Sebastian Brosche · 7 min · 1,132 words
Previously titled: Acro Program - Video 1
Hi guys and welcome back. This video will take care of fundamentals, so we're going to throw out a lot of tips there, a lot of basics. And you're never going to get too good to come back to this basis. This is like really the white belt hip escape fundamental part of acro.
And the first and most important thing that makes the practice a little bit nicer to your partner is to help each other up and down off the floor. So take a classic bro grip like arm wrestle grip and then support each other by leaning back with straight arms. So Stine is lighter than me, so she needs to lean back more than me. And then we look at each other and bend our knees and she helps me down to the floor.
I have pain in my knee today, so I'm going to support myself even more. And then they lay down flat on the ground. Make sure your feet are clean or relatively clean. And then place your feet parallel on your, I'm just going to say flyer and base instead of me and Stine.
So flyer is the one on top, base is the one on bottom. All right. I'm not going to say guard base is better. Okay, so I place my feet equally on her upper body as on her lower body.
My heels are on the thighs and my toes are in her belly. Don't put your heels in because that's going to hurt and don't turn your toes out. Try to keep them parallel. And the flyer is going to lean forward and notice what the flyer is doing here.
She is pushing her hips forward in like a Titanic back bend position rather than folding forward. It's very common that you fold forward and this makes it harder, more painful and much heavier for the base. So the flyer in this position as in most accurate position is tensing her body to make the balancing easier. Okay.
So I'm doing a few squats here. If your lower back lifts off the floor, no problem. I'm just trying to make her comfortable with giving her weight over to me. So she's giving control over to me.
If she's folding from the hips, it's a sure sign that she doesn't really trust me. So start small, start slow and if she's super scared, just grab the ankles. She can hold on to the ankles and just try to push hips and chest forward while looking forward. The deeper you can go, the easier the next step is going to be.
Another mistake you can do that when you're a beginner is standing too far away. So if I can't touch her toes, she's far away here, then this part is easy but actually getting up into the air later is going to be harder. So try to stand so close that you can at least touch her toenails here. Okay.
So this was calibration number one. Let's go for another calibration where she can put me a little bit to the test to see if I have control sideways. So she places her forearms in front of her belly and I place my feet on top of her forearms. And of course, depending on her proportions, her upper body versus her lower body, she's going to be forward heavy or backwards heavy.
But you will figure that out when you try a few times. I bend my knees and now she folds forward, placing all her weight into my feet and then I try to lift her up slightly off the ground and she spreads her legs to keep balance out to the side. But now when she starts moving around here, she's going to make it harder for me to keep the balance so she can try to kick from side to side. We call this one the shake weight, tribute to a funny commercial.
So she's shaking her body weight and I'm trying to keep her over my hips. So her center of gravity above my hips. I can even try to twist her sideways like this. And then place down.
This was actually quite intense for me because she came to give me a little tug in my heels to lengthen my lower back. This feels really good. This is also something nice you can do after you've fly for a while. The flyer gives the base a little bit of leaven.
Okay, another important calibration is the arms because that's probably the most common problem when you go up in the air is that the arms are a bit messed up. So the flyer keeps the fingers pointing forward and the base adjusts and turns the fingers out to the side. Then you connect your palms without gripping too hard. Just connect the palms and then she leans forward with the hips again.
Take a step back and then you try to push your body weight into, she pushes her body weight into mine without the arms collapsing. Try to keep the arms straight and lean weight into the arms. Two things that usually happen here is that the arms tend to go out to the side or the arms, even more common, the arms going forward. So we both have to use our lat a lot.
So everything is so much easier when you find this straight line from shoulder to shoulder through the wrists. Let's try to put this one to the test. The flyer leans forward and does a push up, keeping the elbows in. Nice, do a couple more.
So I'm just keeping my arms as still and straight as possible. I'm not compensating, I'm just trying to be still and even though we're a bit wobbly, we still have control. Let's try another variation. She keeps her arms straight, the base bends the arms and pushes up.
So I'm bending my arms but I'm not letting them flyer out to the side so we have to use the chest so much. Let's try every other one. You go one and I go one. Nice.
Perfect. It seems like we have quite good control of the situation. What's going to tend to happen is that you try to control the arms with the fingers. So you're gripping hard and trying to steer a wheel like this.
That's not going to work. Try to keep everything like in plank pose. So imagine you're just holding your hands on the ground and keeping still. And after you finish one round of reps, then you help each other up from the ground again and finish.
So try these three and see you in the next video.
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