Tuesday Tips: Forward Roll
Nemesis Trick: Forward Roll
Also Known As: Forward Somersault
So today’s tip builds on the tip from last week: the plow over.
If you can’t do a controlled plow over, and you have a lot of trouble with a controlled headstand, then go back, review those, and strength your core and figure out how to use it. Because you need it for this move! How else do you think you lift your hips up? It’s like a headstand, but your hands are in a different position.
The forward roll is the exact reverse of the plow over… except instead of being able to use momentum to get your legs over your head, you need to start on your tummy and use your arms and hands to push your hips up, keeping your core super engaged and strong so that you can press your chest away from the floor without flopping over. If you press down with the tops of your feet, you will find that it helps distribute your weight a little better. You are going to find that your weight is also supported by your right shoulder (the same one that you plow over); it’s pretty normal for this to be a little tender the first times you try it.
In the video, you will see me scooch my feet little by little towards my face so that I can get my hips up higher– this is a good way to start, so that you get a feel for what your head and neck are doing in slow-mo, before you go gung ho into it at full speed. You should have your head completely turned and chin tucked towards your chest in a plow position before your feet come up off the ground. Again, you want to work on travelling in a straight line.
Take a look at the video below, or check it out on YouTube here…
Happy rollin’! If you have any other tips on this to share, or requests for the next tips, feel free to post in the comments!
Tomorrow’s post: Thanks Giving…
Love the tips from last week and this week. I actually learned these moves in Karol’s workshop in July but haven’t practiced them at all, so they are gone. And with the carpet in my pole area in the basement, it’s really uncomfortable to do any kind of floorwork practicing. BUT, I just picked up my laminate flooring yesterday for my pole area, so once it’s done, I will use your tips to get these moves!
Thanks for posting them, Amy…I so love your blog!
No problem Sarah and thanks for the lovely compliment! I love doing these as a warmup actually, I find that just doing a few super controlled plowovers, forward rolls, and headstands gets me nice and toasty and ready to get on the pole for spins =)