Name: Playbook - Women’s Calisthenics - Back Hip Circle
Uploaded: 2022-06-25T04:49:25.314Z
Duration: 15 min
Description: Back Hip Circle

The cast is a fundamental skill that generates power for various dynamic skills. 

Start in a front support with arms locked and toes slightly in front of you. Bring your toes forward by hinging at the hips. 

Then drive your toes behind you as you begin to push down through your shoulders while keeping your chest in front of the bar.

Engage your glutes and maintain a hollow body position as you approach the top of the highest point of your cast. 

As your hips begin to return to the bar, keep your chest in front and allow yourself to return back to front support.

Once you are comfortable with this movement, challenge yourself to have higher casts.

Cast to 45 degrees

Begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists about 45 degrees and protract your shoulder blades by pulling them down. Then begin to lean forward until your shoulders are forward over your hands. 

Tip: Keep your butt down
Modification: Do the same lean on your knees in a modified push-up position.

Planche Leans

Start in a front support position on top of the bar with your shoulders stacked on top of your grip. Begin leaning backwards and raising your legs up as you fall back. Slide the bar down your leg until your feet are in the ground. Complete the motion as slow and controlled as you can.

Kip negatives / lean backs

Rocking chest raises

Start swinging your legs to and fro in a way that it generates momentum, this is known as a cast. Once you’ve got enough momentum, push your body while swinging your legs into the air behind the bar. Now you need to create a push-up posture, keeping your body parallel with the ground in a position similar to the pike. During this step you should feel like you are leaning your body back.

Now while leaning back with the shoulders, start swinging under the bar. You will need to have enough momentum and force to swing the body underneath and then over the bar. The sensation of swinging backwards this way is strange at first but if you’ve practised lots of the see-saw and casting drills below it will feel more natural. Keep your head straight and neutral throughout. Finally, you have to push against the bar and return to your starting, vertical position.

Back Hip Circle

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