Page 219 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

— VARIATIONS:
A variation of the vertical/elephant lift would be to reach a back flag/side planche position keeping the same initial trajectory. In this case, we will contin- ue using the same technique but will modify the final position, so once the hip reaches the elbow we should externally rotate and open the outside leg (oppo- site leg of holding arm) opening the hip and looking for an horizontal or light diagonal line, reaching the back flag/side planche desired.
Variation such as the Scorpion could be considered as an ending pose, given that to perform these skill we can follow the same path than a regular vertical/ elephant lift.
THE AERIAL MOVEMENT® 217
As soon as the hip reaches the elbow, both legs (separate) will initiate the movement toward the vertical, however we will aim for an upward diag- onal line reaching the rope with the leg opposite to the holding arm (outside leg).
We should maintain shoulder engagement, scap- ular elevation (to compensate for the depression generated while hanging from the arm) to keep our hips up and retain proper alignment, and a light retraction or protraction to maintain bal- ance through the body and a neutral shoulder blade avoiding front or back drop. (Retraction to compensate for the protraction generated while hanging from the arm and to avoid front drop, and protraction to compensate for the retraction generated while hanging from the arm and to avoid back drop).
Our body will be held in a light diagonal line to maintain the balance.
We could perform this movement with legs together (Russian technique). In this case, the movement will require a greater strength and control of our body when legs will perform the upward movement toward the vertical.