What You'll Learn
- How to utilize gravity in a cambré forward to create spinal decompression
- Techniques for separating the ribcage from the pelvis to improve posture
- The connection between hamstring flexibility and upper body alignment
- How to apply the 'lift' found in a cambré to standing positions like sous-sus
About This Video
In this insightful ballet tidbit from Broche Ballet, we dive deep into the functional mechanics of the cambré forward. While many dancers view this movement primarily as a way to stretch the hamstrings, its true value lies in its ability to train and refine your posture. By shifting your perspective from simply reaching for the floor to actively lengthening the spine, you can transform your barre work into a powerful tool for overall body alignment and core engagement.
The key to a successful cambré forward is the conscious separation of the ribcage from the pelvis. When you are hanging over your legs, gravity naturally assists in pulling your upper body away from your hips. This creates much-needed space in the waist and decompresses the vertebrae in the lower back.
At Broche Ballet, we encourage students to lean into this sensation, feeling the weight of the head and torso create a sense of length that is often difficult to find while standing upright. However, the real training happens during the transition back to vertical. Before coming up, try to reach down just a little bit further to maximize that length.
As you rise, the challenge is to maintain that newfound space between the ribs and the pelvis. Instead of collapsing back into your usual stance, use your core to hold the lift. This practice builds the muscular memory required for impeccable ballet posture throughout your entire practice.
We also explore how this concept applies to other movements, such as sous-sus. In a sous-sus, you do not have gravity pulling your torso down to help you find length. Instead, you must replicate that internal feeling of lifting the ribcage away from the pelvis using your own muscular strength.
Mastering the cambré forward ensures that your sous-sus—and every other step in the center—is performed with a long, elegant, and supported spine.
