Forearm Stand: Dolphin, Kick-Up and Spotter

An inverted balance on the forearms practiced in stages: dolphin pose for strength, a one-leg kick and a kick-up with a spotter holding the thighs. It builds shoulder strength and stability with a wider base of support than the handstand.

How to play

1. Dolphin pose: forearms parallel, hips high and walk the feet toward the elbows, 3 sets of 20 seconds (4 min).
2. Dolphin to forearm plank and back, 8 slow reps to strengthen the shoulders (3 min).
3. Alternate one-leg kicks from dolphin; the spotter stands to the side and catches the top leg at the thigh (6 min).
4. Kick up to a forearm stand with the spotter holding both thighs for 5 seconds, then lower one leg at a time (7 min).
5. Switch roles and self-check: shoulders over elbows? core engaged? controlled lowering? (5 min).

Rules

• Forearms parallel and elbows shoulder-width apart: if they slide out, stop.
• The spotter holds the thighs, never the ankles, and guides the way down.
• If you tip backward, the spotter brings the legs back; never force an arched back.
• Each pair works on its own mat, 6 feet from the others.

Variations

Adaptations

• Shoulder injury or high blood pressure: does only dolphin and planks without inverting.
• Autism: follows a card with the four stages and always works with the same spotter.
• Low fitness level: does dolphin with knees down and shorter sets.

Learning goals

• Improve strength and stability of the shoulder girdle.
• Perform a spotted forearm stand.
• Spot safely and guide the way down.

Equipment for a class of 25

• mats: 13

Teacher tip

This is a good option for students who do not yet have the wrist strength for a handstand. Check elbow position in every pair before allowing the kick-up.

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