Page 194 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

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ROTATIONAL ENERGIES USED IN A BACK FLAG/SIDE PLANCHE:
Besides the required level of flexibility, strength, and muscular awareness need- ed to perform this skill, we will benefit from the ability to understand and use certain fundamental rotational energies in an upward movement (applicable to almost all back flags/side planches).
1. Position of the hanging arm while holding the back flag/side planche (keeping the internal rotation of the wrist-elbow-shoulder until reaching the final posi- tion):
Pull the arm in to keep the elbow bent at around 90o to 120o (the angle may vary depending on the type of back flag/side planche desired), and then push with the shoulder (drawing with it a circle around the torso) while adding a scapular protraction to compensate for the retraction generated while hanging.
This pull and then push forward, in an ascending rotational motion, will help us keep a proper body position and will protect the shoulder. It will also help us counteract gravity, preventing the body from dropping out of the pose.
Hand positioning of the hanging arm will vary depending on the weight of the legs and torso, and the desired back flag/side planche pose. We will usually place it around the lower back or toward the glutes.
The internal rotation of the wrist-elbow-shoulder (hanging arm) will help us reach the final pose and will help keep the arm in contact along the back once we are holding the back flag/side planche position.
CH. 17. BACK FLAG/SIDE PLANCHE
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