Technique
- From hands and knees, place the forearms and hands about shoulder width apart and spread the fingers.
- Gaze between the forearms or wrists.
- Lifting the hips, walk the feet in close, shifting weight into the forearms and keeping the upper back engaged and broad.
- Lift one leg up to shift the weight into the arms even more, then kick off the base leg gently.
- Keep extending straight up through the top leg as the second leg comes to meet it and balance.
Form tips
- Full extension of the shoulder and external rotation of the upper arm is required here, otherwise the straight spine and balance will be difficult.
- Avoid allowing the hands to slide toward each other and the elbows to slide away. Hug the elbows in and keep the weight over the forearms, pressing firmly to lift the shoulders away from the ears.
- Some who are close to full extension in the shoulders can still balance if they allow a little bit of extension in the back, but this should be avoided if possible, keeping the ribcage drawn in and the tailbone reaching actively toward the heels above.
Muscles
Strength
Primary
- Triceps
- Back
- Serratus anterior
- Shoulders
Secondary
- Forearms
Flexibility
Secondary
- Chest
- Back
Individual muscles
Individual muscles
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Lower trapezius
- Serratus anterior
- Posterior deltoid
Equipment
Appears in
Flexibility
Balance
Other disciplines
Joint movements
Regressions
Dolphin rock
Novice
Wall forearm stand
Novice
View Similar Exercises
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Curved handstand
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