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We then push away with the hand that is resting on the floor and use the rota- tional energy generated to finish the movement, finally reaching the back flag/ side planche.
The higher the hand the harder the movement will be, if we don’t have enough strength to perform a back flag/side planche we may end up landing in a Ka- lashnikov.
4. Hanging from both arms while keeping our hips flexed in a pike, we perform the frontal back flag/side planche movement, respecting each and all of the technical details and upward rotational energies.
When performing this drill #4, before arriving at the hip-elbow position, we will aim for an ascend- ing diagonal line with the external leg and a descending diagonal line with the internal leg, per- forming simultaneously an external rotation of the outside leg and hip to open up the body toward full extension, reaching the back flag/side planche.
We could perform this drill with legs together (Russian technique). In this case, the movement will require a greater strength and control of our body, aiming for an horizontal line with the legs and keeping the body in a straight line (plank), as parallel to the floor as possible, when reaching the back flag/side planche.
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