Candlestick Arms Along Sides

 

The “Candlestick” is a position where the gymnast is standing on their shoulders with their feet pointing straight up towards the ceiling. This exercise is a variation on the “Candlestick”, were the gymnast has their arms along their sides which means they are not supporting themselves on their lower back. This exercise requires the gymnast to use their core muscles to keep the shape of the candlestick and to hold the position.

Objective

• Learn to push hips upwards.
• Learn to keep tight.
• Improve abdominal and back muscles. 
• Use core muscles to keep tight and hold position. 

Prerequisite

• Candlestick

Execution

Start in the seated pike position with arms straight above your head. Slowly roll back and lower your arms towards the floor. Push your feet towards the ceiling while your arms push down on the floor along your sides.

Stage 1 – Setup

Start in the seated pike position. Arms straight above your head. Look straight ahead.

Stage 2 – Roll (lower back)

Roll back keeping the same initial position shape of the body. Lower arms to the floor.  Legs should point straight up to the ceiling.

Stage 3 – Roll (upper back)

Roll back until you reach your upper back. Press your hips upwards towards the ceiling. Legs should point straight up to the ceiling at all times.  Push your arms downward at the floor.

Stage 4 – Finishing

Continue pressing your hips towards the ceiling until your body and legs are in a straight line. Note: Legs should never fall back over the gymnast head with this drill.

Common Mistakes

Coaches teach gymnasts how to do skills correctly, but most gymnasts learns how to perform the skill correctly when coaches corrects their mistakes. This is not wrong, this is actually how gymnasts learn. This being said, it is very important that coaches corrects mistakes all the time. If a gymnast continues doing the same mistake over and over then they will be good at doing that drill with that mistake and have a difficult time later correcting it.

• Always correct mistakes
• Correct the first mistake you see the gymnast do (even if it is before the actually drill, i.e. the gymnast forgets to stand tall with arms over their head)
• Correct only one thing (sometimes two if they are related)

Mistake 1 – Not Straight

If a gymnast has trouble keeping tight then they you will usually see that their legs fall towards their head and do not point straight up towards the ceiling. The coach should try and help the gymnast correct this problem by lifting their legs and pushing their hip into the correct position.

Mistake 2 – Not Looking at Feet

full view close up

The gymnast should always look at their feet.

Warning

Any activity involving motion or height creates the possibility of accidental injury, paralysis or death. The equipment and instructional materials are intended for use ONLY by properly trained and qualified participants under supervised conditions. Use without proper supervision could be DANGEROUS and should NOT be undertaken or permitted. Before using, KNOW YOUR OWN LIMITATIONS and the limitations of the equipment. If in doubt always consult your instructor. Always inspect equipment for loose fittings or damage and test for stability before each use. We will not be liable for injuries or consequences sustained from the use of the instructional materials supplied by us. Use common sense!