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STEP 2
I may slightly push off my feet, or simply lean slightly backward to shifting weight to the back of my rear. This will elevate my feet and legs, and help me reach a point where my center of gravity is beyond my base of support. I basically want to push myself off balance, allowing gravity to pull me back and down at no cost.
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STEP 4
Following up with the backward momentum, I forcefully contract my abdominal muscles to pull my rear higher up and my legs further back, feet above my head or slightly beyond my head, shifting BW and rolling all the way to my upper back.
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STEP 5
Once I reached the further point backwards, I simply let gravity pull and roll me back forward at no energy cost. If I rocked backward with the intention of using the forward momentum to get back on my feet, then I may use my legs and hips to drive them forward and down more swiftly, generating a stronger forward momentum that will allow me to easily transition to my feet.
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STEP 6
I reach the starting position, ready to rock back again if I am practicing it as a drill. If I used the rocking motion to transition to a position on my feet, the position of my feet and legs will then depend on whichever transition I am going for.
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FRONT ROCKING
The front rocking is an essential movement and drill. I may use it preceding get up transitions to make it easier with momentum. It is also a natural part of the backward roll. As a specific drill, it is great for abdominal strength, as well as spine mobility, especially if I rock back all the way to my upper back. Indeed, unlike many other movements, a rounded back is absolutely necessary to perform this move efficiently.
SAFETY NOTE:
It is really important that you control the backward momentum and do not end up rolling back further than your upper back. The back of your head may slightly and briefly touch the ground, but in no way do you want to shift any bodyweight onto it, which could potentially strain your neck. Past the upper back, you are actually engaging in an actual backward roll, requiring a specific technique to keep the neck out of the way. To be on the safe side, keep the amplitude of the rocking motion low at first, only rolling to your lower back then back forward, and progressively increasing how far back you roll.
Step 1
... Read More Below 👇👇
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STEP 1
I am in a bent sit, leaning forward.
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Read this MovNat Movement Delivery in your browser with step by step photos: us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48…
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@nate1857
9 years ago
STEP 3
Pulled down by gravity, I smoothly shift weight from my rear to my lower back, the back, while keeping pulling my bent legs up and towards the back.
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