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How To Train For Aerial Silks

Bring the hands up high and grip the silks. Aerial silks have a special system of fastening to the ceiling, which allows them to perform rather complex gymnastic and acrobatic elements.


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You learn how to “fly sky high” on each one of the 5 elements:

How to train for aerial silks. Flex the foot and slightly turn it out. Here’s how the system looks: Three grip aid options for fabric apparatus.

The minimum height for hanging an aerial hoop, for example, is 4 meters while silks should be hung 5 meters, though this depends on a number of drops you’d want to do; Surprise and amaze your friends! Silks artists with more experience may prefer a shorter tail or puddle of fabric on the floor.

They are a very dense material up to 9 m long, depending on the height of the room. Are aerial silks hard or are aerial silks a good workout? Under careful instruction, you’ll learn how to wrap the silks around your body to reach cool poses that will really improve your flexibility.

Aerial silks are a sports equipment used in aerial gymnastics. Lean forward and bend the free leg. Working through each move individually to understand each movement being taught including muscles, movement, progressions, regressions, variations, common mistakes and spotting.

Rotate your foot in an anti clockwise motion around the silk. The silk should be on the inner leg. Draw the fabric back until it reaches your hip.

Standing up on the foot lock. Students can bring a small spray bottle with water for this purpose. The course covers all you need to know to teach a safe and effective aerial silks class.

For core work hollow body holds or leg lifts will help you, and for upper body pull ups are hands down the most helpful training you can do. The program will provide instructors full comprehension and mastery of proven methods pioneered by aerial physique and will correctly and safely prepare professional aerial silk instructors worldwide. Quads are gently engaged, periodically strengthening further (still gently) and relaxing.

With both feet on the floor. Running a couple of times a week is amazing. Rotate your foot in an anti clockwise motion around the two silks.

Aerial work really targets the upper body and core however, so putting more of your focus on those areas will be a boon to your training in the long run. Hold the silk with your hand at the knee. The best way to become better at something is to practise it, this is so true!

There are so many conditioning exercises, i’ve picked my favourites. Traditional apparatus such as silks, trapeze and lyra (aerial hoop) have become the most common forms of the discipline. Hold the silk with your hand at the knee.

The training of the antagonist muscles is fundamental for the rapid changes of direction in aerial silks, movements that require explosiveness to muscle power. In general, the more height you have, the more drops you are able. In order to achieve the poses and moves that are undertaken in aerial silks, your abs are going to get a workout.

Bend the knee and gently raise the foot off the floor. Gluteus maximus (main booty) stretches and gluteus medius (side butt) stabilizes. But often we can benefit by adding other activities into our training.

Hip draws back slightly to access the hamstrings (this is intense, be careful). Another great conditioning routine is to do a few aerial silks climbs at the start of your session. Dropping down into the frontal hip/upper thigh.

Cirque superhero is one of those styles. However, aerial can be performed on a variety of equipment such as cubes, dodecahedrons, in harness alongside buildings, specially designed chandeliers and spirals, or even custom apparatuses of all shapes and sizes. You’ll also target muscle groups you never thought you would, such as your hip flexors and adductors and abductors.

As an example, at pacific rim athletics, a 10 level system is used for advancement in all the 5 styles. This training has a focus on spotting, lesson planning and safe equipment, and silks specific tricks. When i started silks it massively improved my grip on the pole and hoop, and when i started hoop i found that no other pain felt as bad!

As a guide try to repeat each one 10 times or hold for 30secs, increase or decrease this to suit your level. If you can’t do pull ups, try horizontal rows! The aim of the aerial physique silks teacher training program is to prepare and train highly qualified & knowledgeable aerialists to become seasoned instructors.

Release the slack and place your foot into the loop. How long should the fabric be for aerial silks? How to master aerial silks (and all aerial arts) the most important things you need is a system.

Aerial silks uses two lengths of fabric, secured from the ceiling, and involves defying gravity and using your strength to climb and manoeuvre the silks. They’ll think you’re a total bad ass rock star.


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