Why do we need an open/mobile spine? Besides doing cool-looking backbends the thoracic spine is the anchor of the ribs. The ribcage is the anchor of the shoulder blade. The shoulder blade is the anchor of the humerus (upper arm bone). So the thoracic spine is the base we're building our arm movem...

This exercise is a must for beginner athletes and those coming back to training after injury. This exercise strengthens the core functionally and leaves you with a good technique and prepared for more difficult tricks.
A hollow body position in hanging is crucial to maintain the integrity of the...

The perfect exercise to train your inversions: Eccentric lower downs.
Besides helping you to master an inversion, this exercise will give you the possibility to step back and work on your form to correct sloppy execution like microbending, for example.

There are several levels of difficulty. Cho...

Main Points:
Basic Stand
Divide silks and lean against poles with armpits.
Hands go forward around poles from outside and back (stroke along groin) while pelvis goes back to make room for your hands.

Common Mistakes:
Pain in wrists
--> Stabilize wrists properly and form a fold/step into the sil...

Main Points:
Single Tension Lock.
Shoulder in internal rotation.
Both hands at the same height.
Thumbs point up (no grip change).
Roll through.

Common Mistakes:
Hands hold too far up
--> Hands further down so that the upper body can lower down far enough and the buttocks are the highest point.
...

Main Points:
Russian Climb
The upper body and arms go through the poles.
The foot that is wrapped in the Climb ("upper foot") stays. The lower foot comes off and goes up and through between the silks.
Easy version: keep both feet closed and practice flipping until you feel confident.

Common Mis...