Variations:

Set Up
1. Securely strap on a 10 kg backpack. Women and children are allowed a 5 kg pack.
2. Stand in between the ropes facing an anchor.
3. Grip the ropes at your hips.
4. Support your body weight on your hands and bring your legs up between the ropes. Next, wrap them out over the ropes. (This can also be done one leg at a time.)
5. Cross your ankles.
6. Pinch your knees.
7. Grip the rope just in front of your knees with one hand, thumb out.
8. Grip the rope behind you as close to your back/butt as possible, thumb out.
9. Drop your butt low in the ropes.

Directions – Forward
1. Pinch your knees together throughout this move.
2. Extend your upper body out over the side to begin the rotation.
3. Once upside down, rotate your hips to begin righting the ropes.
* Your upper body will be extended out away from the ropes at this point.
4. Pull on the ropes with both hands and tuck close to the ropes as you finish the rotation.
5. Slide your head over your knee to finish the move back in the starting position.

Directions – Backward
1. Pinch your knees together throughout this move.
2. Lean back and arch to begin the rotation.
3. Once upside down, rotate your hips to begin righting the ropes.
* Your upper body will be extended out away from the ropes at this point.
4. Pull on the ropes with both hands and tuck close to the ropes as you finish the rotation.
5. Slide your head over your knee to finish the move back in the starting position.

*Pull with both hands to prevent dropping from ropes.