How to do the QDR - Step 2: Introducing the QDR

This is the second video of the QDR video Series.

With the foundations of correct prehabilitation properly laid out, you can now begin to work on the main meal: the elbow lever.

The first thing to note is that there are many different ways of achieving an elbow lever, and variations and differ from both a functional and an aesthetical standpoint. As a result, the form and details of an elbow lever might differ from breakdance to yoga, from capoeira to contemporary dance.

It is from the two latter universes that I have built my own QDR, hence me using the name queda de rins, from capoeira. I believe the drills I describe below serve many purposes, but you might need to discard some / add details depending on your final goal. Regardless, I invite you to try and practice them all at first, especially if you are a complete beginner.


𝗧𝗼𝗼𝗹𝘀 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻 𝗽𝗿𝗼𝗽𝗲𝗿𝗹𝘆 *

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