Lock your elbows and place your hands next to your hips. Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor.Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop!
Interlock your hands behind your head and keep your forehead on the floor.Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.Move slowly! The longer this takes the more control and strength you will develop!
Engage your core, lift your feet slightly and push your lower back into the floor!Lift your hands & shoulder blades off the floor. Keep your hands close to the floor and push them into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand.
Connect your quads, hips, chest and wrists with the wall.Lock your elbows and look at your hands.Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.Go slow on the way down and keep your elbows locked. Both directions matter!
Start with the palm of your hand facing downwards in front of you.Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your hips and shoulders perfectly squared and parallel to the floor.
Gently stretch your wrists on the floor.Rotate, twist and move them to stretch them in each direction.Spend more time in positions where you feel less mobile or even stiff.Keep your elbows locked and hands shoulder wide apart.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Keep your knees together and make them touch the wall as you pull them down.Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.Lock your elbows, elevate your scapula and look at the spot in between your hands.
Focus now for a little brain teaser. As a tip: Instead of focusing on each legs journey separately picture your legs as one! It will help! First you are moving them into a straddle. Then you are moving them into a Single Leg Tuck!Keep your hips and shoulders perfectly squared and parallel to the floor.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Remind yourself how to do a Single Leg Tuck Take Off first. Stay clean from start to finish.
Lift your legs. Do not let them hang behind in a pancake and drag you down.Focus on the rotation of your leg inside of your hip. In the straddle position the leg needs to be externally rotated. When the legs are in the tuck they need to be in parallel.Keep both elbows locked and shoulders elevated. Due to the nature of the movement you will have more weight on one side of your body. It is up to you to create the visual illusion of the weight staying perfectly even between your hands.You are very close to the wall which forces you to engage properly and follow correct form. If not your foot will touch the wall!
The foot of the leg that you bend on points towards the side. The other foot points towards the front.Only bend as deep as you can control the movement. Quality over depth!Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.Look towards the front and reach with your top arm far over to the side.
Keep both of your knees, shoulders, the standing foot and your hips in 1 line.Push your opposite hip down towards the heel of the standing foot.Reach your hand far over the top to create a side stretch whilst keeping your shoulders low.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee.
Keep your shoulders stable and isolate the side bend between your last rib and the hip bones!Make sure the distance between your armpits and the wall remains constant. Keep your shoulders stable in between your hands.Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Only allow your feet to touch the wall and push your legs open fully. They must create one solid structure with your hips.
Imagine you are in a toaster. You do not want to burn your feet or shoulders. Do not rotate!Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Imagine you are in a toaster. You do not want to burn your feet or shoulders. Do not rotate!Keep your shoulders stable and isolate the side bend between your last rib and the hip bones! Do not allow the shoulder that you are side bending on to collapse towards the front. Look at the spot in between your hands. Do not shift your gaze!Push your legs open and externally rotate them inside the hips to lock them. Do not allow one of them to close or slide out!Start small and work deeper over time. Always put quality first! It is normal that one side will be easier than the other.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.Push out tall from your supporting shoulder. Do not allow it to collapse towards the front.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.Push your legs open actively to lock them in the full straddle.
Focus on one movement at the time. First step is getting up into the Miami. Only when you are stable move on to the next part.Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.When your hands moves the body should be completely immobile.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Freeze at every movement change. This will allow you to check on your positions and forces you to stay up longer and ultimately to get stronger.When your hands moves the body should be completely immobile.Your hand has to move upwards, away from the floor to get on top of the block but your shoulder has to stay low. Rotate the arm inside your shoulder joint.Look at the hand that you are standing on and connect the side of your face with the supporting shoulder.
Look at the block hand, keep your block elbow bent and transfer on top. Your hand, shoulder and opposite hip should be in 1 vertical line.Place your floor hand close to the block to make getting on top of it easier.Film yourself from the back and watch the tape between sets to check on your form and increase upside down body awareness and coordination.Push your legs open actively to lock them in the full straddle.
Point your feet on the bench placing the top of your feet only. Make sure your bench is slippery.Slide your legs on the box and actively flip your hip between the anterior and posterior pelvic tilt. Isolate the movement into your lower back. Your shoulders have to remain open in a straight line at all times.Use your lower back muscles. Actively pull your hips into the anterior pelvic tilt.Push tall from your shoulders and do not allow your head to touch the floor or your hands.
When lowering separation of movement is key. First bring your legs around and pull your feet down using your hips flexors. Keep your shoulders open and your hips in a slight anterior pelvic tilt.Only when you can not pull any lower lean your shoulders towards the front slightly and lower your hips to allow your feet to travel towards the floor.Close your legs to about shoulder width just before touching the floor to make your legs longer and decrease the distance your hips have to travelGo as slow as possible and try to stay in control the entire time! If you feel like you are about to lose control: Stop and simply try to freeze in place!
Key here is to focus on compression. Lean your shoulders towards the front slightly and pull your hips up. Use your hip flexors to keep your legs close to your chest and round your back.Keep your knees locked for as long as possible and only bend them at the very last moment to get the feet next to your hands.Fully lock your elbows. This is a straight arm skill! Treat it as such!Don't forget about the lower from the standing. The dedicated athlete will first press upwards a tiny bit after taking the feet off the bars before lowering in a slow and controlled manner.
Separate your movements! First pull your feet away from the keeping your shoulders perfectly stable. Then keeping the angle in the hips immobile close your shoulders bringing the feet even further away from the wall.When you return to the wall first open your shoulders fully and then untighten your hip flexors to bring the heels back to the wall. If your heels touch the wall whilst you open the shoulders you know you did not properly hold your compression.Start with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility.Engage your legs! Lock your knees, point your feet and squeeze the water out of them.
Start with your hands, shoulders and hips vertically aligned with only feet touching the wall. The exact distance to the wall will depend on your current level of flexibility.Draw a big circle on the wall by bringing your legs around through the deepest straddle eventually moving into a pancake position to bring your feet down., When lowering to the Stalder the most important moment is when your feet leave the wall. Ideally your shoulders should still be on top of the center of your hands and your hips in a slight anterior pelvic tilt. Use your hip flexors and compression muscles only to pull your feet away from the wall.Resist with your shoulders to keep them open the entire time. Use your back muscles to pull on your hips. Prevent them from slipping into a posterior pelvic tilt for as long as possible.On the way back up try to reestablish the straight back and even slight anterior pelvic tilt as early as possible.
Find a box, chair kitchen counter or similar that can without a doubt support your weight and has a slippery side for your feet.Lean your shoulders towards the front and use your back to pull your hips up.The goal is to bring the feet all the way to the hands, the arm pits to the legs and to have the intention of flipping the hips into an anterior pelvic tilt.Consider externally rotating your hands to ease pressure on the wrists.
Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor.Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front.In each step push your hips upwards as if you were about to press to handstand. Force your legs down into compression using your hip flexors.