MARKERS OF CONTROL
pain
No pain is felt during the movement that is deemed unsafe
If unsure, err on the side of not progressing
breath control
OPTION 1 (LIGHTER LIFTS)
When ascending:
Exhale as you transition from one stage to the next (i.e. when moving from your back to overhead low tall sit)
Pause to inhale before exhaling as you transition through the next phase (i.e. inhale once you arrive in overhead low tall sit before exhaling as you transition to overhead high tall sit)
When descending:
Inhale as you transition downward from phase to phase (i.e. when lowering from overhead standing to overhead half kneeling).
Pause to exhale before inhaling as you transition through the next phase (i.e exhale once you arrive in overhead open half kneeling before inhaling as you transition to tripod overhead open half kneeling).
OPTION 2 (HEAVIER LIFTS)
When ascending and descending:
Inhale and hold your breath as you initiate the transition from one stage to the next (i.e. when moving from your back to overhead low tall sit).
Pause to exhale before repeating the inhalation and breath hold for the next transition.
postural control
Do not progress if any of the following compensations occur
The neck extends or the chin “pokes” forward excessively
The knee bends excessively on the straight leg (phase 1)
The shoulders shrug or round excessively
The overhead arm is unable to stay straight
The spine flexes excessively
The kneeling knee is excessively in front of the down hand when transitioning to tripod open half-kneeling
The spine side bends or extends excessively in any overhead kneeling position or when standing
The hips hinge excessively in any overhead kneeling position or when standing
Loss of balance during any transition
impact control
When transitioning from overhead tall bridge to tripod overhead half-kneeling, the knee should land lightly.
When returning to the ground from standing, each body part that comes in contact with the ground should touch down lightly
The knee when moving from standing to kneeling
The hand when moving from open half-kneeling to tripod open half-kneeling
The hip when moving to high tall sit
The elbow when moving to low tall sit
The back and shoulders when returning to supine
The kettlebell when returning it to the ground in sidelying