Thoracic Rotations
Overhead Shoulder Drill
This is a drill that works on external rotation in the shoulders with the arms overhead. That rotation is key for a strong and anatomically safe hanging position on any aerial apparatus. We use this drill in our warm-ups, or as shoulder pre-hab to keep the shoulders happy and healthy for aerial work.
Pike with Sliders
This ground drill can be used to train straight arm aerial inversions. We often use this drill in our conditioning classes or to troubleshoot aerial inversions for students who are having trouble. This is also a great drill to train active compression.
Inchworms
This is a drill that we often include in our aerial warm-ups. It’s great for accessing deep core compression, and it warms up the shoulders in an overhead range of motion when it’s done correctly.
Pull Up Pathway From Tension Bridge
This drill helps students learn the pullup pathway, and it also makes a nice counterbalance to pullups because in this drill we’re pushing and creating body balance. This drill is especially great for finding the arms overhead range of motion with a strong tight core. This drill requires a foam roller or something similar.
Pull Ups On Back with Band
This is a great exercise for anyone looking to improve their pull-ups, or achieve their first pull-up. It uses a band to help the body understand the proper engagement and pathway so that it knows what to do in the air.
Internal and External Rotation of the Shoulders
Understanding shoulder rotation is really important for aerialists to avoid injury and optimize their training. This video explores shoulder rotation and how it applies when the arms are in different positions.