THE WHAT:
The ‘Macaco’ is a ground acrobatic movement derived from the world of Capoeira, named after the genus of monkey known for its agility and acrobatic capability. In its original context, it is commonly used as a fast evasive action, typically moving backwards while maintaining flow and spatial readiness.

The main focus of this context is clear & clean application of the explosive hip-thrust (XHT) synergy, where propulsion is created through coordinated weight shift into the supporting arm and a powerful vertical-drive through the hips. The movement expresses different spatial outcomes depending on how force, timing, and trajectory are organised, moving from lower to more overhead expressions of the same underlying pattern.

Three primary variations define the system. In the ‘Macaco (ipsilateral)’, the landing leg matches the supporting hand side. In the ‘Macaco (contralateral)’, the landing leg is opposite the supporting hand. In the ‘Macaco (dupla)’, both feet land together, with a stronger emphasis on re-establishing or meeting contact with the second hand on the ground during the exit phase.

Across all variations, the goal is the gradual expansion of trajectory toward more overhead expression. The guiding arm plays a key organisational role: as in the 'Chapeau de couro', the direction of the lead arm sets the pathway of the movement, with the eyes following and consequently leading the spine, and entire structure. Lower arm positions produce more contained trajectories, while a fully extended overhead arm guides the body into the full inverted arc over the top.

Resource contents:
0:05 - Macaco (ipsilateral)
1:16 - Macaco (contralateral)
2:05 - Macaco (dupla)

THE HOW:
Begin from a squat position and organise a clear weight shift into the supporting arm, forming a strong, stable “table” structure. This weight transfer is essential - the movement is not initiated by the XHT alone, but by the combination of loading into the arm and preparing elastic tension through the lower body.

From this loaded position, initiate the explosive hip thrust, releasing power through the hips while following the trajectory set by the lead arm. The arm should guide direction first, with the hips and legs following the established line of travel. Coordination between arm placement, weight shift, and hip release determines efficiency and control.

In all variations, aim for a complete transfer into the supporting arm before take-off, avoiding premature hip action. The movement can be slowed in the entry phase to improve structure, timing, and alignment before the explosive phase is released.

Execution should prioritise clean weight loading, clear arm-led trajectory, and a decisive hip-driven release that matches the chosen variation. The quality of the movement lies in how efficiently force is transferred through the hand and reorganised through the hips into the landing pattern.

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