Fundamental - Hangs & Leans

Open Hang Closed Hang Twisted Hang for Trapeze & Hoop

Open Hang
Standing on the ground looking down the bar or hoop, grab bar or hoop with both hands, palms facing opposite directions ,and mount in a side mount, hooking one knee. For Open Hang, release the hand opposite to the knee that is hooked. Hips are opened out.

Closed Hang
Standing on the ground looking down the bar or hoop, grab bar or hoop with both hands, palms facing opposite directions, and mount in a side mount, hooking one knee. For Closed Hang, release the hand on the same side as the knee that is hooked. Or, begin in Open Hang and switch EITHER your hand or your knee. Hips are closed, toward the ceiling.

Open Hang
Standing on the ground looking down the bar or hoop, grab bar or hoop with both hands, palms facing opposite directions, and mount in a side mount, hooking one knee. Crochet the other leg up the rope or side of hoop. Bring your hooked leg off of and under the bar, twisting the hips and rehooking the knee on the front side of the bar. Release the crocheted leg and its same-side hand (hooked knee and its same-side hand still on the bar), opening hips out.

Knee Hang & Half Knee Hang for Trapeze and Hoop

Knee Hang
Tuck mount and hook knees on bar. Squeeze thighs,pressing feet towards your bottom and let go with your hands.

Half KneeHang
From knee hang, grab the bar with both hands, reposition soyou are close to one rope. Crochet one leg up the rope, creatingtension, while keeping other knee over bar. Let go with both hands tohang.



Sloth for Trapeze and Hoop

From a side mount with both hands gripped on the bar/hoop with palmsfacing opposite directions, hook both knees on the bar from oppositesides. Press top leg against the rope/hoop for tension. Bring arms upover the bar from either side, hooking the bar into the elbows. Resthead backwards and relax arms.

Back Lean and Tangle Lean on Trapeze

Back Lean

Stand on Trapeze, with feet turned so they are inline with the bar, back foot against the pad and hands on opposite rope. Pull front foot off the bar and behind the foot that’s against the pad. Bend the knee and squeeze rope between thighs. Pull head back to one side of rope. See if you can let go with one hand.

Tangle Lean

Face forward on trapeze. With one foot on the bar for support, bring the other in front of the rope and then back behind the rope and step back on the bar (pad/rope should be coming in front of your shin). Grab the opposite rope (of your wrapped foot) with both hands. Lean forward, bringing free foot off the bar and over the rope your hands are on. Hook the knee where the ropes cross.

Lion, Full Drape, Half Drape, and Cradle For Hoop & Trapeze

Lion
Begin in split sit. Holding on to the rope or hoop with the same-side hand as front leg, bring the opposite hand off the rope or hoop and in front of the rope and bar. Slide to that side until that armpit rests on the bar, letting the front knee bend over the bar. Drop other arm and let back leg hang behind.

Full Drape
From Lion pose, reach up with the hand on the same side as the front (bent)knee to grab the rope or hoop. Turn torso towards the ceiling and use back side of neck to press/rest against rope or hoop on opposite side of bent front knee. Take hand off and drape it by your side.

Half Drape
From sitting position, place one hand on the rope or side of hoop and the other on the bar by your backside. Turn and lean toward the rope or bar opposite of your knees, and slide knees towards rope or hoop until they are hooked on the bar. Look up to ceiling with neck on the front side of the rope or hoop and release both hands.

Cradle
Get into position in the same way as Half Drape. Reach up with the hand opposite of the rope or hoop your neck is on and grab the rope or hoop above your head. Lean out with your head to the side, facing forward out of the trapeze or hoop.