08/27/2026
🛑 WAIT! Don’t try this drill…yet.
This is one of my absolute favorite drills for refining C-shaping technique, but it’s pretty useless if you’re not paying close attention to the specific positions and engagements.
So we broke it down into 3 parts, with the key technique tips + common errors highlighted in the next 3 slides.
👀 Watch first.
🧠 Pay attention to the details.
🦵 Then build it step by step.
Okay…NOW you can try it.
C-SHAPE DRILL: PART 1
Technique tips 👇
🟣 Bent arm = lifted leg
🟣 Keep that lifted leg STRAIGHT. No sneaky micro-bend
🟣 Keep the front of the hip pressing into the floor
🟣 Reach long through the toes
🟣Squeeze the glute to isolate the hip extension
The goal: length + extension without letting the pelvis cheat.
C-SHAPE DRILL: PART 2
Now we add the pelvic stack 👇
🟣 Keep the lifted leg up + back
🟣 Don’t let it drift toward the floor
🟣 Maintain your abduction throughout
🟣Let the pelvis fully return to the floor before lowering the leg
Think of 4 distinct actions:
LIFT → STACK → RETURN → LOWER
⏱️ Timing matters!
C-SHAPE DRILL: PART 3
Putting it all together 👇
🟣 Keep the leg lifted + abducted as you rotate
🟣 Find your full external rotation into the pike
🟣 Keep reaching through the lifted leg + straight arm
🟣 Use your hand on the floor for stability
🟣 Pelvis lands first, leg lowers second
That full-body extension + active hip rotation = juicy C-shapes in the air.
✨ And yes, do both sides.
SAVE this post in a collection called “Things to actually do” 😜
