Training Tips & Inspo

Training Tips & Inspo

Training Tips & Inspo
  • Bent Arm Hang Engagement for Aerial Arts & Pull Ups

    Don't: Let your shoulders come up to the ears.
    Instead: Engage your lower Trapezius muscle to keep the shoulder blades in place.

    Don't: collapse into protraction (bringing your shoulder to the front)
    Instead: "Smile with your collarbones" keeping the shoulders wide & strong

  • Downdog Shoulder Shrugs (aka Downdog for aerialists or handstand training)

    Downdog is by far - one of my favorite postures out of Yoga! Try shifting your focus to the shoulders in this version! Perfect balance for all the Aerialists hanging & pulling all day and for handstand beginners to build up the shoulder strength and alignment for handstands! Leave any questions b...

  • Injury Prevention - *External Rotation* & overhead progressions for aerialists

    Activation of the muscles in the external rotation of the shoulder joint is a crucial component of shoulder stability. The rotator cuff centers the head of the humerus in the joint and therefore maintains optimal movement possibilities. It's important for every athlete working with the arms, but ...

  • Top 3 core exercises to improve your invert at home

    These three exercises will help you to a better and controlled compression (bringing your legs towards your chest), better coordination and will help you maintain your core strength!

    1. Leg lifts - isometric hold
    - press your extended leg against your hands, don't move, just press.
    - keep upper ...

  • Hollowing vs. Drawing in

    Different core engagement demonstrated.

    Hollowing: Pelvis tucked, core engaged & drawing in -- there is a change in the spine.
    Drawing in: Spine stays neutral, core engagement only moves belly towards the spine.

  • Improve Your Shoulder Girdle Strength & Posture with these 3 Exercises (warm up)

    Perfect as a warmup for an aerial session as well. #prehab #shouldergirdle #shoulderwarmup

    1. 𝗙𝗿𝗼𝗻𝘁 𝘁𝗼 𝗕𝗮𝗰𝗸 𝗠𝗶𝗻𝗶-𝗙𝗹𝘆 (60sec x 3 as a warm-up)
    one version with arms in 90°, and one in 45° abduction
    2. 𝗦𝗰𝗮𝗽𝘂𝗹𝗮 𝗧𝗿𝗶𝗰𝗲𝗽𝘀 𝗦𝗾𝘂𝗲𝗲𝘇𝗲 (60sec x 3)
    ! Chin to the chest, Ribs in, the head needs to be able to ...

  • Shoulder Stability Exercises targeting the M. Serratus Anterior

    Shoulder Stability in aerialists is a common issue. Increase your stability through activating your Serratus Anterior with these exercises!

  • Improve your Backbend & Posture with these thoracic spine mobilizing exercises

    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...

  • Best inversion Exercise: Eccentric Lower Downs

    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...

  • Improve your hanging performance and core intelligence: Hollow Body Leg Lifts

    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...