Instructions
Preparation
- Stand between parallel bars. Squat down and grasp parallel
bars from above. Kick legs up inverting and balancing body upside
down. Legs can be keep bent or straight, positioned vertically.
Execution
- Raise body up a high as possible by pulling shoulders toward
ears. Lower body to original position and repeat.
Comments
- Falling from an inverted position or hitting head on structural
bar when flipping body may result in very serious injury. Adequate
clearance must be allowed for head to clear any obstruction during
both inversion and dismount. Exercise can also be performed on
gymnastic rings. A safer position would be hanging centemeters
above well padded flooring. Since this movement becomes more
difficult as full shoulder elevation is achieved, height criteria
for shoulder elevation may be needed. For example, raising shoulders
until slope of shoulders become horizontal may be considered
adequate depending upon individual body structure and range of
motion with lighter weight. Also see ROM
Criteria.
Easier
- There are very few practical ways to make this exercise easier
except placing lower legs on higher bar above.
Harder
- For greater resistance, have partner, standing off to side,
hold weight on rear end. Only strongest will be able to perform
full rep(s) with exercise partner sitting on back of thighs seated
in opposite direction.
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Classification
Muscles
Target
Synergists
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