Page 142 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
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13.2 → TECHNIQUE
We start in a pike position with the rope wrapped around the leg and the waist (belly resting on the rope). We then start the rolling up movement by opening and externally rotating the outside leg and hip. A greater torso mobility and ex- tension of the latissimus dorsi and obliques will facilitate the roll-up movement, finally reaching a back balance. The bottom leg will remain flexed at the hip (holding the pike) and pointed toward the floor, which will assist with the twisting and rotating of the body.
We will then continue the roll-up by closing up the bottom hip and leg, folding the hips over the rope and getting back to the initial pike position. The move- ment of the arms is critical for the success of each stage, since the arms will be used as a counterweight, assisting with the opening and closing of the hips and the extension and flexion of the spine.
We should not straighten the body, as extending the body would break the pike or the back balance, forcing us to roll down.
CH. 13. HANDS-FREE ROLL-UP
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