Welcome to Catechism, in this instance, a rope class. These skills also apply to silks.
Develop stronger, more adaptable shoulders by improving scapular mechanics, overhead mobility, and dynamic stability. This class emphasizes scapular wrap, elastic shoulder function, and efficient overhead positioning to improve aerial performance while reducing unnecessary strain.
Duration: 60 minutes
Skill level: Intermediate-Advanced
This week we worked on:
1. Deadlift to meathook
2. Hip key (bent arm)
3. Cartwheel (frontal plane) inversion
4. Bell beat to hip key pathway
5. Toes to rope conditioning
Develop stronger, more adaptable shoulders by improving scapular mechanics, overhead mobility, and dynamic stability. This class emphasizes scapular wrap, elastic shoulder function, and efficient overhead positioning to improve aerial performance while reducing unnecessary strain.
Focus Areas
- Scapular wrap and posterior tilt
- Shoulder external rotation
- Overhead mobility
- Lat mobility and eccentric strength
- Pec and shoulder release
- Thoracic mobility
- Dynamic scapular control
- Rope-assisted shoulder conditioning
- Straight-arm shoulder strength
- Elastic recoil for dynamic movement
- Overhead pulling mechanics
- Hip key pushing mechanics
- Whole-body coordination