Diagonal Elbow Levers
From here on you can also perform all variations on the floor if you lack the equipment or feel safer that way, just keep in mind that it will be a bit more difficult and put more pressure on your wrist!
Standards
LEVEL 1: 3 Sets of 5 Seconds
LEVEL 2: 3 Sets of 15 Seconds
LEVEL 3: 3 Sets of 30 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!
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 straighten out your legs behind you, having your toes in contact with your foot and your body in a diagonal line. Have your legs apart a bit to be more stable!
Hold this position for time. See Standards.
Progression & Regression
To make this exercise harder: Doing this exercise with more of your weight shifted towards your hands or with one of your legs in the air can help you add an extra challenge.
To make this exercise easier: Doing this exercise with a bit more of your weight on your feet by leaning back or bending your legs a bit can help you ease into it.