AUGUST 2019 / MUSCLE & FITNESS 43By James GriffithsHow to:
SINGLE ARM STRADDLE SIT:
This is a great movement for strengthening hip
flexion and abdominal strength. After setting
up a Chinese lock above your head, slowly take
your weight off your feet. The trick to this hold
is keeping your shoulder active while your arm
is straight. Pull down through your lats while
turning out your shoulder. To regress it bend
your knees. Ideally you want to straighten your
legs and turn out your kness, so your ankles
point up towards the ceiling.
SUPPORT:
The support is a key position to nail so that
you can progress to other skills. It builds good
shoulder stability and chest strength. Hold the
loop of the strap and then wrap the strap over
your knuckles to create a false grip position.
After popping up, lock your arms with your
shoulders turned out. You want the line from
your head, shoulders, hips, knees and feet to
be vertical. This normally means pressing your
hips forward for most people. Keep tension
in your adductors, your ankles and thighs
are kept together throughout.
SUPPORT STRADDLE:
What happens when you put a support and
a straddle sit together? Great abs training and
awesome shoulder work! Once you’ve set up a
support, lift your legs up into an L-sit. Then once
you have the L-sit, move your legs apart to form
a straddle pose. Remember to turn the legs out so
your ankles turn up towards the ceiling. Also, watch
out for the shoulders rolling forward. Maintain
a straight line so your shoulders are retracted. INVERTED HOOK:
The inverted hook is a drop that comes from a
planche block. From support, you lean forwards
and lock your arms against the inside of your
thighs. This allows you to rock forwards into a
planche block. It takes balance, but before you
know it you will have a perfectly flat line from foot
to head. Then from the planche block, you rock
forwards. This will make your head and chest lower
down and your legs go up vertically. Let one leg go
through the middle of the straps and the other leg
catches one strap with the back of your knee.
Drop into position and hit your best flex! http://www.wildtraining.co.uk
Instagram: @wildptjamesg
Photos: Simon Howard