Exercise 6.20 Front support suspended
Exercise 6.21 Front support rock
STABILITY SKILLS
(a) Forward
The upright front support is an essential exercise that will help maintain stability during exercises that require holding the body in an upright position with the legs suspended (e.g. rings, bar, wall, etc.). Dynamic control of this support can be found in advanced bodyweight exercises such as dips, muscle-ups and acrobatic movements such as vaults and flares. The exercise should preferably be performed using parallel bars or a dip machine, although the inside corner of a kitchen worktop or two sturdy stools may also be used. Basic movement • Lift yourself up onto the parallel bars and lock the arms out, as you support the body • Engage the abdominals, glutes and quads, and assume a rigid, hollow shape
(b) Backward
• From the support position, gently rock forwards and backwards while maintaining a hollow shape and tight body • The movement should be visualised as the torso rotating around a stable shoulder joint; focus on shape control rather than range of motion
Progressions: see exercises 6.21, 6.22 and 6.23
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