One-Arm Cartwheel
The one-arm cartwheel is a sideways rotation supported by one hand. It trains coordination, shoulder stability, and leg control as you pass through an overhead split and land one foot at a time.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Start in a forward lunge with your preferred leg in front, arms overhead.
- Place the hand on your lead-leg side on the mat ahead of your front foot.
- Kick your rear leg upward over your body.
- Push off your front foot to carry your legs through a wide overhead split.
- Lower your kicking leg to land on that foot with a softly bent knee.
- Place your other foot down farther along your travel line.
- Rise into an upright lunge.
Form cues
- Push tall through your supporting shoulder.
- Look toward your supporting hand.
- Keep your free arm clear.
Common mistakes
- Bending the supporting elbowKeep your supporting arm straight throughout the weight-bearing phase.
- Turning before landingWait until both feet are grounded before changing direction.
- Forcing an underpowered attemptReturn to two-hand cartwheels if your hips consistently stall before passing over your support.
Safety
One arm briefly supports your body weight, so poor placement or fatigue can overload the wrist, elbow, or shoulder. Losing support while inverted can cause a head or neck injury.
- Establish a consistent, controlled two-hand cartwheel before attempting this skill.
- Learn the one-hand transition with qualified gymnastics instruction rather than through solo trial and error.
- Use a clear spring-floor area with landing mats secured against sliding or catching your hand.
- Stop the set when takeoff, arm support, or landing control deteriorates.
If you have wrist, elbow, shoulder, or neck symptoms, or dizziness during inversions, seek advice from a physiotherapist or doctor before attempting this skill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 2–4 reps
- Rest
- 1 min 30 sec
These instructions describe the lead-hand version; reset fully between repetitions rather than linking them.