Page 65 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 18. VERTICAL/ELEPHANT LIFT
As in the previous chapter, this movement can be performed in several different ways depending on how we decide to get to
the final position.
We can attain the vertical, starting from a slow motion movement, dynamic skills (one-arm or two-arm beats, Tic-Tac, etc.), from spinning, or from different skills such as the Scorpion, back flag/side planche, etc.
In this chapter we will describe the frontal push (similar to the Chinese pole or Pole Dance) and lateral push. Both instances require a high fitness level and proper technique.
18.1 TECHNIQUE
In order to perform this skill, we need to start from a relaxed body suspension
(light internal rotation of the wrist-elbow-shoulder and upward rotation and elevation of the scapula of the hanging arm) and then increase the internal wrist-elbow-shoulder rotation until we reach maximum rotation.
We then lift the hips toward the elbow-hip position and execute a scapular elevation (to compensate for the depression generated while hanging from the arm) as soon as the hip reaches the elbow. This shoulder engagement will improve our lines and protect the shoulder joint. A loss of proper scapular engagement could result in lateral flexion of the spine and could cause injury to the glenohumeral joint and rotator cuff.
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 diagonal line reaching the rope with the leg opposite to the holding arm (outside leg).
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.
We should maintain shoulder engagement, scapular 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 balance through the body and a neutral shoulder blade avoiding front or back drop.
A variation of the vertical/elephant lift would be to reach a back flag/side planche position keeping the same initial trajectory.

18.2 PREPARATORY DRILLS 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
maximum 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 supporting our weight on the floor, we could wrap the supporting arm in a secondary 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.
63. The Aerial Movement ® © The Aerial Movement 2019