Technique Tip: Arch Handstand
The Arch Handstand, sometimes called a Single-Arm Scorpion, is an advanced skill that may look like it’s all about the backbend, but support and positioning come first!
When you're first learning, you might not release your flexed foot from the silk at all, and that's okay! Work on finding a strong, stable position with that foot connected before progressing to the full shape.
Before attempting this skill, warm up your back and shoulders really well. I like Cobra Push-Ups, Active Back Extension Lifts, Swan Dive and finishing with a Bridge (it's all in the video below!).
⚠️ Most importantly: learn this LOW to the mat with a knowledgeable spotter nearby when possible. Stay no more than 2 climbs up until you can consistently find your position and confidently exit.
Getting Into the Skill
Straddle + cross.
With the silks between your legs, straddle and cross your right leg over your left.
Grab the tail.
Tilt to the left, your left hand grabs the tail with your thumb pointing up.
Connect your foot with the pole.
Extend your right leg up out and flex your foot on the pole. Keep that foot connected while you establish the rest of your position.
Wrap your supporting arm.
Lower your torso down as you swim your right arm behind the silk and circle your wrist around. Now make that bottom arm STRONG! Think about punching DOWN through the supporting arm and keeping your elbow straight.
Find your hip position.
Elongate your left leg back while bringing your hips over your supporting wrist. Keep that crotch-to-wrist connection as you establish the shape. It sounds silly, but it matters! 😂 If your hips drift too far away from your supporting hand, you will start to topple over. Having a knowledgeable spotter help place your hips while you're learning low to the mat can be really helpful here.
Let your top hand help!
Your top hand isn't decorative. Pull UP with your top hand while your bottom arm punches DOWN. Let both arms do some work to create a strong, supported position.
Get long, then arch. 🌙
Once you feel supported, think:
HIPS UP → GET LONG → CHEST LIFTED → ARCH
Press your hips toward the ceiling, keep your crotch to wrist connection and create length before adding more extension. Keep your legs active rather than trying to create the entire shape by dumping into your lower back. And remember, you don't need a huge backbend! Your version might look more like an elongated crescent moon 🌙 than a deep scorpion, and that's perfectly okay.
Release your flexed foot when you're ready.
Once your position feels strong and secure, you can release the flexed foot from the pole to complete the shape. But there is no rush to release it! Keeping the foot connected while you practice the position is a great progression.
Coming Out
For the exit shown in the video, bend and hook your top knee back onto the silk. Unhook, bring your legs together and lower with control. When you're higher, step on the tail and immediately unwrap your hand, then pass your shoulders out.
As with most aerial things, there’s more than one way to get into and out of this skill! For another exit option, you can re-flex your foot onto the pole, unwrap your arm, and transition into a Pull Split. The route shown in the video is simply my preferred way to exit.
Before taking this skill higher, make sure you feel confident in the position and have a solid exit plan.
🚨 5 Common Mistakes
Going too high too soon.
Stay LOW while you're learning, 2 climbs max. Close to the mat, you have more options if you lose the position, including cartwheeling out as demonstrated. Higher up, losing your position can become much more precarious.
Bending your supporting arm.
Think PUNCH DOWN! If the elbow starts to bend, you'll lose support and stability and your shape may start to “melt.” Keep that bottom arm strong and straight.
Losing your crotch-to-wrist connection.
Keep your hips/crotch close to your supporting wrist. If that connection starts to separate, your shape can topple over. This is where having a knowledgeable spotter guide your hips into position while you're low can be especially helpful.
Forgetting about your top hand.
Let it help! Pull UP with your top hand while your bottom arm punches DOWN. Those opposing actions give you much more support.
Dumping into your lower back.
Don’t chase the deepest arch. I spent years pushing for more range in skills like this and my lower back definitely feels the effects of that now! These days, I’m much more focused on creating a strong, supported shape rather than forcing flexibility.
Think HIPS UP → GET LONG → ACTIVE LEGS → CHEST LIFTED, then allow the arch to happen from there. A strong vertical crescent-moon shape is better than forcing a deeper backbend. Want more aerial training? ✨
If you enjoyed this Technique Tip, there’s plenty more waiting for you inside Aerial Physique TV! APTV has aerial tutorials, warm-ups, conditioning exercises, sequences and more to help you build strength, refine your technique and keep progressing.
Train with us anytime on silks, hammock, lyra, straps and more! Not a member yet? Start your 3-day free trial and come train with us! 👉 Start your free APTV trial
