Crane

Training steps

1. climb on spinning pole
2. grab the pole with your outside hand in line with your stomach
3. move your pelvis away from the pole
   ADVICE: like you would like to sit on the chair
4. flag grip of indide arm
   ADVICE: push actively arm (biceps, triceps) towards the pole
5. hook outside arm elbow under the flag grip hand
6. release legs from the pole
7. bend inside leg and put it on the pole above the knee
   ADVICE: push the knee towards the pole
8. extend your upper arm -> trick CRANE

Source- www.youtube.com

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