Okay, this is just a very quick video that
I'd like to do for you.
It's a forward roll, but I want to show how
a forward roll will help us in working with
the bent arm stand.
You might not have thought about the relationship
between the two, but once you get your forward roll down,
it's a very good way to train the bent arm stand,
but also work on some strength in order to get
push up to handstand and other things like that
that translate well into the forward roll.
So, I'm just going to go ahead and get right into it.
First of all, I'm just going to do a forward roll.
Then I'm going to go back and I'm going to show you
the relationship between the forward roll and the bent arm stand.
So for a forward roll, right here, our hands are down,
I tuck my head, and I roll forward.
And I'm just going to go into a squat and that's it.
Now, I'm going to exaggerate this movement and
actually stall. And so a stall is, what it is,
it's where we pause somewhere in the movement and
hold that movement before we transition into the next movement.
So, here's my starting position. As I place my hands on the ground,
I make sure that my elbows are in. Now from here,
I'm going to lean forward as far as possible, tuck my chin,
and then let myself fall over. Very similar to the bent arm stand.
And so by thinking of this as a forward roll,
but stalling, it's going to help us get over
some of the fear factor of, one, the bent arm stand.
Thinking that we won't be able to control it if
we get too high. And also help us build the strength
needed to help us get better with the bent arm stand.
I'm going to show you this one more time. It's really easy.
Easy meaning that you can control it at your own level,
because all you have to do is tuck your head and roll out.
So it allows you to go deeper into this bent arm stand.
As you fall forward, you can practice bringing
your feet up off the ground.
And if you think you're going to lose it,
all you have to do is tuck your head and roll out.
So here, and I roll forward.
Just something to play with. Remember: tighter is lighter.
So, keep those elbows in. Bring your butt up as high as you can.
If this is your butt, bring your but up as high as you can.
And then at the last moment, hold it, hold it, hold it,
as long as you can, and only at the last minute roll out.
Have fun playing around with that.
So Matthew is here with me today and we're going to
go over this transition. We're going to go over the forward roll,
we're going to take the forward roll and see how it
translates into our bent arm stand work.
So at the very beginning what I want to do is have
Matthew just check out his forward roll,
so he's going to start from a squat position.
And all he's going to do is just a regular forward roll,
making sure to tuck his chin, and trying to place instead of his head,
his neck, the back of his neck on the mat as he rolls over.
So, go ahead and do a forward roll for us. Okay.
He's got a good jump when he's going his forward roll.
That's really good. So come on back here.
This time when he's going to perform the forward roll,
I'm going to have him stall.
So he's going to place both of his hands on the mat.
He's going to bring his head down,
and he's going to stare right between his hands in the beginning.
He's going to keep this position and
he's going to let his elbows come back as
he brings his butt up as high as he can into the air.
So come forward. Now you're going to bring it here, okay?
So what we're going here is trying to hold this as long as we can.
We're going to bend our arms since we're working on
the bent arm stand. Good, there you go.
Now, holding this position and keeping your shoulders where they are,
bring your butt up into the air as high as you can.
Keep going, keep going, keep going forward.
Keep going forward. And then he just naturally falls forward.
So, by doing this and working at your own pace...
I'm going to have you do this one more time...
but by doing this and working at your own pace,
and understanding that all you need to do is roll out,
you will be safe and start working deeper and
trying to hold that bent arm stand longer.
So, one more time, let's do this. This time,
what I'm going to have Matthew do is,
as he raises his butt up,
he's going to pick one leg up off of the ground.
He's not going to extend the leg at all.
He's going to keep that leg tucked, however,
he's going to have the weight on just one leg,
and try to move forward as much as possible
while holding himself in this bent arm stand with one leg.
Didn't know that was coming, did you? That's fine,
I'll talk you through it.
So all you've got to do is bring your head down, right here.
Keep your arms bent. Little bit more, little bit more, nice.
And this time you're going to bring your butt up a little bit higher.
Okay, keep your legs bent. Now, bring one leg up off the ground.
Just keep it right there, right like that.
Tuck your head, just a little bit.
Bring your butt up just a little bit higher.
Keep pushing. Keep pushing yourself forward.
Keep pushing. Nice. Okay. And you naturally roll over.
This is a very safe way to practice the bent arm stand,
but also a great way to practice it because
you can work on gradually, not bending your elbows more,
but actually pushing away from the ground and getting better
with your bent arm stand. Thanks for helping Matt.
Give that a try.
And so remember that if you bring your hands further away,
it's going to get you more space to bend your elbows so
that you can ease more in. Good, there you go.
And as you come forward, that's great.
Try and hold this and just bring one leg up off the ground.
Keep this tucked in. Good. There you go.
Now, push away from the floor with this leg. Yeah.
So you put your head on the ground.
When you feel yourself going over, always tuck.
So that way... [laughing]
Yeah, that's why this is very good movement to use to
train the bent arm stand. It's safe.
You're not using the parallettes where you can't roll out.
So when you're here, try and hold it.
You're going to bring one leg up. Keep it close.
When you feel yourself falling over, let yourself fall over.
Bend your arms, bend your arms, bend your arms.
That's it. That's it. That's it. That's it.
Now tuck your head. Yeah, right. That's it. Good job.