Page 175 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

16.1.2 TYPES OF MEATHOOKS
We will describe two different types of basic meathook: the first one when per- forming a frontal movement (slow motion) and the second when performing the Tic-Tac (dynamic movement).
Variations such as the meathook split, front lever meathook, etc., can involve different techniques given that to perform these skills we need to modify body positioning or even change the type of body rotation.
1. For a meathook originating from a FRONTAL movement, we start by hanging with a prop- er shoulder engagement (light depression and downward rotation of the scapula to compen- sate for the elevation and upward rotation gen- erated while hanging) and a neutral arm position (thumb facing toward the body).
Then, by moving the body upward while holding a pike, making sure both legs are always in con- tact with the arm we are hanging from, as soon as our feet reaches our hand, we need to initiate the internal rotation of the wrist-elbow-shoulder. This internal rotation should continue simultane- ously as we perform the remainder of the move- ment, and it is critical to help us generate the rotational energy needed to properly perform a meathook. It will also prevent shoulder injury and will help the body memorize the path toward a back flag/side planche in slow motion.
It is important to remember that once we reach the meathook position the shoulder should re- main engaged and supported by a scapular el- evation and retraction (to compensate for the depression and protraction generated while hanging from the arm).
Throughout the upward movement a deep, long, and controlled exhalation would allow us to bet- ter control our body. It will also aid our pike since we are reducing the amount of air in our lungs.
2. For a meathook originating from a TIC-TAC, the technique differs, since we are aiming for an explosive transition from meathook to a back flag/side planche, passing through a perfect, one-arm hang, vertical/candle position. In this case, the arm holding the meathook starts en- gaged with an external rotation of the wrist-el- bow-shoulder. At the same time we are perform- ing the explosive body extension, we internally rotate the arm (wrist-elbow-shoulder) and, us- ing this rotational energy created by the arm, finalize the skill with a back flag/side balance. (Internal rotation of the arm of about 180o when transitioning from meathook to back flag/side planche).
Breathing has a key role when performing this skill. The forced exhalation (short and explosive expiration), should be performed right when the body is moving upward, creating the muscular tension and abdominal engagement needed to optimally perform the skill, and also improving our lines.
The Tic-Tac will be covered in The Aerial Movement® VOL- UME 2, Aerial Acrobatics & Aerial Calisthenics.
THE AERIAL MOVEMENT®
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