heidalicious started this discussion ·
Hi everyone, I'm having trouble getting the reverse superman(or superwoman some people say... face up) I don't know how low my bottom hand should be underneath me. I feel like I'm just going to crash down if I let go of my top hand. I can't upload videos because I do my Internet through my phone... Hope this makes sense! Thanks :)
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I think maybe your trying to do an Advanced plank? Do you have Veenas lessons? Check it out there........
Also, if you comfortable with the Cross Knee Release and/or cross ankle release, I just went for the advance plank move. If I couldn't hold myself, then I would fall back into a CKR. So that is what helped me.
That bottom hand should be pretty low to ensure good leverage. It's much harder to balance with the lower hand too close to your body. I recommend you try balancing your body in a very low plank with one hand on the ground to help get used to not having a top hand holding the pole. Then try the trick with your bottom hand about a foot and a half away from the body (this distance is an individual thing, not an exact measurement). Arch the back slightly and push your ankles towards the floor. Put some cushions underneath you so you can fall back on them if need be, and to ease your mind about letting of that top hand a little bit. Good luck! :)
The one thing that kept me from getting my balance on this move was not having the pole way up in my cooch. I have long legs and without having the pole right up in there I was unable to get my upper/lower balance.
Your hand has to go so low that most people feel it's too low...until you let go and push your hips up and ankles toward the floor as Englann mentioned. It will fee wrong until you lock into position. Two other mistakes I've seen is new students trying to do this with the lower hand positioned with the thumb up...it should be down. Also the lower hand should be the SAME side as whichever leg you have locked underneath. If your left leg is lower then your left hand should be braced underneath you.
Wow you guys are great! Thank you for all the tips... They make perfect sense :) I will give it a go!
RoseMay ·
I too have trouble with this move. Reading this thread I thought that it might be easier to try it coming out of a CKR or CAR? I know that my bottom hand is too high to balance, but I just can't go any further down with that hand with my hand on top still holding on to the pole. Does it make sense to try to get into it from the CKR or CAR? Is it even an advanced plank with legs in CKR position?
Don't go INTO the advanced plank from CKR or CAR, this is your "back up move". If you are trying the plank and start to fall back, then go into the CAR. Thats how I figured it out. I had a strong CAR so I knew worst case senario is I would just fall into that move if I couldn't hold the plank. Post a video!
Charley ·
Actually you can get into it from CAR or CKR and I typically teach it this way first because then you can control how far into you want to get, your hips are already up, you also have the opportunity to learn just how low that bottom hand needs to be. I was inspired to do it this way after seeing Karol do a CAR to advanced plank and thought it was beautiful, I experimented with it and found it was much easier if you have a bendy enough back - you don't need to be hugely back flexible to do it but it takes some and I have found there are people who can't do it this way. But what I like about this method of vetting the move is that you don't have to totally plank out, you can safely get a good feel for the move without worrying about dropping back to fast and falling. The other reason I like going into it from a CAR is because I can CAR, advanced plank, slide out into a brass monkey or straight edge and I think that's a pretty combo. CKR - feels pretty dicey to me, I can do it but I don't feel as secure in my leg grip...I don't recommend it unless you have really strong legs, I am not leg strong so while I teach this one I don't do it often.
So what ur saying is work ur way UP the pole....from vertical to horizontal? Interesting, and what a good workout for the abs!
I'd be concerned about counting on the CAR as your escape from a plank because if you aren't getting the plank it's likely because your legs aren't positioned correctly so then you'll not be able to hold the CAR either and falling from the CAR is pretty dangerous since you're going head first.
CAR as an escape worked for me. And when I couldnt get my plank, I would lower into that. However I made sure my car was strong. I wouldn't suggest it if someone didn't have a strong car.
RoseMay ·
Thanks for your tips ladies 🥂 How does this attempt look like?: https://www.studioveena.com/photos/view_photo/4f0857ef-f644-48a5-a464-37cb0ac37250 First time I could release that top hand :-) I didn't do a full CAR before, as I didn't want to go that high on the pole. It was some kinda half CAR. I think my legs need to be a bit lower, to make it prettier?
I think that looks GREAT!!!!! Good for you!
Fianna ·
your reverse plank looks great!!! it will be more secure and looks better if you thinking to point your feet to the ground :)
RoseMay ·
Thanks, I had actually given up on this move, so happy I kinda got it 🥂 I will try to point the feet to the ground next time :-)
After reading the replies from this thread I tried it again and got it first try. The big one was that I wasn't using the Proper hand to support myself. I had my left leg as the one that was locked underneath but was supporting myself with my right arm. I switched up my arm and it was a piece of cake!!! Thank you so much! I'll post a thread if I can figure out how to with my iPhone :)
