The 4 key movements: Freestyle Connection
Words: James Shaw - taken from Issue 1
There are 4 movements which are the basis of everything we do in terms of pushing and pulling. In FREESTYLE CONNECTION the book, Carl Paoli explores the 4 key movements of Burpee, Muscle Up, Hand Stand Push Up and Pistol Squat. Whilst the moves in their most complex require a developed level of skill and conditioning, the essence of each move is required for life. As simple as getting out of a chair is either a squat or a muscle up.
Push Up + Squat + Stand + Jump
A complete all round conditioning movement, aka "The Up Down". Refined through practice and mobility.
STEP 1: Start by standing tall. Feet apart and facing forward
STEP 2: Neutral neck and hands flat.
STEP 3: Jump feet back into plank position, keeping the shoulders over the hands.
STEP 4: Core engaged lower down with elbows over the hands. Chest touches the ground.
STEP 5: Belly and butt tight, lift chest up by pushing away from the ground.
STEP 6: Snap the hips UP, and jump the feet in.
STEP 7: Use the snap of the hips and jump of the feet to rotate body into a partial squat. Keep chest up and feet flat.
STEP 8: JUMP!
POSITION + MOVEMENT + PURPOSE
THE MUSCLE UP
Includes pushing and pulling for upper and lower body. Change of orientation in space. Full global inflection and extension
STEP 1: Looking straight ahead, hands turn out and elbows lock out. Body in global extension.
STEP 2: Keep looking straight ahead, feet and toes swing forward, body is in global inflection.
STEP 3: With eyes above the rings and feet below hips "kip" up allowing elbows to have a slight bend.
STEP 4: Now the explosive sit up, knees bend and heels drive to the butt whilst the hands push down.
STEP 5: Maintain stillness in the upper body while lower body initiates a skipping motion for the dip. Knees and heels pull up, hip flexes, elbows up.
STEP 6: Snap the hips UP and jump the feet in.
STEP 7: With elbow above the hand and a vertical forearm, catch the tuck position keeping the neck neutral and heels up
STEP 8:Looking straight ahead, lock the elbows out and turn hands out. Belly tights, legs straight and toes pointed.
CONTROL + STRENGTH + STILLNESS
The ultimate progression of the push up. Encourages the body to work together to create shape and balance.
STEP 1: Start strong, arms straight, hands flat, legs straight and feet together.
STEP 2: Start the descent. Keep hips over your hands while keeping the forearms vertical
STEP 3: Hit the headstand in "The Tripod" (hands and head) with elbows above the hands.
STEP 4: Bring the knees towards the floor, with elbows above hands maintaining "The Tripod".
STEP 5: Lift legs back to original position, keeping belly tight and toes pointed.
STEP 6: Now, using the momentum shift of your weight over your hands to push up initiate the push up
STEP 7: Finish the way you started. Strong and straight.
BALANCE + MOBILITY + STRENGTH
A fundamental movement pattern for life, developing hip mechanics and hip drive for movement and motion.
STEP 1: Shift your centre of mass over your chosen foot. Lift the other leg up and slightly to the side.
STEP 2: Slightly rotate your upper body towards base leg. Push hips back and down, lifting the raised leg to keep it off the ground
STEP 3: Eyes forward and chest up. Maintain chosen foot on the ground, finish low with hips below the squatting leg.
STEP 4: Continue to keep your chest up and rotate body towards your squatting leg. To stand up, push your hips back and up.