Page 220 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
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18.3 → PREPARATORY DRILLS
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We start from a kneeling position on the floor, supporting our weight with the opposite hand to the hanging arm. We then perform an internal wrist-elbow- shoulder rotation with the arm holding the rope/strap up to the point of maxi- mum rotation. Then we lift the hips until they reach the elbow.
Once we reach this position, we push away with the hand that is resting on the floor as the body lifts from the floor toward the vertical/diagonal (keeping the hand on the floor).
Standing on the floor. We could repeat the same exercise but instead of sup- porting our weight on the floor, we could wrap the supporting arm in a second- ary strap. To perform this exercise we need greater strength and more control, so it is recommended that we have a spot from someone else or use a resistance band until we are able to do them properly on our own.
CH. 18. VERTICAL/ELEPHANT LIFT
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