HOW TO: Macaco (everything I wish I knew when I learned it)

Рет қаралды 6,468

Күн бұрын

Here's a guide through macaco with information that I wish I knew when I first started learning this move (in 2018). Ive tried to be transparent as possible.
If you like what you saw, then feel free to shout me a coffee... it helps keep up the motivation and inspiration to keep delivering this type of content for free: www.buymeacoffee.com/movement...
Timecode:
0:00 - Intro / How to use this video
1:48 - Handy pre-requisites for arching acrobatics
3:55 - Activation 1: Squat rocks
4:44 - Activation 2: Single arm scapular push
5:45 - Activation 3: Ipsilateral reverse bridge hovers
7:34 - THE MAGIC THREE!!!
8:09 - Step 1: Single arm dynamic hip lifts
9:07 - Step 2: Single arm dynamic tuck hops (maybe)
10:50 - Step 3: Single arm dynamic hip pops
11:28 - Step 4: Baby macaco single arm shoulder rotations
12:35 - Step 5: 90 degree macaco hop
13:50 - Step 6: Single arm macaco hop for distance
14:50 - Step 7: Cartwheel from hip bridge entry
16:35 - Step 8: Macaco - arm behind the ear!
18:49 - Common mistakes with "The Magic Three"
19:55 - How to generate more power
21:06 - Outro
22:00 - Variations to try
Thank you to the Arc for providing the studio space to film. This is also a community centre and food bank where I teach my classes, if you would like to donate to the food bank then follow this link: www.thearccentre.org/donate
Also shoutout to my sponsor, lululemon for all the fits that you see in my videos and the continued support. If you like some of the germs head over to me affiliate link to see what's about: glnk.io/r334/movementdecoded

Пікірлер: 21

@xuelang234 Ай бұрын

It's a lot more serious than stuff that says you should learn Macaco in five minutes. Macaco is a difficult move, claiming that it can be learned in 5 minutes will certainly cause many people anxiety and self-doubt. You are very responsible. Thank you

@petslater Ай бұрын

The best macaco tutorial I ever see

@seboye 29 күн бұрын

Wow! I usually don't comment, but this tutorial is so motivating and hopeful, especially for someone like me, a capoeirista of 5+ years who hasn't quite mastered this movement yet. Thank you immensely for this beautiful contribution.

@henriknillund9755 Ай бұрын

Very helpful! You are a fantastic teacher

@amarmeshal7730 9 ай бұрын

Man I just want to say you are incredible. I’ve been watching your stuff and it’s extremely valuable. Can’t wait to meet you in person - I will definitely be coming to London to attend your future workshops. The variations you just ‘threw in there’ were icing on the cake. Masterful. Keep doing the thing

@mikez3024 7 ай бұрын

so many details! I wish i know your channel earliy

@HybridGym Ай бұрын

Excellent presentation 🙏

@Zed.F 2 ай бұрын

Nice breakdown of the Macao. Much appreciated!

@michailtavonius3360 6 ай бұрын

Nice and comprehensive. What I noticed was helping me a lot as a visual cue was following the fingers of my swinging arm with my eyes. The body wants to follow the eyes, so this kind of tricked it into arching and going for the blind side without noticing that it is blind on the back. Might help or not, did help me.

@DavidFinley-ls1wr 3 ай бұрын

Excellent! Thank you

@roelestievenart 6 ай бұрын

thanks for this clear step-by-step explanation. helps out a lot. could you give some advise on the gaze and placement of first planted hand (more towards centerline, etc)? much appreciated. stay well!

@yvana1111 4 ай бұрын

beautiful

@chetbaker83 6 ай бұрын

@Movement Decoded From min. 5:59 to 6:02 the words are not understandable, there must be some problems with the mic. Could you please fix it writing the words on the screen?

@movementdecoded 6 ай бұрын

Sorry for that! I was just repeating and reinstating how important it is to have the shoulder over the wrist when engaging with take off. A part of the big 3

@Piragnagna 9 ай бұрын

Great video and explanation. Did you find that shoulder support strength and hip extension strength be a limiting factor ? In your experience do you need to work towards holding a one arm bridge with elevated feet to be able to do the full macaco. if the shoulder isn't used to be in that one arm arched support, could you drill it on the side? Also i have trouble generating enough hip power to get over the top. I don't know if it's because my shoulder strength is lacking or is it that i lack hip extension power. I can do a forward cartwheel but somehow macaco is eluding me !! I'm a taller and heavier guy (6'3 and 200 pounds) i just have to work harder at it.

@movementdecoded 9 ай бұрын

Okay so what fails a lot of people is that single arm strength. You can do Little Rock backs on it. Like 2 feet down and just shift back and forth making sure to get your shoulder over your wrist. It should feel like an intense shoulder work out. You’re a big guy but probs with big muscles to support so you just need to be confident in that shoulder strength and committing to the lean whilst coordinating the hip pop high. Just keep drilling the magic three in various progressions and it will start to click slowly I reckon! Thanks for the comment and questions!!!

@physicalempowerment 9 ай бұрын

Hey buddy, awesome video as always :) Just a question (or two); 1. Are your eyes following the reaching (swinging) arm or do you focus on something else (can't remember seeing it on the video, sorry if you've mentioned it already)? 2. How much of push do you actually produce from your feet? Is it more 'explosive' hip extension and less push through the feet? 3. Is the arm swinging (reaching) up and over or does it go more around (like in rotational bridge pattern)? Might get back into it so just trying to refine few details.Thanks! Sending love!

@movementdecoded 9 ай бұрын

Goood q’s! 1. My gaze isn’t spotting anything really. Some people like to Chuck their head back and open up the neck I like to keep the chin relatively tucked. Helps open the shoulders more on the invert transition. 2.big feet big hips!!! Until you can dial the sensitivity. It’s more hips trajectory over the shoulders.. when you’re comfy with this you can pretty much go from static feet but big drive of knees and hips 3. Arm behind the ear through the loooong reach I’m not doing a rotational element. The planted hand does a tiny intuitive swivel as you invert too.

@physicalempowerment 9 ай бұрын

@@movementdecoded Awesome! Thanks for these 🥰🙏