- Sit on top of the knot
- Take one hand and stretch it out to the side, then swing it out in front, catching the closer pole in your elbow and grabbing the farther pole in your hand
- Take the remaining hand and bring it in front of your body (between you and the poles), skip the pole closest to this hand and grab the farthest pole
- You will pull both poles outwards, creating an X in front of you, if you are not able to do this, release poles and try again (you might have grabbed incorrectly which will lock the poles and not allow you to pull them in opposite directions)
- Lean back slightly, pull out on the poles, lift legs up and over the X, placing your belly on top of the X, find balance
- To exit, grab poles at hips, thumbs facing the ceiling, control speed as you tuck and flip back to sitting position
What does your studio call this skill?
- Knot pullover, pull over