Straddle Elbow Levers
If you look at it directly from the side, you can’t even tell that you’re doing a straddle so you’re practically already at your goal!
You might find it a bit more challenging to hold the right hip position here, but if the straddle makes you bend them a bit at first - don’t worry! Just aim to straighten your hips as you progress.
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.
Extend your legs back and out to form a Y-Like shape with your body.
Hold this position for time. See Standards.
Progression & Regression
To make this exercise harder: Doing this exercise with your legs closer together can make it more difficult.
To make this exercise easier: Doing this exercise with your legs further apart can make it easier, but you can also bend them a little bit if you lack the mobility!