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Technique

  1. Base lies supine with arms and legs extended vertically.
  2. Flyer places shoulders on base’s hands and grips the base’s ankles.
  3. Base supports the flyer’s hips with their feet.
  4. Flyer kicks up into a vertical shoulder stand, balancing on the base’s hands and feet.

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Form tips

  • Flyer: maintain a tight Core and Hollow body to stabilize the inverted position.
  • Base: keep arms and legs locked to provide a solid, vertical foundation.
Risks
  • Risk of falling if the base loses stability or the flyer lacks core tension.

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Muscles

Strength

Secondary

  • Serratus anterior
  • Chest
  • Serratus anterior

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Equipment

Exercise Partner
Exercise Partner

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Appears in

Strength
Other disciplines

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Progressions

e0nd

Partner shoulder stand

Advanced

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Regressions

e0mr

Supported shoulder stand

Intermediate
e0ne

Partner reverse shoulder stand

Advanced
e0n7

Bow on hand

Intermediate
e0ms

Supported straddle shoulder stand

Intermediate
e0ld

Jedi crawl

Novice
e0mz

Back bird on hand

Intermediate
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