Pelican Curl
These notes combine advice from 14 reviewed passages across 2 workouts.
Overview
Section titled “Overview”The Pelican Curl is a ring movement used to prepare back-lever work, inverted exits, and backward rising. It moves forward and back with the hands and arms behind the body and tense. Its basic dynamics are relatively simple, although the pattern can be confusing at first. [1] [2] [5] [9]
Ring setup
Section titled “Ring setup”Hold each ring from the outside. Keep the ring outside or behind the hand and arm, with nothing in front that can catch during the forward movement. As you pull, draw the ring inward toward your body. [3] [4] [10]
Adjust the ring height so the starting position is at roughly a 10-degree angle. This setup makes the forward movement easier. [7]
Body position and movement path
Section titled “Body position and movement path”Set the body about 45 degrees forward rather than parallel to the floor. Keep the arms close and tense. Raise the arms if they sit too low, and fully open the joints. [10] [11] [13]
Move forward and then pull back with the hands and arms behind the body. Keep them fully tense and maintain the same distance from the body throughout the path. Opening farther away changes the path and causes bending. [2] [6]
Return to the bent-arm position during the forward-and-back movement and keep the arms close to the body. [8]
From the forward 45-degree position, open the arms as in skin-the-cat. Pull backward toward the arms and try to rise backward. [12]
Sources
Section titled “Sources”1. 2024-05-10, 2949.9-2957.0s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:000997-000999
2. 2024-05-10, 3035.1-3055.4s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:001018-001027
3. 2024-05-10, 3067.4-3083.4s
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Passage: passage:2024-05-10:001034-001041
4. 2024-05-10, 3091.8-3112.4s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:001046-001058
5. 2024-05-10, 3149.6-3156.5s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:001081-001083
6. 2024-05-10, 3170.1-3182.2s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:001091-001094
7. 2024-05-10, 3200.5-3228.6s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:001102-001108
8. 2024-05-10, 3263.0-3271.3s
Workout: workout:2024-05-10
Passage: passage:2024-05-10:001124-001128
9. 2024-05-28, 3575.9-3603.1s
Workout: workout:2024-05-28
Passage: passage:2024-05-28:001223-001227
10. 2024-05-28, 3643.1-3694.3s
Workout: workout:2024-05-28
Passage: passage:2024-05-28:001233-001250
11. 2024-05-28, 3701.5-3718.7s
Workout: workout:2024-05-28
Passage: passage:2024-05-28:001253-001263
12. 2024-05-28, 3754.7-3775.4s
Workout: workout:2024-05-28
Passage: passage:2024-05-28:001275-001286
13. 2024-05-28, 3790.5-3850.7s
Workout: workout:2024-05-28
Passage: passage:2024-05-28:001292-001301