Knee tangle

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Technique Tip Tuesday – Knee Tangle ✨ The Knee Tangle, a pleasing shape that is relatively simple to get into. 1️⃣ Begin from a Classic Climb. To make it more secure you can add an extra 'safety' by double wrapping your leg. If you're on the right side as Jill shows in the video pass your shoulders between the poles & place both hands on the left fabric. 2️⃣ Press your feet firmly together & begin to lift your heels up behind you. Simultaneously lean your torso forward until you feel the poles of the fabric slide below your hip bones to your upper thighs. 3️⃣ Continue to hold the fabric as you rotate to face up. Once you've completed the half-rotation bend both knees. Look to make sure the 'tangle' is directly above your right knee. It shouldn't be on your knee & definitely not below it. 4️⃣ If your 'tangle' is in the correct place, extend your free leg behind you. Keep your 'tangled' knee bent & hips lifted. Relax your neck & arch your upper back to complete the line. 5️⃣ To exit you have two options. Option one, simply climb above your knee, reach one hand to each pole, lengthen your 'tangled' leg down to unwind the wraps. Option two, climb up the fabric above you (the one with more slack) pass your free leg between the poles with control, press your feet together & rotate your upper body back to your starting position. • ✨Common mistakes: Using your hands to push the poles below your hip bones (step 2). This is a common issue, try leaning forward even more and focus on your heels lifting up behind you. •Separating your feet too soon when you rotate upward (step 3). This typically results in the 'tangle' below your knee. Make sure you keep your feet pressing together until you've completed the rotation. •Non-intentionally pressing your 'tangled' knee away from you as you arch your upper back to complete the line (step 4). When you have the double wrap on it's less likely you'll slip out. If you did not double wrap and your knee drops away from you the 'tangle' can very easily slip! • •Once you are in your final Knee Tangle position it's best NOT to release both hands until you know you are 100% secure. Keep holding when learning.

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Meathook training suggestions

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Technique Tip Tuesday ✨ Oh the Meat Hook, the challenging skill with the most unfortunate name. Meat Hooks take strength, proper alignment & patience. Not only are they excellent for conditioning they eventually are used within pathways into skills such as S-Wrap. They translate to many other apparatuses & are a staple skill for an aerialist. 1️⃣ If you can't hold a straddle inversion with your hips lifted, collarbones wide & upper back active then you’ll want to focus on strengthening your straddle first. Many struggle with their Meat Hooks due to an incorrect straddle. Practicing holding an aligned static straddle for 10-20 seconds at a time will help. 2️⃣ If your straddle is up to par, then keep reading. Most find this easiest to learn with split fabrics although there are exceptions to that. It’s helpful to utilize wrist locks for support. 3️⃣ Progression #1 Tick Tock – From your straddle, begin to lower one leg toward your shoulder as the opposite leg extends up. Focus on maintaining external rotation of your bottom leg. Lift the opposite leg until the top of your foot/lower shin meet the back of the pole. When transitioning to the other side think of lifting up & over as if you’re drawing a rainbow with your toes. 4️⃣ Progression #2 Half Hook – From the Tick Tock progression, keep your bottom leg where it is & lower your top leg until it’s parallel to the floor. Notice in the video Jill’s legs are piking forward of the poles, if your legs wander behind the poles it’s likely you’ll fall out of the skill. When you arrive in your Half Hook place your forearm across your hips like a seatbelt & keep your bottom shoulder active. Think about maintaining length in your side between your hip and lowest rib. Your pinkie finger & top hip should be a couple inches apart at most. If there is a large gap & you feel discomfort in your ribcage you are sinking to low. 5️⃣ Progression #3 Meat Hook – Keep the same position as you did in your Half Hook, this time your top leg meets your bottom leg. If done correctly you should feel that you can release your weight completely in your opposite hand. Transition to your 2nd side keeping your hips lifted.

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SSH to supported hang