Start in an L-base , with the flyer standing at the base's head, facing the base.
The base grips the flyer's ankles and engages the Core to bring the feet towards the head, aiming for the flyer's hips.
The flyer leans onto the base's feet while the base presses up, stacking the arms.
Once stable, the base releases the flyer's ankles and the flyer keeps the chest and gaze up and forward.
Reverse this to exit.
Form tips
Communicate well so both partners know when to lift.
The base avoids bringing the feet beyond the head; if that happens, the flyer moves closer to the base's head.
Typically the flyer's feet sit near the base's ears and the base's feet land around the flyer's hips, though this varies with size differences.
The flyer avoids over-arching the back, instead opening the chest and engaging the Trapezius , Latissimus dorsi and rhomboids to keep the chest and head high.
