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.
- Learn to push hips upwards.
- Learn to keep tight.
- Improve abdominal and back muscles.
- Use core muscles to keep tight and hold position.
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
Stage 2 – Roll (lower back)
Stage 3 – Roll (upper back)
Stage 4 – Finishing
Common MistakesCoaches 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
Mistake 2 – Not Looking at Feet