Page 57 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 16. MEATHOOK
16.1 TECHNIQUE 16.1.1 BODY POSITION
By training this skill we are aiming to attain an optimal body position where the hip is as vertical as possible, fully flexed, and as
close to the rope or straps as possible. This optimal hook position is accomplished through an elevation, rotation (twisting) and flexion (pike) of the hips, reducing body weight with respect to the center of gravity.
To accomplish this hip elevation, the arm we are hanging from starts with a proper shoulder engagement supported by a scapular elevation and retraction (to compensate for the depression and protraction generated while hanging from the arm), increasing the level of opening of the chest and keeping the torso and the hips elevated and with proper alignment.
Then the arm we are hanging from will execute an internal or external rotation of the wrist-elbow- shoulder, depending on the type of meathook we are performing.
To accomplish an optimal "hook" position, we need to pike and rotate internally
toward the hanging arm, making sure both legs remain in contact with the
hanging arm. The bottom leg should pike and rest against the shoulder, while the top leg may reach different parts of the arm depending on the amount of hip flexion (pike) and the width of the straddle.
The free arm should perform an internal rotation of the wrist-elbow-shoulder and should be stretched and held as close to the head as possible with a light elevation and retraction of the scapula .
Biomechanically, the combination of these movements will increase the elevation, rotation and flexion of the hip, and will also increase the opening and extension of the chest, reaching an optimal meathook position.
16.1.2 TYPES OF MEATHOOKS
We will describe two different types of basic meathook: the first one when performing 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 proper shoulder engagement (light depression and downward rotation of the scapula to compensate for the elevation and upward rotation generated 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 contact 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 simultaneously as we perform the remainder of the movement, 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 remain engaged and supported by a scapular elevation and retraction (to compensate for the depression and protraction generated while hanging from the arm).
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 engaged with an external rotation of the wrist-elbow-shoulder.
At the same time we are performing the explosive body extension, we internally rotate the arm (wrist-elbow-shoulder) and, using this rotational energy created by the arm, finalize the skill with a back flag/side planche.
(Internal rotation of the arm of about 180o when transitioning from meathook to back flag/side planche).

The Tic-Tac will be covered in the Masterclass Level 2 (ML2).
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