One of the things we love about bodyweight training is the ease with which we can add layers of skill, timing and coordination to our workouts. There are so many dimensions to what you can do with nothing but your own bodyweight!
A few weeks ago we looked at the handstand push up, but with a twist. We added a skill dimension to the movement by starting from Crow position. If you missed that article, you can check it out here -> Handstand Push Up.
Today we’re looking at another movement that begins in Crow. It’s called the Spinal Wave. It’s a movement I picked up a few years ago from Scott Sonnon, and I was immediately drawn to the smooth application of complex mechanics that goes into doing it well.
Take a look…
Here’s the quick and dirty lowdown of what goes into the Spinal Wave:
- Create “float” for a soft landing
- Send your feet over your head to help create that “float”
- Fire your glutes to send your feet over your head
- Resist with arm strength and slowly lower into the wave
- Bring your chest to the mat gradually for a soft landing
- Turn your face to the side
- Guys – roll across one hip or the other (don’t roll over the centre for obvious reasons!)
- Gals – use your arm strength to help guide you past your chest
There you have it. The Spinal Wave is a brilliant mix of strength and skill. Give it a try. You’ll develop new levels of control over your movement. And hey, it’s just really fun once you get the hang of it.
Let us know how you get on in the comments!
You guys are nuts! but I love the whole movement thing, it actually takes body movement to another level. Could you imagine doing a whole workout going from one blinding move like that to another with the grace of a snake or gazelle as you Americans say Awesome.
Whao! Canadians, eh! 🙂
Dear God please forgive my blunder. Im now going to go and chop my head off as a penance so I never make that mistake again. Seriously folks Sorry. Please forgive me.
LOL – this is the wave I have been scared of most!!! My fear is taking over here… just kidding, but seriously – I have always thought this movement is one of those which I have not learned – yet ;-). And I’m not so sure to try it either, but time will show.
oMG you guys got to be kidden
I already suffer from “old guy/new knees” self esteem and then you throw this one up.
Too good you are. Yoda
Just lookin’ to shake things up a bit John… 🙂
Not so bad after all – I took myself back of my neck and gave this wave a try – and almost manage it!!! Funny movement – have to learn to do it smoothly!!!
You had me at funky. I can actually do this one. I personally call it “tempest on a d-cup”.