Name: Playbook - Jess St John - Cherry Drop
Uploaded: 2023-12-13T15:49:49.563Z
Duration: 45 min
Description: Cherry Drop

Learn the cherry drop dismount step by step!

Pre-requisite: 30 crunches (make sure your core is strong enough to pull your hands back up to the bar after the hang)

Recommended: practice with big squishy mats under the bar or over a foam pit. A lower bar in which you can reach the ground is also a good option when learning

- Start with your hands on the bar shoulder width apart and kick your feet up to the bar
- Lace your legs between your arms and hook the back of your leg over the bar
- The bar should sit right under the back of your knee
- Slowly release one arm and bring it back up, then do the same on the other side
- With both hands on the bar, slowly release your hands, one finger at a time, keeping the core engaged
- Slowly roll out of the crunch, pulling the heels down to keep your legs in position
- Hang upside down and crunch to bring your hands back to the bar


Note: when learning this skill it is very common for your hamstrings to cramp up. To build hamstring strength, try Nordic hamstring curls

Knee Hang

- Set up a bar very low to the ground (padding will come in handy)
- Place a pad or mat for your knees slightly in front of it 
- Flex your feet so your heel is just under the bar
- Lower yourself to the floor as slowly as possible
- Squeeze the legs and glutes to pull yourself upward using your arms to assist (this is not a push up, arms are only to help as little as possible)
- Repeat

Nordic Hamstring Curls

When you are comfortable hanging from your knees without any leg cramps, start swinging
- Extend your arms and use your hands to initiate the swing 
- Imagine you’re a mermaid swimming up and down through the ocean and use that momentum to gradually get higher and higher with each swing
- You will start to slightly crunch in one direction and arch in the opposite
- Always watch your hands and let them lead the swing. If you drop your head or chest before your hands, it will throw off the momentum

Mermaid Swings

After getting comfortable with mermaid swings, place a box a few feet in front of the bar. This might take some trial and error to set up depending on your height and the height of the box. A mat is recommended under the bar 

- Do a few mermaid swings and tap the box with your hands 
- On the last one, place your hands on the box
- Pause and squeeze the core (pull your ribs toward your hips)
- Look at the ground and think of doing a reverse crunch to pull your feet to the floor
- See your feet land

Paused Box Assisted Release

Same as the paused box assisted released but without stopping
- See your hands touch the box and immediately pull your legs down so your feet land on the floor (think of a reverse crunch motion)

A mat under the bar is recommended

Box Assisted Release

The same as the box assisted release, but with more height so you don’t touch the box until you land
- Use more arm swing to get your chest higher
- Instead if looking for the box, look past it for the wall
- Imagine someone is standing in front of the box and you want to give them a high five before you land - this will help get your chest up longer 
- When you see the wall, drop your legs the same way as before (think reverse crunch) 
- Use the box upon landing to stabilize yourself

A mat under the bar is recommended

Box Assisted Landing

Practice without using the box, while it is still there so that you get comfortable with the landing and can use it if you need as a safety net.

A mat under the bar is recommended

For good measure…

When you feel comfortable no longer using the box, remove it completely. A mat under the bar is recommended.

Practice gaining momentum from fewer swings and eventually on the first swing after letting go from the bar.

Always get your chest up before releasing. Then think reverse crunch to drop your legs down. Look for the feet to land.

Cherry Drop

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