3 minutes teach you master codoon technique try it out

The term 'carp flip' originates from the image of a carp leaping out of the water or flipping its body on the ground.

What is your first impression of this move?

My first impression is 'spectacular.' I think this word describes it perfectly.

In Jackie Chan's movies, you can see him perform this move effortlessly, and it looks very impressive.

Later, I learned that this move actually requires a lot of core strength, coordination, and control of inertia. However, with some progressive training, you can also master it.

Now, let's learn it together~

Progressive Training for the Carp Flip

01 Start in a supine position with your hands flat on the ground. Flex your hips to lift your legs off the ground, pointing them towards the sky.

02 Continue to lift your hips, extending your toes past your head.

03 Keep your hands in place, extend your hips towards the sky, and perform a shoulder stand, allowing yourself to fall forward.

04 Mid-kick, bend your legs and guide them towards the ground. Squeeze your glutes to maintain tension in your lower back.

05 Finish in a bridge position. You need to lift your hips off the ground in an extended position to maximize the effort and perform the carp flip.

Carp Flip

In this progression, you can land in any position you prefer. For a more formal approach, the preferred landing position is a partial squat, as seen in the burpee landing.

01 Start in a supine position with your feet together. Place your hands on the ground beside your head, similar to the backward roll position. Keep your elbows directly above your wrists, pressing inward and tucking your head. Tighten your abs and straighten your legs.

02 Lift your legs off the ground, flex your hips, and maintain your hand position.

03 Fully flex your hips, extending your feet past your face.

04 Forcefully extend your hips upward and forward to achieve a shoulder stand position.

05 Continue to push your feet forward, almost into a bridge position, but keep your feet off the ground. As you bend your legs, continue to push your heels towards the ground while forcefully pushing your arms off the ground.

06 In mid-air, push your chest towards your thighs, performing a quick sit-up. When your feet touch the ground, you should be in the lowest position of a squat. Your arms may be in a dip position, simulating the motion of a muscle-up. This makes the move an excellent transition for learning the swinging muscle-up.

07 Finish in a standing position.

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The above content is from

the book 'Freestyle Training: 4 Basic Moves to Optimize Performance and Life,' published with permission from People's Posts and Telecommunications Publishing House