
Candlestick
Build core control with this rolling movement. Essential preparation for more advanced core exercises and gymnastics skills.
Focus Areas
Prerequisites

Candlestick
Build core control with this rolling movement. Essential preparation for more advanced core exercises and gymnastics skills.
Prerequisites
The candlestick involves rolling backward to bring legs overhead, then returning to sitting or standing position with control. This fundamental movement pattern teaches spinal articulation, core control, and the momentum management essential for dynamic exercises. Beyond its role as an exercise, the candlestick serves as preparation for more advanced movements like backward rolls and core exercises.
At Beyond Movement, we use candlesticks to teach controlled spinal movement and build the specific strength for exercises like dragon flags and leg raises. The progression from assisted rolls to smooth stand-ups creates achievable milestones while developing comprehensive core control. We emphasize smooth, segmental movement rather than momentum-based flopping, ensuring quality development.
Candlestick training develops unique movement capabilities valuable across disciplines. The spinal articulation improves movement quality and body awareness, while the core strength transfers to all athletic activities. Martial artists find the rolling patterns directly applicable to their practice, while the exercise serves as excellent preparation for more challenging core movements. The skill also builds confidence with inverted positions.
Prerequisites
Master these skills first:
- Basic core strength
- Spinal mobility
- No neck issues
- Understanding of rolling mechanics
Common Mistakes
Avoid these errors:
-
Using pure momentum
Instead: Control the movement
-
Stiff spine
Instead: Roll segmentally
-
Neck strain
Instead: Support with hands initially
-
Incomplete range
Instead: Full overhead position
-
Holding breath
Instead: Breathe throughout
Related Skills
Foundation
Hollow Body Hold
The fundamental core position for all gymnastics movements. Master this to unlock handstands, levers, and advanced skills.
Foundation
Thoracic Mobility
Unlock your upper back for better posture and movement. Essential for overhead work and spinal health.
Variation
V-Sit
The advanced evolution of the L-sit, requiring exceptional hip compression and core strength. This skill showcases true abdominal power and flexibility.
Progression
Dragon Flag
Coming Soon
Progression
Backward Roll
Coming Soon
Progression
Candlestick to Stand
Coming Soon
Learn This Skill In These Classes
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