Inversion is a broad discipline that encompasses positions where the body is not upright and is balanced on the hands, arms, or head. Different inversions can sometimes have different origins, coming from circus, yoga or breakdancing. While specific inversions can be considered skills in themselves, one can transition between different inversions for the extra challenge or performance value. This can be done quickly as is often done in breakdancing, or in a slow and controlled manner as is often done in yoga. Usually the conditioning most relevant to an inversion skill will depend on the body part on which one is balancing and the shape of the body during the balance. Typically the shoulders, back and sometimes neck will be strengthened by practicing inversions, and flexibility will typically be improved and need improvement in the whole body.
L - Sit Tutorial: Complete from Beginner to Advanced!!
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Air Step Arm Freeze Tutorial
Ahoy! 0:00 Intro/Background Info 0:30 Skill Description/Before You Start Training 2:19 How to Enter the Air Step Arm Freeze 3:36 Drills/Exercises 4:47 Troubleshooting 5:12 Alignment Issues 7:24 Rotation + Engagement Issues 8:03 Mindset 8:45 Outro One last thing I didn't mention in this tutorial but would like to emphasize: the potential for pain or injury from crashing this trick is pretty high, especially if you have a history of joint pain. If you can train yourself to tip into a headstand or back to your feet (always staying in line with the angle of the freeze) rather than allowing yourself to twist and fall sideways, you greatly diminish those risks. Check out Dyzee on YouTube over at https://www.youtube.com/user/dyzeesup... and online at http://www.dyzeediaries.com Thank you very much to Alckemy/ZNSEI for the music! Check out his soundcloud at https://soundcloud.com/znsei/popular-... and YouTube at https://www.youtube.com/c/Alckemy Happy training, as always let me know if you found this helpful and you can always message me for tips or feedback on instagram at www.instagram.com/scottamcdonald
One Arm L Sit Tutorial
Welcome to my One Arm L Sit tutorial! This one is a bit rapid-fire at times with the information; my apologies. Please pause the video whenever you need to read something, and if anything needs clarifying please let me know. 0:00 Intro 0:28 Background Info/Before You Start/Pre Requisites 2:42 How It Works 2:54 Lean Functionality 3:06 Body Positioning Functionality 4:00 Engagement Functionality 4:37 How to Enter the One Arm L Sit 5:54 Exercises/Conditioning Drills 7:50 Common Mistakes/General Troubleshooting 8:23 Positioning Mistakes 9:38 Engagement Mistakes 10:16 Movement Mistakes 11:21 Training Mindset/Outro Many thanks to ZNSEI for the music! https://soundcloud.com/znsei/popular-tracks If you have any questions or comments, feel free to leave them in the comments or DM me on https://www.instagram.com/scottamcdonald/
Why are your shoulders closed in handstand?
The shoulders being stuck in a "closed" position can feel like a tricky hurdle to overcome, fortunately once we examine the cause of the closed shoulder position we may have some new ideas about how to approach changing our handstand shape.
Split Leg Body Position
In this video we go over the body positioning for a Split Leg inversion. We go over tips for finding a consistent stacked shape, common misalignments and how we can adjust for them.
Inversion Terminology & Stacking
In this video we go over some of the common terminology we use when describing inversions and also go into the the ideas of stacking, underbalance and overbalance.
Intro to Inversion Foundations Series
In this video series we teach you how to jumpstart your inversion practice using a shoulderstand or inversion trainer. We go over everything you need to know from how to set yourself up on the trainer, entrances and body positions.
How to Grip the Inversion Trainer
In this video we explain how to use the different groups available to you on your inversion trainer and ideas of how to apply these grips.
Finding Your Inversion Line
In this video we discuss how to troubleshoot your inversion line and tips for developing this proprioception. We discuss common misalignments and how we might go about adjusting to correct.
Straight Spine Alignment for Inversions
In this video we dive into the theory of aligning your spine in a straight line when practicing inversions of all varieties. This technique translates directly to headstands, handstands and partner acrobatics and is helpful in creating a body position prone to stillness.
Straight Body Inversion Shape
In this video we breakdown the basic alignment of the straight body inversion and how to seek out a feeling of being stacked in this shape.
Tuck Inversion Position
In this video we go over the body positioning for a tuck inversion. We go over tips for find a consistent stacked shape and common misalignments and how we can adjust for them.
Straddle Inversion Position
In this video we go over the body positioning for a straddle inversion. We go over tips for find a consistent stacked shape and common misalignments and how we can adjust for them.
Pike Inversion Position
In this video we go over the body positioning for a pike inversion. We go over tips for finding a consistent stacked shape, common misalignments and how we can adjust for them.
Split Leg Inversion Entrance
In this video we breakdown using the split leg entrance to reach your inversion. We review options for where this entrance can take you as common pitfalls we bump into when learning this entrance.
Tuck Inversion Entrance
In this video we breakdown using the tuck entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Straddle Inversion Entrance
In this video we breakdown using the straddle entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Pike Inversion Entrance
In this video we breakdown using the pike entrance to reach your inversion. We review options for where this entrance can take you as well as common pitfalls we bump into when learning this entrance.
Using the Wall to Build Confidence in Inverting Yourself
In this video we explore how to set yourself up with a wall when learning inversions and how you can use the added security to build up your confidence.
The relationship of shoulder and spine positions in a handstand
Often people come to the conclusion that because their shoulders "aren't open" in handstand that the shoulders are not flexible enough and that they need to stretch more or use other means to increase range. This may not be necessary, as an open shoulder angle in handstand can easily have just as much to do with your shoulder engagement, balance strategy and spinal shape as it does with passive range. In this video Sean demos the consequences of these different variables and shows a wall drill useful in finding the action of shoulder flexion.
Assisted Press Handstand Lift-Off (Partner Drill)
It can be a challenge to feel the moment of lift off in a press handstand, that moment where your feet float away from the floor can feel like a complete mystery even for someone quite strong and possibly even with a solid handstand. The lift off moment is the culmination of a unique combination of shoulder strength/position ( pooosh!), hip/spinal mobility ( hollow pike compression) and timing. It can be hard to find this moment/ engagement/ position since you've never been there, its a lot of exertion and it happens at a particular moment. This partner drill is a great way to slow that moment down, reduce the weight of the lift off and possibly find the feeling of "floating" and accumulate some very relevant time under tension.
Shoulder Stand to Back Bird
In this video we breakdown how to transition from a shoulder stand to a backbird. This transition is part of our Catherines Wheel washing machine and is also great prepratory move for learning to whip to bird on hands. We breakdown the variables for how this transition may work for you and how to control the speed in which the flyer comes over.
Mono Reverse Star
In this video we explore transferring a reverse star over to one of the bases legs. We review the mechanics of the flyers weight shift and body position for the flyers new shape. For bases we discuss how to support the flyers movement and how stack their balancing leg efficiently. We also offer one of our favorite variations for a supported mono shape which can open the door for some interesting variations.
The side croc is a fun variation on croc that works with much of the same foundation as the standard for the base but a new elbow to hip placement for the flyer as well as new orientation in which they'll need to stack their body. This video we explore the details that help you take on croc from a new angle.
Get Upside Down with Candlestick
This video goes over everything you need to know to get started attempting the candlestick shoulderstand.
Free Reverse Star
Reverse free star can seem like a level up in challenge from regular free star but the principles that make this pose consistent have a great carry over to any other inversion! This pose works with a precise stack & alignment from the flyer while the base works to create balance through a steady foot to shoulder connection.
Four Step offers a different kind of challenge than our other washing machines in this series. This flow utilizes a hand to hand connection through out and moves in a continuous backwards tumbling plane. As the name implies the machine is made up of four distinct steps which when worked out individually piece together into this continuous flow. In this video we show you how to put all together.
Croc or Gut Lever
This pose can seem like the natural transition from a bicep stand and with the right arm positioning can feel even lighter. In this video we breakdown how to transition from the biceps stand as well as entrances direct from the ground. We also review the specifics of placement of the bases foot to flyers elbow and flyers elbow to their hip.
Catherine's Wheel Machine
Catherines Wheel is one of the most widely practiced washing machines in acro. Through the steps the flyer travels 360 degrees through aa forward tumbling plane to create a complete rotation. This video covers the specifics of putting together the sequence once you have an understand of the underlying poses and basic transitions from those poses.
Biceps stand is bent arm inversion from the flyer on the bases feet that can be pieced into limitless flows and transitions. In this video we review the bases foot placement on the flyers arms, common alignment and engagement issues and other ideas on how to make this pose feel great.
Barrel Roll is another essential washing machine that you can take with you to any acro community and already have a trick in common. The barrel roll is comprised of the 5th position walk and side star tick tock so make sure to check out those videos to be ready to take on this flow. This videos goes over two options for hand grip and the details to put it all together.
An Introduction to Inverting
In this video Sean will talk about helpful drills to help you get upside down, as well as important strength to cultivate to help you stay inverted.
Arm-to-Arm Handstand on Chest (Fwd and Rev)
Here is an inversion you can get into from bird or backfly: an arm-to-arm supported handstand balanced on the base's pecs. You can do this facing forward or reverse; reverse will require a bit of an arch from the flyer. 0:50 forward demonstration 1:29 reverse demonstration Please have a spot since we're going upside down!
Handstand on Ankles
Handstands on ankles are a great way to train your inversions since they are much more unstable than working on the floor, canes or blocks. Here we break down the exercise and give a few tips for what can make them easier - otherwise, practice practice practice! 0:44 Skill demonstration
Handstand on Knees
If you're nailing the handstand on ankles, try this more challenging variation on knees! It's harder because it's higher up but also the hand position is trickier and it's wobblier. Skill demonstration: 1:33
Assisted Shoulderstand (Hands on Ankles)
This is an assisted version of shoulderstand so a good next step if you're feeling comfortable with candlestick or are looking for a safe progression to regular shoulderstand. Skill Demonstration: 0:38 Please have a spot behind the flyer since we're going upside down!
Reverse Shoulder Stand from Back Bird
Reverse Shoulder Stand from Backbird is a great way to prep for our Backbird to H2H to come, While this skill in itself is fairly straight forward building up you fluidity and consistency in this entrance builds many of the same patterns for the H2H skill while mitigating some of the more challenging variables.
Partner Box Up Inversion Exercise
Partner box ups are a fun exercise to warm up your inversions! They're a great way to practice getting the feel for lifting or pressing into a handstand if you don't feel confident about doing this on your own, or are looking for ways to do it other than using the wall. The key flyer movement here (hinging at the waist, pressing through the arms) is essential to finding a good stack in just about any inversion! If you do go for the full handstand in the final pose, this is also a great way to work on your handstands, since balancing on ankles is harder than the floor or canes. Please use a spot if possible, especially if you plan on letting go of flyer ankles in the final pose! Skill demonstration 2:13
Candlestick Pose (Beginner Inversion)
Candlestick is the most basic in a series of shoulderstand-type inversions in acro, so it's a great place to start if you're working on these progressions. It's also a great way to practice inversions, leg position, and handstand alignment for the flyer in a relatively controlled environment. It's a good way for the base to get used to feeling a flyer's weight entirely on their hands as well. Please use a spot if possible since we're going upside down! Skill demonstration 1:35
Shoulder Strength and Flexibility
In this 20 min video, Michal will discuss the different directions we can move our shoulders, the common issues we encounter when moving into shoulder flexibility, and ways we can strengthen our shoulder girdle so that we can move into end ranges of motion with more ease, stability, and confidence.
The hamstring group of muscles can often be challenged by movement practices that involve both deep hip extension or flexion. These exercises emphasize encouraging hamstrings stability in deeper ranges of motion of both forward folds and backbends.
Prehab for Low Back Stability
In this video Emily gives a breakdown of the importance of lower back stability for different areas of your movement practice. We also explore a few options for prehab conditioning to help your lower back feel great when you practice!
Prehab for Ankle Stabilization
The ankle is versatile joint that carries almost the entire weight of the body. Depending on your movement practice your ankles may need to be able to withstand impact and force in a variety of directions. This video explores a set of prehab exercise to strengthen the ankles in all of its main directions of movement.
Back Bird to Hand to Hand
Loading in from a back bird is often one of the first load-ins to hand to hand to become accessible. It offers an ability for the flyer to move linearly into their handstand with a clear dismount in case it doesn't wind up perfectly stacked.
Base Forearm Position for Hand to Hand
While it may seem like a minor detail the positioning and movement of the bases forearms has everything to do with the bases potential to create stability for the flyer and consistent feeling for both partners.
In a Reverse L-Sit we get to feel the full weight of our partnership through the the reverse hand to hand grip. In this video review the key alignment points, calibrations and variations for exploring this key calibration for RH2H.
Star to Extended H2H Variation 2
In this variation we start in a modified star/biceps stand position that allows the base to more easily get their arms to a straight stacked position. Flyers often enjoy this entrance as it gives them a different levels of control by allowing them to push themselves up into their handstand.
Introduction to Hand to Hand
Hand to hand can refer to the skill of a flyer holding a handstand while the base balances them on their hands, it can also refer to an entire discipline of circus acrobatics that people spend years studying and training. Hand to hand is often one of the most admired skills when people begin practicing acro as it can seem like a posed on for the the most advanced practitioners, quite to the contrary the basics of hand to hand can be explore by many levels of practitioners and it all starts with the desire and the right road map. In this series we explore the drills, progressions and techniques to begin your hand to hand practice safely, efficiently and with a clear idea of how to progress based off of where you are in your acro practice.
Tempo Jump to Extended Hand to Hand
The tempo jump to hand to hand takes advantage of momentum and timing to combine the flyers jump/press with the bases press. In this video we discuss key aspects of the timing for the skill as well nuances for alignment and connection.
Baby Hand to Hand
In this video we review the "Baby H2H" and H2H where the flyers elbows are set in a deeply bent position. This skill works with a flyers bent arm strength while inverting at a slight angle. An excellent horizontal progression alongside our other hand to hand skills that also can be worked into many L-basing flows and even advanced hand to hand transitions.
Shin to Foot to Reverse Hand to Hand
This entrance to RH2H takes advantage of the flyers hips already being elevated to around the height needed for their handstand. While most entrances to handstands involve a flyer needing to press up on top of a higher surface this entrance allows the flyer a rare oppurtunity for a flyer to come down into a handstand. As such the details of how a base can provide support and smooth pathway for the flyer as the come down are essential for making this entrance consistent.
Front Plank to Reverse Hand to Hand
Transitioning from Front Plank to Reverse Hand to Hand is a great entrance for those comfortable with L Basing transitions to start entering into the RH2H position.The flyer is able to fix their shape in handstand shape while the base can use arms and legs to transfer the the flyer into a handstand in way that can be very controlled.
Handstand Jumps for Hand to Hand
Before we ask a flyer to jump into a hand to hand we review the demands of this jump. Emily breaks down the mechanics of jumping into a handstand on the floor and onto and elevated surface. She also discusses the differences in mindset between solo handstands and handstands for H2H. Other topics include spotting handstand jumps and the basic variations on the handstand jump.
Star to Extended Hand to Hand V1
In this video explore the movement of base pressing flyer from star directly to extended hand to hand. This variation asks our partnership to find a strong hand to hand shape while still connected via star and understanding the pathway the flyer must travel to reach our finished H2H position. We share our thoughts and tricks on maintaining a strong connection and timing of transferring the weight.
Jump to low H2H
The jump to low hand to hand is the most direct entrance to the skill and prepares the partnership for higher level hand to hand skills in both L-basing and standing acrobatics. In this video we review our thoughts on consistency of the grip, directionality of the jump and mindset/responsibilities for each roll.
Foot to Hand Pistons
Foot to Hand Pistons are a great exercise to develop coordination of base and flyer movement. In this skill flyers receive an opportunity develop smoothness of transferring their weight to allow the base to move, while bases develop unilateral strength in their arms from a wide range of motion.
Foot to Hand Presses
In this video we breakdown the mechanics of pressing a bent arm foot to hand to straight arm foot to hand. This skill is brought together by coordinated timing of base and flyer and strong grsp and stability of the two component poses. In this video we discuss several smaller progressions and breakdown of base and flyer roles.
Star to Hand to Hand
Entering in from star is one of the most common entrances to L-basing hand to hand. This entrance has the advantage of the flyer getting to start in a nearly finished handstand shape while the base can lower them down into the hand to hand. It asks for a strong understanding of the flyers handstand shape and a steadiness of the hand connection as the base lowers the flyer into position. In this video we give our breakdown of the key points and micro progressions to make this skill smooth and predictable.
Prehab for Hip Stabilization
In this video Emily shares a few targeted exercises for preparing your hips to be able to strong through their full range of motion. These include targeted strengthening for the rotator muscles that stabilize the ball and socket joint of the hip. These are great exercises to prepare you for a practice that involves deeper leg flexibility like splits, acrobatics or handstands.
Perfecting Your Line
Are you stuck in a Banana Back Handstand? Do you wish you could stay balanced in a straight line? Achieving better alignment in a handstand is not a quick fix but a continual process. This video establishes the correct direction to begin or accelerate this process. We breakdown the role of each individual body part while in the handstand position. We then add the weight of gravity and the control of balance to challenge the whole body's coordination while maintaining its position. Exercise Breakdown 0:09 Belly/Prone Elongation 1:29 Back/Supine Elongation 2:11 Transferring Balance Upright 3:40 Transferring Balance Upside Down
Hands for Handstands
When in a handstand don't overlook your hands. Your hands are the first point of connection, the first point responsible to help you balance. If your foundation is off, even the slightest bit, maintaining balance gets infinitely harder. Use this video to create good habits if you're new to handstands or to fine tune your line, if you have been practicing for a while. Balancing a handstand is a fluid process of making continual subtle adjustments with your open, active, intelligent, alighned hands. Exercise Breakdown 0:20 Wide Base of Support 0:48 Open the Palm 1:34 Weight in the Fingers 2:11 Wrist and Elbow Alignment 2:19 Hyperextension 3:14 Bent Arms 3:58 Downward Dog Walks 4:41 Arch of the Hand
Shoulders For Handstands
Handstands uniquely require shoulder strength as well as core integration with the arms in an overhead position. In this video we use elbow stand exercises to isolate the actions at the shoulder joint, break bad habits of compensating in the lower arm for shoulder weakness, and build handstand specific strength and stability in the whole chain. These techniques are great for beginners gaining confidence being upside-down or experienced hand balancers looking for new a challenge. Exercise Breakdown 0:09 Should Blade Slides 0:53 Dolphin 1:28 Single Leg Lifts 2:21 Walk Up the Wall 3:25 Single Leg Tuck Press 4:53 Elbow Stand Balancing
One arm Handbalance Series Trailer
Hey handstanders, Join my handstand world, it will be tons of fun, challenging, a whole new experience and frustrating sometimes and in the end its all worth the effort because there is nothing comparable in the physical world to balancing on one arm. It's a special unique thing that changed my life and me as a person for sure. I love it. In this video series I am teaching you step by step how to develop proper alignment, body awareness, necessary strength and preparation in general to balance in a one arm handstand. This tutorial contains everything you need to develop proper technique to move from a solid 30+ seconds two-arm handstand, on to more advanced stuff like several different one arm shapes. You will get all the details to the progress in lots of different exercises combined to begin you journey to master the one arm Handstand Musik credit Crates In The Basement by Otis Galloway Link: https://filmmusic.io/song/6104-crates-in-the-basement License: http://creativecommons.org/licenses/by/4.0/
One arm Handstand Tutorial part 2
In Part 2 we are working towards balancing the one arm handstand as well as strength and conditioning exercises to move on further. We are starting at fingertip assisted one arm holds and work our self through common mistakes towards the freestanding one arm handstand. With that in our arsenal we visit several drills to become stronger, more consistent and ready to move further to more complex one arm handstand exercises and shapes. The goal here is to acheave the one arm and get ready for more ! Musik Friedenstaube by Sascha Ende Link: https://filmmusic.io/song/286-friedenstaube License: http://creativecommons.org/licenses/by/4.0/
One arm Handstand Tutorial part 1
In Part 1 we are working towards assisted one arm fingertip holds. I explain the basic fundamentals of my balance concept and walk you through several exercises to reach a comfortable and efficient technique, to be able to go to Fingertip assisted one arm handstand holds. You are going to get an understanding of alignment and bodyawarniss as well as several drills to work with. Musik Friedenstaube by Sascha Ende Link: https://filmmusic.io/song/286-friedenstaube License: http://creativecommons.org/licenses/by/4.0/
Forearm Stand (Pincha Mayurasana) Basics
This video covers a details description of how to position your arms and shoulders for this pose, including drills to learn how to safely kick up into forearm stand, and several ways to use the wall for safety and to train new skills. This video is perfect for anyone looking to improve consistency with this skill, or for someone learning it for the first time.
This video covers two different variations of headstands, including how to place your head and arms, and safe self-spotting using the wall. This is a great video if you are just learning how to do a headstand or you want some tips on how to make them feel more stable and less scary!