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

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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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Видео How to do the QDR - Step 2: Introducing the QDR канала Floorwork I Vincent Vis