'Macaco' (partial regressions)
Ground-acrobatic skills
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2m 10s
THE WHAT:
This context presents partial regression variations of the ‘Macaco (ipsilateral)’, ‘Macaco (contralateral)’, and ‘Macaco (dupla)’, where the same explosive hip-thrust principle remains fully intact, but the movement is intentionally limited in spatial amplitude. Rather than progressing fully over the top, the body resolves at partial inversion angles, typically aiming for a minimum of approximately 90 degrees (quarter turn) before returning or redirecting out of the movement.
Resource contents:
0:05 - Macaco ipsi (partial)
0:41 - Macaco contra (partial)
1:21 - Macaco dupla (partial)
The key focus is maintaining the same explosive quality while reducing the degree of rotation. This creates variations in expression that sit between grounded initiation and full overhead inversion, allowing the practitioner to explore different trajectory depths without changing the underlying mechanics.
There is no hierarchical relationship between partial and full versions - these are not regressions in a progressive/value-sense, but usable variations within a wider movement vocabulary, particularly valuable in free association contexts where different expressions of the same pattern can be used to mix both qualities & flavours.
THE HOW:
Begin from the same structured squat entry as in the full Macaco, establishing a clear and complete weight shift into the supporting arm. The arm still forms a stable “table” structure, and the hip thrust remains fully explosive - there is no reduction in power intent.
The key difference is in trajectory management. Instead of continuing the movement over the top, the practitioner deliberately limits the arc of rotation, allowing the body to resolve at partial inversion angles (minimum ~90 degrees). The arm still guides direction, but the body exits earlier in space, reducing the vertical and rotational amplitude while preserving full force expression.
The hip thrust must remain fully committed even when the trajectory is shortened. This ensures the movement retains its dynamic quality rather than becoming a reduced or collapsed version of the full pattern. The body should clearly organise in anticipation of the exit and lead the energy of the XHT into a stable unilateral or bilateral exit on the legs.
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