Lesson Level : 2
Palm Spin
lesson
4m 21s
Video Details
The discussion focuses on performing the Palm spin, which is a rotational movement that aids in overcoming obstacles, particularly those with angles of 90 degrees or more. The initial stage of learning involves positioning one hand on a oblique surface and hopping onto a block, using the hands to gain momentum and control while jumping around the corner. As comfort increases, the practitioner should aim for less jumping and more lateral distance, landing further away each time to develop confidence in the movement.
Key techniques for mastering the Palm spin include maintaining a downward gaze to enhance stability and balance. It is essential to keep the head down and focus on a spot directly below the obstacle rather than looking up. This practice minimizes the tendency to arch the back excessively, resulting in tighter, quicker turns. With consistent practice, ensuring that the body remains close to the obstacle allows for a more efficient and smoother rotation.
The final stage involves transitioning fully into the Palm spin, where the individual must rely on their arms significantly while navigating the turn. Aiming to achieve a full 270-degree rotation while leaning on the arm ensures that weight is appropriately distributed, allowing for an effective spin. Progress can be tracked with chalk marks to visualize improvement and set goals, encouraging a gradual enhancement of the technique.
Key points:
- The Palm spin is initiated by incorporating hand placements and controlled jumping to navigate around corners.
- Maintaining focus on a point below the obstacle helps improve stability and tighter turns.
- Assessing progress with visual markers can aid in goal setting and enhancing overall performance of the Palm spin.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate a palm spin over the 90degree corner of a knee-height (or higher) obstacle / wall / block.
Repeat three times on each side.
You must land two feet on the ground without touching the obstacle with your feet.
You must take off two feet and make it over the corner and turning 90 degrees.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Knee-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be knee-height or greater.
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Landing on both feet.
takeoff.
Your takeoff must be Off both feet.
Momentum
Your momentum should be Stopped once you have taken off.
Details
Takeoff both feet.
hands.
The hands must be One Pronated, One Supinated
Details
One hand should bee supinated ,the other pronated. The supinated hand is the one you rotate around.
orientation.
Your orientation must be Finish turned 90 degrees
Details
Finish turned 90 degrees around the corner of the obstacle.
Transcript
5.759the Palm7.639spin uh is a fun rotational movement to13do the way this works is uh you are17.52going to effectively use your palm to21.359rotate around it and uh get over an25.599obstacle that's of 90° or more so we're29.039going to use a30.599corner and to begin with you're going to34place I'm going to start with my left35.719hand on the Block on the corner and then39.2my other hand is going to be on the41.719Block on the middle and I'm going to44.76start by just hopping up on top of the48.28block and then hopping down so from here52.359one hand two hand they're going to push55as I jump up I can hop around and then I59.6can drop down and notice this hand is63staying exactly where it is this is64.799going to be my rotational hand now as I68.56start to feel more70.68comfortable I'm going to do less jumps73.84and more distance I'm going to try to75.68get round further so instead of Landing78.32here I'm going to land on the back81.079Edge there and drop okay so I'm slowly86.04increasing that amount that I'm going88.72around90.759the second point that you want to make92.84sure you're doing is keeping your head95.6down and this can really be tricky98.2because you know having your head over100.759the top of the Gap leaning on one hand103.6can be scary but the key to this is keep108.799your eye on a DOT on the floor or a mark112.52on the floor that's directly below the115.079corner so keep looking at that don't118.36look up because if you look cup you tend121to Arch around much further the angle124.799and the the circumference of the circle127.119that you're going around tends to be129.16much bigger so if I keep it upright and131.44go here instead look I'm already coming134.28away from the the corner and now I'm138.2coming around and I'm far away from it141.04you want to be nice and tight and in143.92here as close as you can because the146.72smaller the turn Circle the faster149.44you'll go150.64the further you'll get around so I'm154.04going to look down here and this time157.56I'm going to see if I can get my heels159.599to the back Edge again pushing up heels162.959to the back Edge there and down I'm165.879still looking down here trying to keep167.959as close as I169.36can as you can guess the next stage is172.76to now make our way over and landing on176.56the floor on the other side so again I'm178.56kind of still going180.4more straight than circular but I'm183.64trying to get as far round as I can up187.48and down so this is sort of a jump with189.84two hands getting193over the more I get my head over the196.28more I'm leaning the more my body weight198.48is on top of that hand the further I'm201.04going to get around and this is going to203.08now become the full Palm spin all the207way around so from here now I'm going to210.159really push and see if I can come back213.239so I'm now facing the way I came so I'm215.76doing about217.72270° coming around the the Turning221.08circle of my223.48hand okay so now we're actually doing227.84the Palm spin I'm getting as far round230.159as I can leaning on that arm my body232.12weight is on that234arm all the way236.84around that is the Palm spin keep240.079practicing it build up nice and slowly242.72get further and further around make244.879chalk marks on the ground so you can see247.599how far you're going and giving yourself249.76goals of a line and yeah have a fun with253.36the Palm spin
Subtitles (SRT)
1 00:00:05,000 --> 00:00:12,000 the Palm 2 00:00:07,000 --> 00:00:16,000 spin uh is a fun rotational movement to 3 00:00:13,000 --> 00:00:21,000 do the way this works is uh you are 4 00:00:17,000 --> 00:00:25,000 going to effectively use your palm to 5 00:00:21,000 --> 00:00:28,000 rotate around it and uh get over an 6 00:00:25,000 --> 00:00:30,000 obstacle that's of 90° or more so we're 7 00:00:29,000 --> 00:00:33,000 going to use a 8 00:00:30,000 --> 00:00:35,000 corner and to begin with you're going to 9 00:00:34,000 --> 00:00:39,000 place I'm going to start with my left 10 00:00:35,000 --> 00:00:41,000 hand on the Block on the corner and then 11 00:00:39,000 --> 00:00:44,000 my other hand is going to be on the 12 00:00:41,000 --> 00:00:47,000 Block on the middle and I'm going to 13 00:00:44,000 --> 00:00:51,000 start by just hopping up on top of the 14 00:00:48,000 --> 00:00:54,000 block and then hopping down so from here 15 00:00:52,000 --> 00:00:59,000 one hand two hand they're going to push 16 00:00:55,000 --> 00:01:03,000 as I jump up I can hop around and then I 17 00:00:59,000 --> 00:01:04,000 can drop down and notice this hand is 18 00:00:63,000 --> 00:01:08,000 staying exactly where it is this is 19 00:00:64,000 --> 00:01:09,000 going to be my rotational hand now as I 20 00:00:68,000 --> 00:01:13,000 start to feel more 21 00:00:70,000 --> 00:01:15,000 comfortable I'm going to do less jumps 22 00:00:73,000 --> 00:01:17,000 and more distance I'm going to try to 23 00:00:75,000 --> 00:01:20,000 get round further so instead of Landing 24 00:00:78,000 --> 00:01:25,000 here I'm going to land on the back 25 00:00:81,000 --> 00:01:28,000 Edge there and drop okay so I'm slowly 26 00:00:86,000 --> 00:01:30,000 increasing that amount that I'm going 27 00:00:88,000 --> 00:01:32,000 around 28 00:00:90,000 --> 00:01:34,000 the second point that you want to make 29 00:00:92,000 --> 00:01:37,000 sure you're doing is keeping your head 30 00:00:95,000 --> 00:01:40,000 down and this can really be tricky 31 00:00:98,000 --> 00:01:43,000 because you know having your head over 32 00:00:100,000 --> 00:01:48,000 the top of the Gap leaning on one hand 33 00:00:103,000 --> 00:01:51,000 can be scary but the key to this is keep 34 00:00:108,000 --> 00:01:54,000 your eye on a DOT on the floor or a mark 35 00:00:112,000 --> 00:01:57,000 on the floor that's directly below the 36 00:00:115,000 --> 00:01:60,000 corner so keep looking at that don't 37 00:00:118,000 --> 00:01:64,000 look up because if you look cup you tend 38 00:00:121,000 --> 00:01:67,000 to Arch around much further the angle 39 00:00:124,000 --> 00:01:68,000 and the the circumference of the circle 40 00:00:127,000 --> 00:01:71,000 that you're going around tends to be 41 00:00:129,000 --> 00:01:74,000 much bigger so if I keep it upright and 42 00:00:131,000 --> 00:01:77,000 go here instead look I'm already coming 43 00:00:134,000 --> 00:01:80,000 away from the the corner and now I'm 44 00:00:138,000 --> 00:01:83,000 coming around and I'm far away from it 45 00:00:141,000 --> 00:01:86,000 you want to be nice and tight and in 46 00:00:143,000 --> 00:01:88,000 here as close as you can because the 47 00:00:146,000 --> 00:01:89,000 smaller the turn Circle the faster 48 00:00:149,000 --> 00:01:93,000 you'll go 49 00:00:150,000 --> 00:01:96,000 the further you'll get around so I'm 50 00:00:154,000 --> 00:01:99,000 going to look down here and this time 51 00:00:157,000 --> 00:01:102,000 I'm going to see if I can get my heels 52 00:00:159,000 --> 00:01:105,000 to the back Edge again pushing up heels 53 00:00:162,000 --> 00:01:107,000 to the back Edge there and down I'm 54 00:00:165,000 --> 00:01:108,000 still looking down here trying to keep 55 00:00:167,000 --> 00:01:111,000 as close as I 56 00:00:169,000 --> 00:01:116,000 can as you can guess the next stage is 57 00:00:172,000 --> 00:01:117,000 to now make our way over and landing on 58 00:00:176,000 --> 00:01:119,000 the floor on the other side so again I'm 59 00:00:178,000 --> 00:01:123,000 kind of still going 60 00:00:180,000 --> 00:01:127,000 more straight than circular but I'm 61 00:00:183,000 --> 00:01:129,000 trying to get as far round as I can up 62 00:00:187,000 --> 00:01:132,000 and down so this is sort of a jump with 63 00:00:189,000 --> 00:01:135,000 two hands getting 64 00:00:193,000 --> 00:01:138,000 over the more I get my head over the 65 00:00:196,000 --> 00:01:140,000 more I'm leaning the more my body weight 66 00:00:198,000 --> 00:01:142,000 is on top of that hand the further I'm 67 00:00:201,000 --> 00:01:146,000 going to get around and this is going to 68 00:00:203,000 --> 00:01:150,000 now become the full Palm spin all the 69 00:00:207,000 --> 00:01:153,000 way around so from here now I'm going to 70 00:00:210,000 --> 00:01:155,000 really push and see if I can come back 71 00:00:213,000 --> 00:01:157,000 so I'm now facing the way I came so I'm 72 00:00:215,000 --> 00:01:160,000 doing about 73 00:00:217,000 --> 00:01:162,000 270° coming around the the Turning 74 00:00:221,000 --> 00:01:167,000 circle of my 75 00:00:223,000 --> 00:01:169,000 hand okay so now we're actually doing 76 00:00:227,000 --> 00:01:171,000 the Palm spin I'm getting as far round 77 00:00:230,000 --> 00:01:173,000 as I can leaning on that arm my body 78 00:00:232,000 --> 00:01:176,000 weight is on that 79 00:00:234,000 --> 00:01:180,000 arm all the way 80 00:00:236,000 --> 00:01:181,000 around that is the Palm spin keep 81 00:00:240,000 --> 00:01:184,000 practicing it build up nice and slowly 82 00:00:242,000 --> 00:01:186,000 get further and further around make 83 00:00:244,000 --> 00:01:188,000 chalk marks on the ground so you can see 84 00:00:247,000 --> 00:01:192,000 how far you're going and giving yourself 85 00:00:249,000 --> 00:01:196,000 goals of a line and yeah have a fun with 86 00:00:253,000 --> 00:01:196,000 the Palm spin
