Here is a great video by Mike Pinto that is full of tips on different progressions to lead up to a full QDR. Pay attention to your positioning and definitely listen to your body. I’m including some quick breakdown on the static positions, but be sure to watch the video below to also get info on the dynamic positions!
1. The first step to balancing the QDR is to create a supportive tripod using your head as a base. The lead foot is placed on the ground as a balance point to help with stabalization.
2. Next work on increasing your lateral stability by raising your head off of the ground. Keep the balancing foot in place during this progression.
3. For the next progression elevate the balancing foot to increase the load on your elbow and core.
4. Finish off with the static positions slowly releasing the support arm finger by finger and ending with a single arm elbow lever.
Watch the video of Mike as he showcases the static positions and more!
For more single armed maneuvers, check out How to do the One Hand Handstand!