Let’s play a game! A little quiz-zy game.

Is the most popular arm position for students in aerial silks class:

• A) Straight arm hang
• B) Fully bent arm hang
• C) That panicked half pull-up position that looks like a cat trying to avoid the water bottle as she climbs the curtains

If you answered C, congratulations! You’re correct – the half pull up position (the “gargoyle”) is beloved of students around the globe. The problem? It’s killing your stamina (and your grip, shoulders, and elbows). Is there a better way? YES. Yes there is.

Yay Positions

Broadly speaking, there are two hanging positions that are vastly preferable to the Gargoyle: the straight arm hang and arms fully bent (the “backpack”). The former is pretty self-explanatory: arms are lengthened, shoulders engaged but not forcefully pulled down, ribs and hips connected. The latter isn’t crazy complicated either – hands are in line with the meaty part of the shoulder, elbows are glued to your waist, ribs and hips are connected.

So, if these two positions will save our stamina, WHY do we go for the Gargoyle? Because our bodies LOVE to cheat, and it takes time to build the strength needed to hold ourselves reliably off the ground without flailing like an angry badger. It’s OK! For now, just be aware of when you’re defaulting to a position more suited to perching on Notre Dame than wrapping a foot lock.

Troubleshooting

Backpack Hang

• If you’re rounding your upper back, do not pass go, do not collect $200. Return to the start, move your hands towards the outside of your shoulder, point your nipples straight ahead, and try again.
• If you’re arching your back, think about connecting your ribs and your hips, or tucking your ribs into your pants (my favorite).
• If you start strong and then find yourself melting, you’re in excellent company. Think about pulling your elbows towards your waist, and know that if you consistently train the position, it will come.

Straight

• If your grip feels like spaghetti, have your coach check your shoulder position. You can also try this: imagine your armpit is a dog or horse ear that swivels towards sound (I know it’s weird, just go with it). Is your armpit swivelled towards the front? Start there. You can also try a bit of glamor glue if you’re into it to bolster your grip.
• Take a little video. Are you still pulling with your bicep (bending your arm)? Give yourself a little spanking (wink), and remember that old habits die hard.

Arm positioning can be tricky (everyone’s body is different), and our understanding of it is being reshaped all the time thanks to more resources geared specifically towards aerial arts. Not sure if your positioning is le poo? Check in with a knowledgeable coach and have it evaluated, and remember that Notre Dame wasn’t built in a day. Save the gargoyles for Paris, and I’ll see you in the air! Love and pull-ups, Laura