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Candlestick
Beginner

Candlestick

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

2-3 weeks

Focus Areas

Core Gymnastics Core Back

Prerequisites

Basic core strength
Spinal mobility
No neck issues
Understanding of rolling mechanics

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

Ready to Master Candlestick?

Start your journey with a professional assessment and personalized training plan.

Book Your Assessment