Side Lever Block
The Side Lever Block is an important human flag progression. This drill helps you articulations the pressing movement through your shoulder girdle, which will then be the anchor for all advanced side-lever exercises.
- Type Of Exercise: Strength
- Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
- Difficulty: Intermediate
- Equipment: Stall Bars
Side Lever Block
- Begin facing a set of stall bars and place your right hand on a rung above head height (palm down).
- With your left hand, a rung below hip height directly underneath (in line with) your right hand, palm up.
- Adjust your hands so they are centered in the middle of your body.
- Straighten your elbows and ensure that your arms make approximately a 120-degree angle.
- Some experimentation with your side lever hand position may be necessary to find the most comfortable position for your proportions.
- Now press through your left arm into the bars, strongly depressing and protracting your scapula on that side.
- At the same time, pull down through your right arms, elevating through your right shoulder.
- Continue to push with your left and pull with your right (elbows locked), engage your core, and lift your feet off the ground.
- Keep your body square on to the stall bars; avoid drifting or rotating to the side.
- Keep a posterior pelvic tilt (PPT) as you hold for time.
- Switch your hand position and repeat.
- Exercise: Arch Body Rock
- Type of Exercise: Strength
- Muscles: Glutes, Lower Back, Middle Back, Shoulders, Trapezius
- Difficulty: Intermediate
- Equipment: Body Only
- Exercise: Side Lever Block Press
- Type of Exercise: Strength
- Muscles: Abdominals, Shoulders, Trapezius, Middle Back, Lats
- Difficulty: Intermediate
- Equipment: Stall Bars
