Technique Tip: Reverse Meat Hook Knee Climb

The Reverse Meat Hook Knee Climb, also known as the Split Fabric Back Flag Knee Climb. A long name for a climb that definitely deserves a detailed breakdown!

This climb isn't just about strength. It requires the right body positioning, strong shoulder engagement and enough hip rotation to create space for the climb to work smoothly.

Because of the coordination and control involved, I consider this an advanced-level climb. That's why I've included a progression using wrist locks to help support the position and set you up for success before attempting the full climb.

Take your time with the drill and practice it as long as needed. Once the positioning feels natural and secure with the wrist lock support, you'll be much better prepared to tackle the full climb confidently. Let's dive in!

See the video breakdown and step-by-step tips below ⤵️

Let's do it! This climb can be tricky, so patience and correct repetition are key.

1. Check Your Arm Position

The arm that moves behind your back is one of the most important details.

• Your palm should face away from your body, not toward it.

• Actively press that arm into your lower back rather than letting it hang passively.

A great way to practice this position is from the Supported Drill.

2. Use the Supported Drill

Wrap Wrist Locks and invert into a pike position.

Not sure how to lock your wrists? See that tip here!

• Hook one knee from the inside as the opposite leg extends behind you.

• Pass the opposite leg through the center - think up and through with some oomph!

• Rotate the hips and lift into a supported back flag with your knee hooked.

• Tuck your head in as you return to a pike position, then repeat on both sides.

Focus on actively pressing the arm into your lower back while also pulling up through the top arm for support.

3. Turn the Hips Enough

One of the most common mistakes is not rotating the hips far enough.

If your foot gets stuck behind the fabric, bring the hips:

• Up

• Forward

• To the front of the fabric

This allows the leg to clear the pole and creates the space needed for the climb.

While this is happening, the opposite knee must maintain a strong knee hook. If you are not actively engaging through your hamstrings to support your knee hook, you may slide at this point.

4. Create Space for the Upper Body

Your hips must travel far enough through the fabric so that:

• The arm can truly reach your lower back.

• The tail of the fabric lands behind your head rather than across the front of your neck.

It can help to pull upward with the top arm and direct your gaze slightly upward.

5. Hand Sequence Matters

In the full climb, the lower body action is the same, but the hand placement becomes critical.

As you climb:

1. The hand underneath the hooked knee reaches first to the opposite silk.

2. Then the arm behind your back releases and reaches up on the free silk.

A common mistake is releasing the hand behind the back too early, before the hips have fully passed through the fabric.

Think:

• Pass the leg through.

• Turn the hips.

• Press the hips forward.

• Reach with the hand under the knee.

• Then reach with the opposite hand. |

Common Mistakes to Watch For

• Palm facing the wrong direction: The hand behind your back should have the palm facing away from your body.

• Letting the back arm become passive: Keep actively pressing the arm into your lower back while also pulling up through the top arm for support.

• Not rotating the hips enough: If the hips do not turn far enough, the foot may get stuck behind the fabric.

• Losing the knee hook: Keep the hooked knee strong and active, especially as the hips press forward.

• Sliding in the fabric: Very slippery leggings or a passive hamstring grip can make this progression much harder to control.

• Fabric tail in front of the neck: The tail should land behind your head, not across the front of your neck.

• Releasing the back hand too soon: Wait until the hips have fully passed through before reaching with the arm behind your back.

• Trying the full climb too early: Spend as much time as needed with the wrist lock drill before removing that support.

  
  

A Quick FYI

You may notice some bruising behind or to the side of your knee when first learning this climb. This is common with knee hook-based skills, especially while you’re figuring out the correct placement and pressure. That said, sharp pain, pinching, or numbness is not something to push through. You know your body best, listen and adjust as needed.

🤩 P.S. Aerial Physique TV is turning 10! 🎉 To celebrate, we’re hosting a ​FREE 5-Day Anniversary Sequence Celebration​ starting Monday, July 13th.

You’ll receive one section of a special silks sequence each day, plus step-by-step tutorials, technique tips, a downloadable guide and the chance to submit your sequence for our anniversary prize drawing. It’s open to both APTV members and non-members, so feel free to invite your aerial friends. ✨Get all the details and join us here!