Page 66 - MANUAL ESTUDIANTES ENG ML1

18.3 TYPES OF VERTICALS/ELEPHANT LIFTS
FRONTAL PUSH (similar to Chinese pole or Pole Dance): For this type of push, the rope should be placed in front of our body.
Hanging, the top arm will support our body weight while the bottom arm will be straight, holding the rope at an initial approximate height at the quadriceps, with an external rotation of the wrist-elbow (thumb pointing down).
To start the movement, 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) the top arm will increase the internal wrist-elbow-shoulder rotation until we reach maximum rotation while the bottom arm pushes down performing a light internal rotation of the wrist-elbow.
At the same time, we then lift the hips toward the elbow and execute a scapular elevation (to compensate for the depression generated while hanging from the arm) as soon as the hip reaches the elbow, and then the leg opposite to the holding arm (outside leg) will initiate the movement toward the vertical until we reach the final position.
This movement requires greater pull strength from the arm we are hanging from, since the bottom arm will not be able to push against the tail (unlike Chinese pole o Pole Dance where we can push against it).
We should maintain shoulder engagement (scapular elevation and a light retraction or protraction), to keep our hips up and retain proper alignment, to maintain balance through the body and a neutral shoulder blade.
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.
LATERAL PUSH: Now, the rope should be placed beside the top arm and should run all the way around the back. In this case, when we start the movement, we need to push the rope away to the side to create space and lift the hips. Both arms (bottom and top) will perform an internal rotation of the wrist-elbow-shoulder during the ascending movement of the hip.
18.4 CONDITIONING
Similar to the conditioning needed to perform the back flag/side planche, initially we will do more repetitions with a lighter
load as base training and allow the body to properly memorize all movement patterns.
As we mentioned before, when learning a new skill, we must do more repetitions with a lighter load to avoid possible injuries, to improve muscular development and muscle toning and allow our body to memorize the movement patterns.
As a general rule, the Vertical/Elephant lift would be a maximal (1RM) or submaximal strength skill of short duration (in a typical routine we would not perform more than three consecutive Verticals/Elephant lifts). As we get closer to the desired movement, we will do sets with fewer repetitions at a higher intensity. Since we are aiming for maximal or submaximal strength to perform the skills.
- General conditioning such as calisthenic workouts, lifting weights, functional training, cross training, etc., to strengthen the muscles used during this skill and to strengthen antagonistic muscles to maintain muscular balance.
- Specifically, conditioning exercises for the rectus and transversus abdominis, abdominal obliques, serratus, lower back, hamstring and glutes, shoulders, etc., will help us improve performance, optimize our body lines, and avoid possible injuries.
- Inverted anatomical exercises. (Chapter 15)
- Skin the cat/German hang.
- One-armed progression vertical/elephant lift on straps (straddling or bending the legs, with a spot from someone else, with
one strap lower and with assistance from the triceps, with a resistance band, isometric or eccentric training, etc).
- Vertical/elephant lift on rope.
- Front lever progression exercises (for example straddling or bending the legs, using a resistance band, with a spot from
someone else, doing isometric or eccentric training, adding extra weight, etc.).
- Back lever progression exercises (for example straddling or bending the legs, using a resistance band, with a spot from
someone else, doing isometric or eccentric training, adding extra weight, etc.).
- One-arm suspensions plus shoulder engagement with one arm. (Chapter 8).
- Grip conditioning and forearm exercises. (Chapter 8)
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