A useful movement to incorporate into training routines is the waist capat 360 technique. While this technique may not see regular use, it can be beneficial in specific situations. The movement requires one to advance from a waist position and rotate the body 360 degrees, which can present some challenges due to the reliance on one hand for support and the involvement of core strength to execute the twist.
Performing the waist capat 360 effectively necessitates a good deal of upper body strength and coordination. The motion involves engaging the shoulders actively and manipulating weight between the hands while maintaining balance in a precarious position. Initially, it might feel difficult, but the more one practices, the better understanding they develop regarding body movement and the required mechanics.
To facilitate improvement in performing this movement, incorporating exercises like push-ups and dips can help build the necessary shoulder strength. The waist capat 360 can serve as an engaging challenge within training sessions, making it both a functional and enjoyable addition to one’s workout repertoire. Regular practice will ultimately lead to increased proficiency and strength in executing this technique smoothly.
Key points:
- The waist capat 360 is a challenging movement that can enhance training but may not be frequently utilized.
- Mastery of the technique requires significant shoulder strength, balance, and coordination.
- Complementary exercises like push-ups and dips can aid in building the requisite strength for the waist capat 360.
Demonstrate a waist-cat position on a hip-height or higher wall. You must be on the wall with the arms straight and legs straight off the wall.
Hands facing forwards with arms straight. Your toes should be pulled back to avoid the knee from hitting the wall.
From this position, using only the hands on the top of the wall, you must now turn 360 degrees all the way around. You can travel up or down the wall while rotating.
Repeat three times in each direction.
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5.48another movement that you can practice7.56is the waste9.36360 uh doesn't always have a lot of uses12.44you don't always use this uh often but16.32um occasionally it will come in useful20.24so the waist position so this would be24.119you've landed in a waste cat like this26.64but the idea is to Traverse and turn30.96360° and the reason it's hard is because33.96you're going to put all your weight on35.68one hand and you're going to have to37.36bring the other hand around as your body39.8twists so let's uh let's do that so from42.92here I'm going to turn my right hand and46.079then I'm going to switch to my left to49.36this position this is the hardest50.8position my bum is not on it's still52.879just my hands and from here around back56.64to my right hand again so60.039try that it's very taxing on the62.399shoulders and uh yeah it's hard to get66.119that momentum to get around but the more69.08you do it the more you'll kind of70.84understand how your body has to move to73.799to do it um a lot of push-ups are going76.4to help a lot of dips are going to help77.96to build up that shoulder strength but79.799yeah the waist capat81.2360 uh is kind of a fun one uh to84.52practice and put in as like a challenge87.52uh when you're training
1 00:00:05,000 --> 00:00:08,000 another movement that you can practice 2 00:00:07,000 --> 00:00:11,000 is the waste 3 00:00:09,000 --> 00:00:15,000 360 uh doesn't always have a lot of uses 4 00:00:12,000 --> 00:00:19,000 you don't always use this uh often but 5 00:00:16,000 --> 00:00:23,000 um occasionally it will come in useful 6 00:00:20,000 --> 00:00:26,000 so the waist position so this would be 7 00:00:24,000 --> 00:00:30,000 you've landed in a waste cat like this 8 00:00:26,000 --> 00:00:33,000 but the idea is to Traverse and turn 9 00:00:30,000 --> 00:00:34,000 360° and the reason it's hard is because 10 00:00:33,000 --> 00:00:36,000 you're going to put all your weight on 11 00:00:35,000 --> 00:00:39,000 one hand and you're going to have to 12 00:00:37,000 --> 00:00:42,000 bring the other hand around as your body 13 00:00:39,000 --> 00:00:45,000 twists so let's uh let's do that so from 14 00:00:42,000 --> 00:00:48,000 here I'm going to turn my right hand and 15 00:00:46,000 --> 00:00:50,000 then I'm going to switch to my left to 16 00:00:49,000 --> 00:00:52,000 this position this is the hardest 17 00:00:50,000 --> 00:00:55,000 position my bum is not on it's still 18 00:00:52,000 --> 00:00:59,000 just my hands and from here around back 19 00:00:56,000 --> 00:01:01,000 to my right hand again so 20 00:00:60,000 --> 00:01:06,000 try that it's very taxing on the 21 00:00:62,000 --> 00:01:08,000 shoulders and uh yeah it's hard to get 22 00:00:66,000 --> 00:01:10,000 that momentum to get around but the more 23 00:00:69,000 --> 00:01:13,000 you do it the more you'll kind of 24 00:00:70,000 --> 00:01:15,000 understand how your body has to move to 25 00:00:73,000 --> 00:01:17,000 to do it um a lot of push-ups are going 26 00:00:76,000 --> 00:01:19,000 to help a lot of dips are going to help 27 00:00:77,000 --> 00:01:20,000 to build up that shoulder strength but 28 00:00:79,000 --> 00:01:23,000 yeah the waist capat 29 00:00:81,000 --> 00:01:27,000 360 uh is kind of a fun one uh to 30 00:00:84,000 --> 00:01:30,000 practice and put in as like a challenge 31 00:00:87,000 --> 00:01:30,000 uh when you're training
