All movesLesson 5 of 5
05. The Header
Brace · Hinge gently · Rise
Animated illustration lesson · captions on · not a filmed coach demonstration
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Form cues
- 1.Soften your knees and gently brace your core.
- 2.Hinge forward gently at your hips, keeping your neck neutral.
- 3.Rise slowly and reset. No ball, jumping, or head impact is needed.
Make it your movement
Soften the knees and hinge a little at the hips without snapping the neck. No ball, jumping, or head impact; skip if it causes dizziness or discomfort.
Choose by comfort and ability, not age alone. Clear your space and start slowly. Stop for pain, dizziness, or chest discomfort; seek urgent medical help for chest pain or severe symptoms. Ask a qualified professional about injuries or health concerns. Illustrations are not a substitute for individual form assessment.