What is Crow on Mini Pbars?
Crow on Mini Pbars is an easy calisthenics balance hold where you rest your knees on the triceps and lift your feet off the ground. It primarily targets the core, shoulders and forearms while training wrist stability and shoulder strength. Ideal for beginners learning balance and push mechanics.
How to Do Crow on Mini Pbars
- Set pbar width: Place mini pbars shoulder-width apart and position them securely. Stand between the bars and squat down to prepare for the grip and knee placement.
- Grip and align: Grip the pbars with straight arms, shoulders stacked above hands. Keep wrists neutral and engage lats to stabilize the shoulder girdle before shifting weight forward.
- Place knees on triceps: Rise onto your toes and rest your knees on the upper triceps near the elbow crease. Ensure knees are secure and avoid slipping by pressing into the bars.
- Lean slowly forward: Slowly shift body weight forward, allowing elbows to bend slightly and shoulders to move past hands. Keep core tight to prevent dropping or overbalancing.
- Find and hold: When feet lift, bend knees, point toes and bring feet together. Breathe steadily, maintain tight core and shoulders, and hold the crow position for desired time.
Muscle Groups
Core, Shoulders, Forearm
Description
Position pbars about shoulders width apart.Start in a squat position, and grip the pbars with straight arms, shoulders directly above your hands. Go onto your toes and rest your knees above your elbow, onto the triceps.
Slowly lean forward, allowing your elbows to bend. Continue letting your shoulders move forward, until you feet start to lift off the floor. When you find your balance, bend your knees more, point your toes and bring your feet together. Hold for time.
Movement Group
Push
Required Equipment
Mini PBars
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Crow on Mini Pbars?
The crow strengthens core stabilizers, shoulders and forearms while improving wrist mobility and balance. It builds confidence for advanced arm balances and improves scapular control and pushing mechanics, making it a useful skill for calisthenics and yoga training.
What are common mistakes when doing Crow on Mini Pbars?
Common mistakes include poor wrist alignment, collapsing the shoulders, leaning too fast, and not engaging the core. These lead to loss of balance and wrist strain. Focus on slow weight shift, scapular engagement and controlled breathing to correct form.
How can I progress or regress the Crow on Mini Pbars?
To regress, practice knee-supported crow holds on the floor or use higher bars for easier balance. Progress by extending one leg, increasing hold time, or moving to lower bars and full arm balances like tuck planche progressions.