“Big C” vs. “Little c” Backbend from Standing
This blog post brought to you by the letter “C”
“Big C” vs. “Little c” Backbend from Standing
A lot of people struggle with being able to backbend into a bridge from standing (sometimes called a “drop back”) - and rightly so, that shit’s hard. You need a lot of core and glute strength on top of general back and shoulder flexibility to be able to lower with control.
And the way I see most people attempt this is often making it harder than it needs to be. The secret to a safer (and easier) backbend from standing is all about your center of gravity…
< Big ol disclaimer > If you do not already have a practice that involves backbends from standing, do not attempt these on your own. This is an advanced move intended for contortion students working with the support of a coach. < /end disclaimer>
The Problem with the “Big C” Backbend From Standing
A common way to approach a backbend from standing (especially for people who are “self taught”) is trying to drop back by just hinging at the low back and reaching their arms back (making a “Big C” curve with your whole body).
Even with a superhuman amount of core strength that is an incredibly hard movement pattern to control. Why? Because you’re essentially throwing your center of gravity far behind you as you start to drop back, making it difficult to slow down. Often this results in a lot of pressure in the low back as your hips push forwards to try and counterbalance. Without the strength to do this slowly, your hands have a rough landing on the floor as you “controlled fall” (or let’s be honest, it may not be that controlled) into your bridge. That’s not very low-back or wrist friendly :(
The safer - and easier to control - drop back we’ll explore below will keep your center of gravity closer to your feet.
A Better Backbend from Standing: The “Little c”
Instead of trying to “build our backbend” as we’re already dropping to the floor (“Big C” style), let’s try and build our back arch first, then drop back.
Prep your back arch first - Stand with feet hip-width apart (or slightly wider), legs comfortably externally rotated so your toes are pointing out about 30-45 degrees. Reach hands overhead, stick your booty out behind you (lifting your tailbone), push your chest forwards, and start to let your arms drop behind you as well. Your arms may not drop very far back unless you have very open shoulders - that’s OK! But we’re still working on building our nice compact arch, whatever that looks like in your body. This is our “Little c” position, we’re already arching our back (and our shoulders) and we haven’t even started dropping towards the floor
Initiate the drop with your hips - Now it’s go time. Keeping your booty-out / chest-out / arms-back arch shape, suck your belly button in towards your spine to ensure you’re engaging your core. With straight legs start to push your hips forwards (squeezing your glutes) as you let your arms and hands start to drop back. This counteraction will help keep your balance and center of gravity closer to your feet as you’re dropping. Only bend your knees after you’ve reached your full forward hip extension to help your hands find the floor. If you bend your knees early before you push your hips forwards, you won’t be able to backbend enough to bring your hands to the floor.
Either way, doing a couple of reps (like a set of 5) of drop backs (using the wall), and then walking your hands back up will absolutely help with your strength and endurance for when you are ready to move away from the wall :)
Of course if you’re working on this by yourself and using the wall as a “spot” instead of an instructor, do whichever one feels safer - the last thing I’d want is for you to “miss the floor” with your hands if this movement pattern doesn’t translate well.
Watch Them Both Side-by-Side:
Which looks more controlled? The “little c!” We can see that our center of gravity is able to stay more “under us” (closer to our feet) when we keep our backbend more compact.
Now, all of this doesn’t mean you can’t/shouldn’t ever do a “Big C” style backbend from standing. The Big C dropback is a valid bridge entrance, and some performers prefer it for aesthetic reasons, or they even feel they can do it with more control. Everybody’s body is different. But in my experience, the “little c” is much easier for first-timers to master first, then you can move on to tackling a more controlled Big C!
Got Questions? Ask 'em below!
Which style of drop back do you prefer? Still have questions about how this should work? Reach out to me on Instagram (@daniwinks) or comment below.
