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
- Begin in a forearm plank, with your shoulders stacked above your elbows.
- Spread your shoulder blades apart (protract) and achieve a posterior pelvic tilt (PPT) by squeezing your abs and glutes.
- Engage your core, squeeze your glutes, and straighten your knees until your quads engage.
- Hold these contractions and try to feel your tail tuck under and your lower back flatten.
- This is a posterior pelvic tilt (PPT).
- Now relax, sticking your butt up in the air while arching your lower back.
- This arched position is an anterior pelvic tilt (APT).
- Alternate between these two positions, APT and PPT, for reps to improve pelvic control for handstands and other bodyweight exercises.
- 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
