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Best ask a Circus acrobat, Chinese or Cirque du Soleil.
:D
You need to start by trying it with your arms locked around the pole to get the core strength. Also, work on your grip strength and get someone to help you into the position and support your weight at the ankles. Then have your partner slowly reduce the amount of support for short periods, then extend the periods. It's one of those things that you can only really train to do by doing it.
Also, remember to train both ways (left and right hand at the bottom) so you don't develop all out of whack.
Tip:
Buy a swing ball.
The basis of this exercise is front lever work.But bascilly gymnastics training will fit the bill.BTW its not as hard as it looks.Its a matter of balancing the pull of the upper arm with the push of lower then tension (lever training)out to toes.
Check this out
http://www.powerathletesmag.com/pages/stunts.htm
I think you all know this one,and I won't even bother mentioning Paralettes:D
http://www.dragondoor.com/cgi-bin/ar...&articleid=229
http://www.powerathletesmag.com/pages/frontlever.htm
But as S said a support partner is best when working it,but working rings and front lever would be good conditioning.Rafter PU is way harder;)
Iron:
I dont know the exact amount of time for anyone to attain a skill? It all depends as you know all your current level and time willing to train to attain this skill. I have seen this movement before and when I was a child (9 years old?). I remember I could do this movement and performed it inside the subway (metro) train while my friends shown off their breaking skills. I was a skinny 40 pounder asian child who worn puma, wind breakers, a gold chain,
and was into break dancing. LOL. Thanks for the picture. Brought back some good memories of breaking and kung fu movies on 42nd St.
The movement requires a good measure of push/pull power. One arm is pushing and the other arm is pressing. The rest of the movement requires isometric tension is the core area.
1. I would recommend that you study training methodology of gymnastic.
2. Saxon Press to develop pressing power of single arm isometric hand stand
3. Single arm chins/ pull ups to develop that pulling strength
4. Reverse Hyperextension isometric holds.
5. Dragon Flags isometric holds.
6. Using the stability ball, doing side oblique holds.
I hope this helps. If you attain this skill, send me a pic.
I asked this same question over on dragondoor and someone posted that same first lin.Quote:
Originally posted by Ka
The basis of this exercise is front lever work.But bascilly gymnastics training will fit the bill.BTW its not as hard as it looks.Its a matter of balancing the pull of the upper arm with the push of lower then tension (lever training)out to toes.
Check this out
http://www.powerathletesmag.com/pages/stunts.htm
I think you all know this one,and I won't even bother mentioning Paralettes:D
http://www.dragondoor.com/cgi-bin/ar...&articleid=229
http://www.powerathletesmag.com/pages/frontlever.htm
But as S said a support partner is best when working it,but working rings and front lever would be good conditioning.Rafter PU is way harder;)
I have some paralettes :) I can also do dragon flags, or at least I could last time I tried them.
Good advice up there about training both sides so you don't get imbalanced.
Some terminology issues here. What are:
swing balls
Rafter PU
Dragon Flags
Saxon Press
:confused:
(I may well know them all by other names...)
Cheers
Rafter Pull Up (Pinch Chin in lever position)
http://www.dragondoor.com/cgi-bin/ar...&articleid=137
Saxon Side Press (all good excerises Saxon half way down)
http://www.t-mag.com/articles/205abs.html
Dragon Flag (do them slow and controled that the whole idea)
http://www.powerathletesmag.com/pages/aussieabs.htm
High risk of injury if done stupidly!
I would recommend Body tighteners,Ice cream makers and Hollow Arch instead.
http://www.american-gymnast.com/tt/s...midsection.htm
No idea about Swing balls???
Dayum!Quote:
Originally posted by Ka
Rafter Pull Up (Pinch Chin in lever position)
http://www.dragondoor.com/cgi-bin/ar...&articleid=137
Ah, OK - never knew this as a "saxon" before.Quote:
Right. I do these, but never knew they were called Dragon Flags. How is it like a dragon or a flag?! ;)Quote:
Dragon Flag (do them slow and controled that the whole idea)
http://www.powerathletesmag.com/pages/aussieabs.htm
High risk of injury if done stupidly!
Yeah, but they don't look so cool... ;)Quote:
I would recommend Body tighteners,Ice cream makers and Hollow Arch instead.
http://www.american-gymnast.com/tt/s...midsection.htm
Cool. Anyone?Quote:
No idea about Swing balls???
Thanks for the heads up, Ka.
The Dragon Flag was an exercise that Bruce Lee invented I believe and it does look cool to me. I remember people saw Rocky do this exercise when he fought the Russian and I remembering telling my friends that was a Bruce Lee's movement which they didnt believe me at the time. Thr Evil Russian Sport Master Pavel nicked it as Dragon Flag in one of his books because it was performed by the Little Dragon and it does looks like a flag.
The Swing Ball is a medicine ball with a rope attached to it which you can do different angle wood chops. It is a tool for the core and Paul Chek has a whole video series on this tool.
Wood chops?
Serpent:
Functional Strength coach Carlos Santana from www.performbetter.com used "wood chops" to describe the motion of holding the stability ball or swing ball in his lectures that I heard in NYC ECA convention.
Do do you know the motion of chopping wood? The common image is swinging the axe over head and down center and this is one movement that can be done and others movements are side to side swings back against the wall and the ball is banging against the walls. The other is the diagonal swings or wood chops. I hope this clears up the confusion.
Cool. Thanks for that.