Over-straddling in Cross Back Straddle—a situation you may or may not have encountered. As an aerialist, and especially if you're an aerial teacher, it's important to understand why over-straddling happens and how to help someone who might find themselves in this precarious position.
In this technique tip, I'll walk you through essential cues and simple exercises to prevent over-straddling. This position can be risky, as it places the X high on your back, making a safe exit difficult. Additionally, it increases the chance of long hair getting tangled and can strain your hamstrings, behind your knees, and lower back—especially when used as a base in doubles work.
See below for a video breakdown and tips.
Preventing Over-Straddling
As you invert over, think about pressing your heels away from your body and into your foot locks. This is especially important if you have a lot of flexibility or if you’re teaching others, particularly kids who might be more prone to over-straddling.
Helpful cues:
"Press into your foot locks as you invert over."
"Create a strong, active straddle - avoid letting your feet drift toward your shoulders."
"Make a straight line from heel to heel - don't be a 🍕 slice of pizza, be a half pizza!"
"Imagine you're sitting on the ceiling in your straddle position."
Exercise 1: Looped Band Warm-Up
Use a looped band for this exercise. Place the band behind you and around your feet. This is a fantastic warm-up to incorporate before doing Cross Back Straddle, especially if you or your students are prone to over-straddling.
Lie on your back with legs turned out in a straddle.
Push into the band with your feet, moving your legs away.
Bring your legs back and stop when your feet align with your hips.
Try about 10 reps, keeping your abdominals engaged and your lower back rooted to the floor.
Exercise 2: Hammock Knot Half Inversions
Using a hammock knot, you can work on preventing over-straddling by focusing on pressing your heels away and finding a straight line from heel to heel. Practice half lifts and then return to straddle, ensuring your feet don't drift toward your shoulders. Maintain an active straddle position throughout - go for 5-10 reps. Exercise 3: Cross Back Half Inversions
Using the same techique as exercises 2, only in your Cross back straddle.
Exiting safely if you find yourself over-straddled:
If you're in the air and find it challenging to get out, follow these steps:
For egg beater foot locks: Grab the poles between your legs, bend your knees, place the silks between your legs as you sit up and step forward to release the wraps.
For figure eight foot locks: Grab the poles between your legs, bend your knees, place the silks between your legs as you sit up, grab the silk closest to your back to release the X. Step backward out of your foot locks.
Lastly, if you have long hair, keep it up to avoid it getting tangled.
Practice these exercises and cues to stay safe and prevent over-straddling in your Cross Back Straddle.
P.S. Interested in refining your skills and sharing your knowledge with others? Mark your calendar! Applications for our virtual Level One Teacher Training course reopen on Friday, October 18th. Prefer an in-person experience? Stay tuned—I’ll announce our 2025 in the coming weeks! Learn more here.
[Disclaimer: Aerial Physique encourages you to follow your studio’s and teacher’s guidelines when learning new skills. For your safety and progress, it’s recommended to practice with a crash mat and under the guidance of a coach.]
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