The discussion centers on a unique movement exercise referred to as a one-handed ground twist. This exercise is a variation of the standard “Kong” movement, but focuses on using only one hand while twisting the body around it. The goal is to perform a 180-degree turn in either direction as the individual transitions between hands, facilitating coordination and balance.
Participants are encouraged to practice the movement both forwards and in reverse, creating a zigzag pattern while rotating. This dynamic practice not only aids in strengthening hand and arm coordination but also enhances body awareness as the practitioner learns to manage their weight effectively while supporting themselves with a single hand. The exercise mimics various real-life movements, such as mounting onto a rail, which can be beneficial for improving skills in more advanced maneuvers.
Overall, this exercise serves as an effective training tool for developing palm spins and a range of other twisting movements. By focusing on the mechanics of the one-handed twist, participants can cultivate greater control over their body weight and increase their proficiency in performing complex movements. The recommendation is to give this unique exercise a try for a comprehensive workout experience.
Key Points:
- The one-handed ground twist is a variation of the Kong movement, focusing on controlled rotations and coordination using one hand.
- Practitioners can practice the movement both forwards and backwards to enhance balance and body awareness.
- This exercise is beneficial for developing skills related to palm spins and improving proficiency in advanced maneuvers involving weight support on one hand.
Start in a crouched position and place one hand on the ground to the side of you. The palm should be on the ground fully and the fingers facing backwards. Jump both feet up and rotate around the arm to land twisted around it and facing in the opposite direction.
Now place the opposite hand down and repeat in the other direction.
Repeat for 10 paces forwards and backwards.
You cannot sit down or stand up.
Repeat once.
distance.
sides.
repetitions.
hands.
orientation.
5.24so some of these qm positions don't7.839really have names I'm making up some10.4names and this one is one of them it's13.04sort of a one-handed ground16.119twist the idea here is we're doing sort19.6of like a q um a Kong so both hands and24both feet would be the Kong but this26.119time we're just using one hand and the29.119idea is we are twisting around that one32.879hand I'm trying to do a 180 face the37.04other way 18 180 back as I switch to the39.52other hand so if I come forwards I'm43.719going to face to the side my right hand46.68is going to come down and I'm going to48.32end up facing the other direction here51.719and then I drop to the other hand and54.239now I rotate around okay so let's go58.12back the other way so from here60.92I can go in62.16reverse as well so you can go reverse or66.04in66.92front um but the idea is is to kind of s71.08shape zigzag forward and back rotating74.64on that arm again this is good for uh77.64Palm spins and many movements that you80.799can use where you are twisting like the83.159mounting up onto the rail you're85.68rotating around the arm this is good for88.28supporting the arm and getting used to91.28your body weight being on it so again a93.479great qm uh training uh exercise so give97.759it a go
1 00:00:05,000 --> 00:00:10,000 so some of these qm positions don't 2 00:00:07,000 --> 00:00:12,000 really have names I'm making up some 3 00:00:10,000 --> 00:00:15,000 names and this one is one of them it's 4 00:00:13,000 --> 00:00:19,000 sort of a one-handed ground 5 00:00:16,000 --> 00:00:23,000 twist the idea here is we're doing sort 6 00:00:19,000 --> 00:00:25,000 of like a q um a Kong so both hands and 7 00:00:24,000 --> 00:00:29,000 both feet would be the Kong but this 8 00:00:26,000 --> 00:00:32,000 time we're just using one hand and the 9 00:00:29,000 --> 00:00:36,000 idea is we are twisting around that one 10 00:00:32,000 --> 00:00:38,000 hand I'm trying to do a 180 face the 11 00:00:37,000 --> 00:00:43,000 other way 18 180 back as I switch to the 12 00:00:39,000 --> 00:00:46,000 other hand so if I come forwards I'm 13 00:00:43,000 --> 00:00:47,000 going to face to the side my right hand 14 00:00:46,000 --> 00:00:51,000 is going to come down and I'm going to 15 00:00:48,000 --> 00:00:53,000 end up facing the other direction here 16 00:00:51,000 --> 00:00:57,000 and then I drop to the other hand and 17 00:00:54,000 --> 00:01:00,000 now I rotate around okay so let's go 18 00:00:58,000 --> 00:01:02,000 back the other way so from here 19 00:00:60,000 --> 00:01:05,000 I can go in 20 00:00:62,000 --> 00:01:06,000 reverse as well so you can go reverse or 21 00:00:66,000 --> 00:01:11,000 in 22 00:00:66,000 --> 00:01:13,000 front um but the idea is is to kind of s 23 00:00:71,000 --> 00:01:17,000 shape zigzag forward and back rotating 24 00:00:74,000 --> 00:01:20,000 on that arm again this is good for uh 25 00:00:77,000 --> 00:01:22,000 Palm spins and many movements that you 26 00:00:80,000 --> 00:01:24,000 can use where you are twisting like the 27 00:00:83,000 --> 00:01:28,000 mounting up onto the rail you're 28 00:00:85,000 --> 00:01:30,000 rotating around the arm this is good for 29 00:00:88,000 --> 00:01:33,000 supporting the arm and getting used to 30 00:00:91,000 --> 00:01:37,000 your body weight being on it so again a 31 00:00:93,000 --> 00:01:40,000 great qm uh training uh exercise so give 32 00:00:97,000 --> 00:01:40,000 it a go
