Bent Knee Elbow Levers
The last step before the Full Elbow Lever.
In case you were to fall backwards on this, be careful not to hit your knees on the ground, having some cushioning might be a good idea!
All that’s left to do for the next step is to extend our knees, we’re really close now.
Standards
LEVEL 1: 3 Sets of 3 Seconds
LEVEL 2: 3 Sets of 6 Seconds
LEVEL 3: 3 Sets of 9 Seconds
Do 3 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
Some people might find it painful to press their arms into their abdomen, avoid this by playing around with arm positioning and by inhaling into you stomach before you get into position.
It can be a bit difficult to breathe with your arms pressing into your stomach, but be sure to keep it up throughout your holds!
If you’re running into wrist pain with this new position, be sure to warm them up well beforehand!
Keep your glutes and your core engaged, the stiffer you are the easier it will be to maintain your position.
Tutorial
Get yourself a parallette (or a railing, or a stable chair, table, etc or even on the floor).
Kneel or squat with the parallette right in front of you.
With your shoulders down and forward, press your upper arms and elbows against your abdomen, your elbows should be at around belly button height.
With your palms facing up/forward, lean over the bar in front of you, keeping your elbows pressed against your and your hands underneath them.
Gradually lean forward and take all the weight off of your feet, putting you onto only your hands.
Keep your legs bent around 90°, but lift your legs so that your thighs are in line with your upper body.
Hold this position for time. See Standards.
Progression & Regression
To make this exercise harder: Doing this exercise with your knees extended a little bit more can make it more difficult.
To make this exercise easier: Doing this exercise with your knees bent a little bit more can help make it easier.