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Technique

  1. Start in a relaxed table top (or crab walk) position.
  2. Pivot on the left foot and the right hand, driving the right leg under your body.
  3. After rotating to face the ground, place your left hand back on the ground, while driving your right leg up.
  4. Continue the large circular motion of your right leg all the way over and pivot on your left arm and left leg (both straight).
  5. Land your right foot smoothly on the ground.
  6. Return to the starting position and repeat on the other side.

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Form tips

  • Practice this movement until it feels right. The whole movement should be one smooth motion.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest

Secondary

  • Shoulders
  • Rotator cuff
  • Biceps
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Anterior deltoid
  • Infraspinatus
  • Teres minor
  • Posterior deltoid

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
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w01d

Levitating side kick through

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.