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Sports training

Aerial conditioning workout: pull-ups, hangs, inversions, shoulders, grip and landings for silks, hoop and trapeze

Shoulders take the largest share of circus injuries, aerial disciplines had the highest injury rates per session in a year-long study, and professional circus artists do more pull-ups and hold handstands better than pre-professionals. No programme has been tested on aerial injuries, but strength training cut injuries in other sports, a 12-week shoulder programme helped circus students with unstable shoulders, and heavier strengthening helped hypermobile shoulders a little more than light work. This session trains the climb and the inversion, shoulder control at the top of the range, the push that balances all that pulling, grip, and the legs for dismounts and floor work. You need a pull-up bar, a light band and an anchor, a pair of dumbbells or kettlebells, a step, a mat, and rings or parallel bars for the support hold.

50 minIntermediate21 movesA band · Pull-up bar · A step · Gymnastic rings · An anchor point · A dumbbell · A wall · A kettlebell · A bench or boxShoulders · Back · Forearms · Abs · Hip flexors · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoWork around any pinchEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoA light bandEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Scapular pull-up2 × 6
    Intermediate · Back, Shoulders, Forearms · 3D demoElbows straight; draw your shoulder blades downEasier: Assisted pull-up (machine)Harder: Pull-up
  4. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoCircles, then palm up and palm downEasier: Wrist circlesHarder: Wrist flexor stretch

Hang and pull

Rest 90 s

  1. Bar hang2 × 20 to 30 s
    Intermediate · Forearms, Back, Shoulders · 3D demoFeet on a box if you can't hang yet. Leave it out after a recent shoulder dislocationEasier: Exercise ball pyramid drapeHarder: One-arm dead hang
  2. Pull-up3 × 3 to 8
    Advanced · Back, Biceps, Forearms · 3D demoCan't do 3 yet? Slow lowers instead, 3 × 3, as in our first pull-up workoutEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  3. Inverted row3 × 8 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoBody in one lineEasier: Incline ring rowHarder: Bent-over barbell row

Inversion strength

Rest 60 to 90 s

  1. Hanging knee raise2 to 3 × 6 to 10
    Intermediate · Abs, Hip flexors, Forearms · 3D demoCurl your hips towards the bar. Once 3 × 10 is easy, straight-leg raises, 3 × 6 to 10Easier: Reverse crunchHarder: Hanging straight-leg raise
  2. Hollow body hold3 × 20 s
    Intermediate · Abs, Hip flexors · 3D demoLower back pressed down: the shape at the front of a beatEasier: Dead bugHarder: Dragon flag
  3. Ring support hold4 × 10 to 20 s
    Intermediate · Triceps, Shoulders, Chest · 3D demoArms straight, shoulders down, as at the top of a hoop or trapeze mountEasier: Bench dipHarder: Parallel bar dip

Shoulder care

2 rounds · Rest 45 s between rounds

  1. Standing band external rotation12 to 15 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your sideEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  2. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towelEasier: Wall angelHarder: Bent-over reverse fly
  3. Face pull12 to 15
    Intermediate · Shoulders, Back · 3D demoPull towards your forehead, thumbs backEasier: Prone Y-T-W raisesHarder: Tuck back lever

Push

Rest 60 to 90 s

  1. Push-up3 × 8 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoHands on a bench if needed; stop 1 to 3 reps short of failureEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Legs and landings

Rest 60 to 90 s

  1. Dumbbell goblet squat3 × 6 to 8
    Intermediate · Quads, Glutes, Abs · 3D demoSit down between your heelsEasier: Bodyweight squatHarder: Barbell front squat
  2. Nordic curl2 × 3 to 6
    Advanced · Hamstrings, Glutes · 3D demoLower as slowly as you can and catch yourself on your handsEasier: Slider hamstring curlHarder: Full Nordic curl
  3. Single-leg calf raise from a step1 set to fatigue each leg
    Intermediate · Calves · 3D demoFull range; count your reps and try to beat them, as in a circus calf programmeEasier: Slow calf raiseHarder: Single-leg pogo hops
  4. Snapdown to athletic landing2 × 5, hold each landing 2 s
    Beginner · Quads, Glutes, Hamstrings · 3D demoKnees over the toes, chest up, as in a dismountHarder: Box drop landing

Grip and trunk

  1. Farmer's carry3 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoRest about 45 s between walksHarder: Suitcase carry
  2. Reverse wrist curl2 × 12 to 15
    Beginner · Forearms · 3D demoLight, slow loweringEasier: Wrist-extensor eccentricsHarder: Plate pinch
  3. Side plank2 × 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoFrom your knees if neededEasier: Knee side plankHarder: Side plank with leg lift

Tips

  • Twice a week, on lighter aerial days and not just before a class with a lot of climbing (our suggestion, as our climbers' workout advises for climbing).
  • The calf raise programme ran once a day on workdays for 9 weeks in touring circus performers: it built calf endurance, but lower-leg injuries didn't change.
  • If your shoulders are very flexible or have slipped out before, keep the rotations with your elbow by your side and stop short of any feeling of slipping. Shoulder discomfort up to about 5 out of 10 that settles by your next session is acceptable.
  • After a holiday or a break, do fewer sets for the first 2 to 3 weeks (our suggestion): injuries rose after breaks at a circus college and in a professional company.
  • Under 16? Bodyweight and light loads, with a qualified adult watching.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the aerial conditioning workout: pull-ups, hangs, inversions, shoulders, grip and landings for silks, hoop and trapeze take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, Pull-up bar, A step, Gymnastic rings, An anchor point, A dumbbell, A wall, A kettlebell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 19 of its 21 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.