Oh heeeeeeey, crossback straddle…
If your crossback has packed up and climbed aboard the Struggle Bus or the No Train, you betta go catch it! Today’s post is all about your hand position and why it matters when you’re trying to go tush over head.
Cool! Should My Arms be Straight?
No. No they should not. Try this the next time you want to push a door open (and video it and send it to me):
Extend your arms above your head. Now, try to push the door open. How did that work out for you?
I KNOW.
Our pushing muscles work best with our hands much lower. The higher you reach, the less efficient they are.
Got It! So… Super Bent Arms, Then?
No again! When hands are too low in this set up (close to shoulders), you cramp your own style by not giving yourself enough room to push back and – again – those muscles will be at a mechanical disadvantage.
BUT, there’s a middle ground!
Antler Height
Ok. Humor me. Imagine that you are all prepped and ready in your cross-back wrap, and you’ve suddenly grown a spectacular rack (of antlers). Make jazz hands, put your thumbs on your temples or just above, and grab the poles of the fabric. This is antler height, the perfect spot to lift and push your way upside-down with a lot less grunting and swearing.
Why does it work? Antler height hand placement gives us enough room for a little pull-up before we begin to lever back, which simultaneously eases some of the tension of the wrap (ooh, and it does get tight, doesn’t it?!), and begins to engage your pushing muscles. From there, this hand height becomes the “Goldilocks” of positions: not too high, not too low.
(Now remember – this is for crossback straddles only, not regular in-air inversions. They’re similar, but the technique is different.)
Give it a try – see if it makes a difference! Sometimes little adjustments are all we need. Love and pull-ups, Laura
PS – are you struggling with push strength? Here are some good basic strength exercises to start with. This site is obviously not geared towards aerialists, but the exercises (especially chest flies as described here) are useful!