Forearm Plank Posterior Pelvic Tilt

The Forearm Plank Posterior Pelvic Tilt is a drill that teaches athletes how to articulate the muscles through their core to hold a proper handstand body line. You will engage your transverse abdominis as well as your glutes and shoulder girdle in order to strengthen your handstand.

• Type Of Exercise: Skill
• Muscles: Abdominals
• Difficulty: Moderate
• Equipment: Body Only

Forearm Plank Posterior Pelvic Tilt

1. Begin in a forearm plank, with your shoulders stacked above your elbows.
2. Spread your shoulder blades apart (protract) and achieve a posterior pelvic tilt (PPT) by squeezing your abs and glutes.
3. Engage your core, squeeze your glutes, and straighten your knees until your quads engage.
4. Hold these contractions and try to feel your tail tuck under and your lower back flatten.
5. This is a posterior pelvic tilt (PPT).
6. Now relax, sticking your butt up in the air while arching your lower back.
7. This arched position is an anterior pelvic tilt (APT).
8. Alternate between these two positions, APT and PPT, for reps to improve pelvic control for handstands and other bodyweight exercises.
9. Work to keep the rest of your body still as you switch back and forth.

• Exercise: Chinese Handstand
• Type of Exercise: Skill
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Moderate
• Equipment: Pull-Up Bar

• Exercise: Partial Wall Handstand Rep
• Type of Exercise: Skill
• Muscles: Shoulders, Trapezius, Middle Back, Abdominals
• Difficulty: Moderate
• Equipment: Body Only