Ground
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When training the proper alignment for knee hang, a wall can give us a lot of feedback. This drill helps students figure out which muscles to use to both keep the hips open as well as bend the knees. It’s great to add in just prior to working this skill in the air to reinforce the correct shape. Performing this drill as part of a general conditioning program will also strengthen those muscles that help maintain a great alignment in knee hang, such as the hamstrings. Because the hamstrings are contracting at both ends (to extend the hips AND bend the knees), it’s not uncommon to get a temporary muscle cramp with this drill, so move slowly, and start gently!
