Let's look at some aerial silks strength drills! These are three powerful moves that bring detailed awareness to technique at the same time that they build strength.
Skin the Cat Planks A lot of aerialists work extensively with shoulder flexion, so this extension is a really nice counterbalance. Plus, it brings incredible awareness to the relationship between the core and the glutes in aerial work. Put on wristlocks and rotate your shoulders inward and extend them behind you.
The glutes contract to PUSH the hips toward extension (opening hips) and toward the floor, but the core contracts to pull the ribs and the pelvis toward each other, counteracting the motion of the glutes to maintain stability and integrity around the spine.
Tune in and FEEL the dynamic between the glutes and the core. If you have too much glute engagement compared to core, your back will start to bend. If you have too much core and not enough glutes, you will be a little piked (hips in flexion).
Feel for that sweet spot where it’s all balanced!
I love how much awareness it brings to the roles and interactions of the glutes and core! And how awesome it feels on shoulders.
Slow-mo hammock knot inversions are killer. let me tell you. Make them as slow and tucked as you possibly can.
❌Do not untuck your chin at all.
❌Do not bring your feet under your body, as this brings you into a backbend. Keep them in front (I call it crab pose).
Can't do it yet? Focus on the negative. You can also place a prop in front to rest your feet on for a little support and hold to build strength in particular moments of the pathway.
Aerial Silks Hip Catches These are excellent for developing core strength and optimal inversion body position. Begin in a pencil/candlestick between the poles. Pass the legs back through the poles into a straddle, then come back. If this is too challenging, try just one leg at a time.
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