Foundations / Solo mat / Foundation

Forearm frame / solo

Organize forearm shapes while seated or on your side.

The shapes everything else starts from: how to sit, kneel, stand and fall on a mat without thinking about it.

Phases of this study

1. Arms at rest. On the side, elbows near the ribs.
2. Elbows in. Elbows stay inside the width of the shoulders as the forearms rise.
3. Frame presented. Forearms in front of the chest at about a right angle.
4. Hold the space. Structure without locked elbows.
5. Release. Back to the seated base.

Common faults

Reaching

The arms straighten and the frame becomes a push.

Flared elbows

The elbows drift outside the shoulders and the frame folds.

Frame from a flat back

Lying flat with the arms up is not a frame; the side position is part of it.

Why it matters

A frame is a bone structure that holds distance so the hips can move. This study can only show the arm shape and where the elbows sit; it is here so the shape is familiar before a coach puts something in front of it.

Drill prescription

3 rounds of 40 seconds work with 20 seconds rest. Form the frame, hold three breaths, release. Both sides.

Scope

Solo drill on a mat. No partner, no grips, no weight, no pressure and no resistance are shown. Not coach-verified: a qualified instructor has not reviewed the animation or these notes. With nothing to frame against, whether the shape would hold under load cannot be shown.

Cues the timer will call

1. Keep the shoulders comfortable.
2. Think about space, not pushing against resistance.
3. Revisit the frame your instructor demonstrated.

Movement notes: Seated base

1. Sit tall. Use a comfortable seated position on a mat.
2. Set a base. Keep one foot available to support movement.
3. Hands ready. Hands can frame or post according to the task.
4. Hold. Pause without collapsing onto the lower back.

Watch for. This shows solo base only, not a partner escape.

Movement notes: Forearm frame • solo shape

1. Side position. Begin on the side, not reaching from a flat back.
2. Elbows in. Keep the elbows connected to the space near your ribs.
3. Forearms in front. Present the forearms in front of your torso.
4. Maintain space. Maintain structure without locking the arms straight.

Watch for. A frame is defined by what it is placed against. Alone, this study can show the shape of the arms and where the elbows sit; it cannot show the direction of force, the contact point or whether the frame would hold.

Rehearse, then reflect

Open the visual study to step the phases on the live model. Start slowly using the movement taught by your coach, pause between repetitions and keep the range comfortable. Add the study to a session when you want a timed block, and record one useful observation afterward.