💫 You’re in for a treat! This week’s tip is brought to you by the ahhhmmazing former Cirque du Soleil aerialist & acrobat @stustraps!
The Flag is an elite bodyweight skill that can be performed in a static or spinning sequence. The full skill is definitely for the advanced level aerialist, however, Stuart offers some great floor bound & hanging conditioning exercises using his @aerialfitnessbodies straps to make it accessible for a variety of levels.
FLAG BREAKDOWN & CUES:
Set into ‘Fly Hang’ position -
comfortable & engaged mid way height between a scapula elevation & depression.
- Place free arm by the ear for balance & control
- Pull & block down against strap, internally rotate the shoulder & rotate thumb towards the body (forearm pronation)
- Leg lift right foot to right hand rotating the hips through an inverted pike to the flag position (both sides)
- Drive top leg & free arm back & away from each other (lengthen throughout body - fingers to toes)
-Maintain the hip rotation through core control & engagement
-Straddle legs away from each other to create a lighter flag feeling
-Drive free arm up & back to maintain upper body rotation
Focus on short controlled breaths
* Exit = Pike hips back & rotate wrist (supinate) & shoulder (external rotation) to eccentrically (controlled) lower back down to fly hang position
= Keep free arm by the head to distribute the weight & counter balance the body
- Repeat on opposite side
MOVEMENT PATTERNS:
- Strap arm = Shoulder internal rotation, forearm pronation & scapular protraction
Strap shoulder protracted
Free arm = Internal rotation & drive away to rotate upper body
- Top leg = External rotation
Flag head position options:
1. Look at bottom shoulder
2. Look at free arm (helps rotate upper body)
* Cue order = Rotate Wrist - Bottom Hip - Free Arm
COMMON MISTAKES (video 3):
🚫Hips rotating away from forearm
🚫Late wrist rotation (pronation)
🚫Top leg pikes
🚫Free arm falls forward
🚫Stopping the hip rotation
🚫Strap arm bends too far up the back (Kalashnikov)
🚫Looking into space (focus on free arm or bottom shoulder)
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