5 Powerful Strategies to Increase Strength AND Flexibility

“I felt like I had been hit by a truck when I woke up this morning. I mean, I’m sure being hit by a truck would feel worse, like I wouldn’t be able to get up at all, but still… EVERYthing hurts! It’s going to take at least two hours of extra stretching today to get bendy again!! Ah, soooo annoying! I wish I hadn’t done so much conditioning yesterday!”   – Rachel, venting to Brett recently. #FirstWorldAerialistProblems      Researching for this article we were surprised to find that many health experts, like this sports injury Doctor, believe that certain types of strength training (e.g. aerial) can actually increase flexibility:   “I can recommend with some conviction that resistance exercises (Pull-Up's, Climbs etc.) and dynamic movements involving body weight (Hip Keys, Drops etc.), which take the joints through a full range of motion, will promote increased flexibility effectively. Another possibility as to why resistance training improves flexibility is that the muscle responds to the loading in the stretched position by adding more sarcomeres to the muscle fiber, thereby lengthening the muscle and increasing the maximum range of motion.“  - Raphael Brandon   Hmm..., we are certainly not doctors but this doesn’t seem particularly accurate for us as aerialists, or for our aerial students. Certainly for non-athletes (Normies) or beginning aerial students who have a very limited amount of joint mobility, strength training alone may increase flexibility but that doesn’t explain why an Intermediate level aerial student can take a stretching class and feel super bendy one day, then take an aerial silks class and feel like her shoulders are locked in a straight jacket the next!   After battling this issue throughout our professional lives and watching our students struggle with similar challenges, we have created five powerful strategies to ensure aerialists identify and develop both their strength and flexibility while training on the aerial silks.          1. Strive to Develop MOSTABILITY Coined by Gary Gray, PT – the ‘Father of Function’ in the rehab and training worlds, MOSTABILITY = Motion (flexibility) + Stability (strength). All aerialists require a delicate balance of motion and stability in order to execute difficult moves that require strength such as inversions, meat hooks, planches, back levers, one arm hangs, etc. and flexibility such as flamingo grip S wraps, straddles, splits and needles. MOSTABILITY is the Ying and the Yang of the body in aerial art; we cannot rely on just one or the other. Motion and Stability are in a constant dance with one another, flowing and varying in just the right amounts as we constantly work to both stretch and strengthen.   2. Warm up Thoroughly! For most of us over 21 or so… well, warming up before aerial class or open practice is absolutely mandatory, there is just no other option. The thought of doing a double foot lock split without warming up the hamstrings first makes us quiver with anticipated pain. For those of you young enough (and crazy enough!) to drop into a Can Can split or Pretzel Pose for a laugh at your cousins wedding without so much as touching a toe first, well even you can benefit from PRESERVING your incredible body by doing a thorough warm up.   More then likely your aerial teacher will take you through a guided 10-20 minute warm up at the beginning of class that includes dynamic stretching to get your heart rate up and your muscles prepared before you approach the Silks. Use this time to focus the mind, warm up and stretch the muscles and concentrate on ENGAGING them correctly as you prepare to strengthen and condition on the apparatus.   3. Be Aerial Active! When first learning new tricks, poses, and transitions, we don't always make it a priority to fully extend in our positions. We have found that by using the aerial apparatus as a form of resistance eg pulling the silks down in double footlock straddle back while engaging the inner thigh muscles is a great way to increase flexibility. It's one thing to hold your scorpion, it's another to actively press into the scorpion, lengthening your lines and extending into the stretched position. Not only does this full extension in your positions look good, it's also a wonderful and fun way to increase your flexibility and range of movement.  4. Split Your Breaks! While it is important to concentrate on the tricks and combinations you are learning in class as well as to support your fellow classmates while they are in the air, there is often downtime during your aerial class in which you could be focusing on increasing your flexibility.  Take as many opportunities as you can while your body is warm during class to stretch out your hip flexors, hamstrings, splits and straddles, aiming to deepen the position each time. Be cautious when it comes to stretching your back and shoulders, however, as you still want those muscles to engage while you are training and this can be more difficult directly after stretching.   5. Stretch Out After you Work Out! After a hard aerial class, many of us dash off to our next commitment, not giving a lot of thought to our muscles, other then to throw a sweatshirt on or maybe feed them a little protein. Studies have shown that 5-10 minutes of static stretching after working out, focusing on the major muscle groups worked (which for us usually means shoulders, arms and lats), not only prevents muscle soreness but also helps muscles to repair and LENGTHEN, thereby INCREASING flexibility. Challenge yourself to stay a few minutes after your next aerial class, even if it’s late (your studio is bound to allow you at least 5 minutes while they switch off the lights!) and stretch out your forearms, shoulders and back. Your strong aerial muscles will thank you for it.   At the end of the day guys, we must strive to be both strong and flexible as aerialists (and perhaps as humans?). We think Bruce said it best:   “Notice that the stiffest tree is most easily cracked, while the willow survives by bending with the wind.” – Bruce Lee   That’s it from us, have a MOST(ABILITY) excellent weekend!   Much love,                 Rachel and Brett              AKA Womack and Bowman P.S Want to know the insider secrets to KILLER splits on the Aerial Silks? Get your hands on our '5 Step Proven Formula to JAW DROPPING Splits on the Aerial Silks!' Click HERE to receive the FREE formula!

Master the Silks

5 Steps to Mastering the Aerial Silks

Cheat Sheet:

1: Be Informed (Train like a beast!)

Take as many Aerial Silks classes as you can, with as many different teachers as you can. Travel if need be, spend weekends in the city nearest you (or different cities if possible) and take back-to-back classes at a reputable studio. Different teachers will teach different tricks and have unique variations as well as introduce you to new and exciting styles of movement on the apparatus.

2: Seek Inspiration (Troll the web)

Explore YouTube and other online sources, go to live shows, find acts and/or artists that inspire you. Ask yourself what makes this performance so inspiring. Is it the tricks or movement quality? The artist’s interpretation or musicality? Try to identify what it is that speaks to you about this performance and begin to cultivate this quality in your own practice.

3: Identify Your Strengths

Look back at your training videos. What looks good to you? Is it your back flexibility? Your ability to hold a challenging strength move (e.g., planche)? Do you have perfect form in your drops? Ridiculously good splits? Do you spin like a dervish? Identify your strengths and then focus on developing them.

4: Find Your Signature Moves (‘Like!’)

Once you have identified your strengths, focus on the tricks that best show this off. Drill them in class with your teacher, record and review them. Analyze (in the most loving way possible J) what you could do better, then get up and try again. Your signature moves will the cornerstone of your Aerial Silks act and/or the most popular posts on your social media!

5: Be Committed

Whether it is two hours per week or 32, regular training is imperative. Keep your strength up if you are not able to train daily by doing pull-ups and crunches. Stretch often, not only does it feel awesome but it will give you beautiful lines in the air. Visualize yourself performing your favorite tricks perfectly. Put in the hours both mentally and physically, enjoy the process, mastery awaits!

Interested in becoming an AWESOME Aerial Silks teacher?

The five questions to ask yourself before straddle-ing up

1. "Is this my Passion?"

Before beginning this challenging, exhausting, yet incredibly rewarding journey, you must ask yourself this question. "Is this my passion?" If the answer is a resounding, fist-pumping "YES!" then you are off to an incredible start! Passion is at the core of every awesome Aerial Silks teacher, so much so that it is visible in every trick, transition and gesture, inspiring her students to emulate her beautiful movements and causing them to improve beyond their wildest dreams! Passionate teachers = inspired, joyful and loyal students who will come back for more inspiration again and again!

2. "Have I had enough training?"

It is difficult to define just how many years of training on the Aerial Silks one needs to become an awesome Aerial Silks teacher. If you have a background in dance or gymnastics or you have taught Pilates or Yoga you are likely to have excellent body awareness which gives you a distinct advantage when beginning your Aerial Silks training. In general however, the more time you have spent on the Aerial Silks both in class with as many different teachers as possible and in open workout situations where you can practice tricks and phrases for longer periods of time, the more experience you have to bring to your potential students. I also highly recommend attending a formal teacher training program with a reputable studio to complete your transition from advanced student to qualified teacher.

3. "How can I gain teaching experience?"

 Before beginning to teach your own Aerial Silks class, ask to shadow your favorite Aerial Silks teacher(s). More then likely they would love the extra set of eyes (It can be difficult to watch multiple Silks at once!). This is an excellent way to pick up on nuances of communication and demonstration that will inspire you as you develop your own style. Remember to be respectful and 'shadow' without interfering with the flow or structure of the class.

4. "Do I have any contacts?"

The hiring of Aerial Silks teachers usually works on a referral basis. Perhaps you have friends that teach at an Aerial studio? Or you know the owner of the Pole studio on the corner is interested in starting an Aerial program? Scroll thorough the contacts on your phone and begin reaching out to people you think may be interested in your services, you lose nothing by asking and are one step closer to achieving your goal!

5. "Am I willing to give away all that I have learnt?"

This is a biggy and can be a tough pill to swallow but believe me when I say, this is the difference between being a good Aerial Silks teacher and an AWESOME one. To be an awesome Aerial Silks teacher you must be incredibly generous. Your students will know if they have gotten to a certain level and you continue to teach them the same four tricks because they are not 'yours' or you don't perform them so it's ok. It's not ok. Think about what you love about your favorite teachers, more then likely you are continuously challenged by them, as you improve they improve as teachers and the same thing will happen to you. Give it all away (progressively and safely, over time), everything you know and not only will it force you to keep getting better both as an artist and a teacher (though I believe you are also an artist as a teacher) but it will create an authentic and generous environment for your classes to thrive in, ensuring that your students remain loyal to you while feeling empowered and inspired! 

Want more support? Fill out this brief questionnaire  and either Brett or myself will personally contact you to address your questions.

I hope you found this information useful, please use the comments section below to let me know your thoughts. Take care, see you in the air soon!

Best wishes,

                  Rachel Bowman

          www.womackandbowman.com                             

Co-founder: Womack and Bowman - The Loft

Home Coming - Aerial Art for a cause

Home Coming

An Aerial performance event benefiting the Syrian refugee crisis

The Show

Six World Premiere aerial acts created by celebrated choreographers Brett Womack, Rachel Bowman, Terry Beeman, Sita Acevedo and Jordann Baker will be performed by dedicated members of the Womack and Bowman - The Loft community. Each group act will uniquely explore and interpret the theme of 'Home', using their chosen aerial apparatus as a vehicle for this expression.

The Inspiration

More than 744,000 refugees and migrants have crossed the Mediterranean Sea to reach Europe since the start of 2015 and more than 3,400 people have died or gone missing during this time. Over 218,000 new arrivals crossed into Europe in the last month - more than the number arriving during all of 2014.

In our 'first world' culture, it is easy to recline on the sofa, press a button on the TV remote and change the image on the screen to something less disturbing than the reality in which our European brothers and sisters are living in. "What can I do?" Many of us ask ourselves submissively "This problem is far bigger than me."

Here at Womack and Bowman - The Loft we believe in the power of community. We have witnessed women and men overcome paralyzing fear and self-doubt to achieve incredible athletic and artistic feats through the power of encouragement and support from their peers and instructors. We have been inspired by the introverted accountants and scientists who have found confidence and joy on the Dance Trapeze and the driven corporate career women who have discovered pure serenity and peace on the Aerial Silks. As a community we can inspire and motivate each other to achieve greatness, and together we can inspire the world...

The contribution

Home Coming is our community's actionable contribution towards positive global change. We believe that Art for Art's sake is beautiful and valid but Art for a cause is powerful and life changing. One hundred percent of the profits from the ticket sales of Home Coming will benefit the non profit charity 'International Medical Corps' Syrian refugee relief fund. 

Join us at one of our four live Home Coming shows and be a part of the revolution. 

Buy tickets HERE

Click on 'Services' tab followed by 'Home Coming'

Aerial Yoga? Namast'ay in Hammock class...

 "A hammock is a sling made of fabric, rope, or netting, suspended between two points, used for swinging, sleeping, or resting. The hammock is often seen as a symbol of summer, leisure, relaxation and simple, easy living." - Wikipedia

Huh?  

   

We're thinking the gang from Wilkipedia need to stop by The Loft on a Thursday night and check out Jordann Baker Skipper's Aerial Hammock class, or better yet, enroll in her Aerial Hammock Performance workshop. This aint' no Yoga class kids!

W&B: What inspires you about performing and choreographing on the Aerial Hammock?

Jordann Baker-Skipper: My favorite aerial pieces are performances that include theatrical storytelling and emotive qualities of movement along side beautiful and exciting combinations of technical skill.  I am excited to lead the hammock workshop because I think that hammock is perhaps the apparatus most conducive to creativity and experimentation, because movements are less standardized and the apparatus literally supports the performer.  

W&B: What can students expect from this workshop, how will it be different from an Aerial Hammock class?

Jordann Baker-Skipper:This workshop will be a co-creative experience from start to finish.  We will begin in the first session with exercises in creativity and theatrical movement, and develop a movement vocabulary to tell "our story". The group will collectively decide on the concepts that express "Home" to each of us, and the piece will be a conduit to express everyone's diverse experiences.  Students can expect to be challenged in new ways, to go outside of their comfort zone to find deeper levels of creativity and expression on stage.  I look forward to creating a new and unique piece of choreography for the Home Coming show!

REGISTER NOW for Jordann's Aerial Hammock performance workshop and receive a second workshop of your choosing for HALF PRICE! Hurry registration must close 5pm Wednesday October 28th!

Aerial Hammock performance workshop w/Jordann Baker

Sunday November 1st  5pm-6:30pm

Sunday November 8th  5pm-6:30pm

Sunday November 15th  5pm-6:30pm    

Sunday November 22nd  5pm-6:30pm

Sunday November 29th  5pm-6:30pm

Sunday December 6th  5pm-6:30pm

FULL CAST REHEARSAL: December 6th  6:30pm-9:30pm

PERFORMANCE: December 12th  7pm and 9pm
                            December 13th  6pm and 8pm

COST: $295.00

www.womackandbowman.com/workshops

Womack and Bowman and American Horror Story

A haunting love affair

 

Brett on a poster for AHS 'Hotel'

If you have driven down the ninety freeway in West Los Angeles this week, or along La Brea Avenue in Hollywood or Laurel Canyon Boulevard in The San Fernando Valley, you have probably seen the gorgeously spooky new commercials for American Horror Story 'Hotel' starring Brett Womack and Rachel Bowman. The compelling images feature Brett as a tortured drag queen, trapped in what appears to be a carnivorous vintage bed and Rachel in a painfully contorted back bend clawing desperately towards the heavens. The riveting images appear on dozens of billboards, bus stops, buses and buildings throughout the city, promoting the new season of the series that premieres October 7^th on FX.

Rachel on a billboard for AHS 'Hotel'

This is not the first time that Brett and Rachel have been featured in the promotional campaign for American Horror Story, in fact it is Rachel’s second and Brett’s fourth! Back in 2011 when the series premiered, Brett was hired to portray the freakishly bendy ‘Rubber Man’ for the print campaign and even toured the character across the USA in an interactive promotional campaign for the show.

Brett as 'Rubber Man' in AHS 'Murder House'

In 2012 Brett was again hired by FX, this time in more of an ensemble role behind Jessica Laing for American Horror Story 'Asylum.'

Brett as an Asylum patient in AHS 'Asylum'

In 2014 the series took place at a "Freak show" and FX Productions took their promotional campaign to a whole knew level of scary; Cue the carny folk! The vice president of production and special projects for FX hired Brett directly, and asked him to recommend a ‘freaky’ female aerialist to work alongside him. The duo were featured both in print (billboards, bus stops etc.) and in broadcast (TV, internet), Rachel as a three legged Aerial Hoop artist and Brett as the Trapeze wheeling killer clown ‘Twisty.' 

Rachel as a three legged Aerialist in AHS 'Freak show' print campaign

A still shot from AHS 'Freak show' teaser with Brett as 'Twisty'

Womack and Bowman perform at the AHS 'Freak show' premiere

The American Horror Story ‘Freak show’ campaign was a huge success breaking FX records and bringing in an audience of over 10 million viewers for the season premiere! The FX production team was so impressed with Brett and Rachel’s performances in the campaign that they hired the duo to perform at the shows LA premiere event and even scheduled their wrap party to coincide with an existing Womack and Bowman performance!

Behind the scenes of AHS 'Hotel' print campaign

When I asked Brett why he thinks that American Horror Story continues to feature the duo in their promotional campaigns he responded shyly. “Well, they (FX casting) think we are very expressive, I guess that comes from all the years of performing aggressive aerial acts! The Vice President of production told me that she could hire thirty models but that none of them could do what the two of us can do.”

From the looks of these images, that definitely appears to be the case. Here’s hoping that this campaign does as well as the last and that Womack and Bowman return to decorate Los Angeles again next year in their hauntingly beautiful, acrobatic glory.