Spinning Tripods
Tripod position spinning to alternate hands — animal-flow movement combining stability and rotation.
Level: Foundation
Primary: Full Body
Movement: Compound
Tags: Animal Movement
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The shoulders and trunk hold the tripod position. The hip flexors and quads drive the rotation. The deep core controls the spin.
How to perform
Setup
Begin in a tripod position with one hand on the floor, feet planted, hips raised.
Execution
Push off the feet to rotate the body, spinning to plant the opposite hand and face the other direction. Continue alternating directions.
Common mistakes
- Hips dropping during the spin.
- Loss of balance.
- Going too fast.
- Not alternating directions.
- Soft trunk.
Progressions and regressions
Regress to tripod holds. To progress, work for time, add load.
Programming notes
Animal-flow conditioning. 3 sets of 30-60 seconds, twice a week.
