Macaco for Beginners: Easy Start for Adults Over 30

Learn the first steps of this acrobatic move with smart progressions, safety tips, and adult-friendly coaching.

Created byInauen Thomas

Last updated 5/2025

English

What you'll learn

Build a strong and safe foundation for learning the Macaco — even as a complete beginner.
Understand the essential mechanics and body coordination behind the Macaco.
Learn how to warm up and prepare your body with focused drills for shoulders, wrists, and spine.
Explore the first key steps of the Macaco through a clear, progressive breakdown.
Gain confidence in moving backward and supporting your weight on one arm.
Discover whether this movement is something you want to keep pursuing — and how to go further.

Course content

6 sections • 19 lectures • 33m total length

Welcome to the Course1:18
Get a quick overview of what this mini-course is about, who it’s for, and how you can make the most out of your training. A short welcome and what to expect next.
What You’ll Need (and What You Won’t)1:20
In this lesson, you’ll find out what you actually need to start learning the Macaco — and what’s not necessary at all.

Preparation Principles for Adults1:56
Learn how to train smart and sustainably as an adult. This video shares key principles that will help you progress without injury or frustration. Actually this is not only recommended for people above 30 and should be done by every practicioner.
Full-Body Warm-Up (Follow-Along)4:43
Follow along with this general warm-up routine to activate your whole body and prepare for safe and focused practice. Ideal before any Macaco or acrobatic training session.
Specific Warm-Up Exercise 1 — Reverse Bridge0:34
Activate your spine and lower back with the reverse bridge. This foundational mobility drill helps to build a strong posterior chain and also helps open your chest and improve shoulder extension — all essential for a strong Macaco.
Specific Warm-Up Exercise 2 — Wrist Positions0:32
Explore key wrist positions to prepare your joints for weight-bearing movements. These gentle mobility exercises will help reduce strain and build confidence when placing your hands behind you.
Specific Warm-Up Exercise 3 — Shoulder Taps in Plank0:40
Develop shoulder stability and control with this simple but powerful drill. Shoulder taps help reinforce body alignment and prepare your upper body for dynamic loading during takeoff.

What Is the Macaco? (And Why Learn It?)1:16
Discover the origins and purpose of the Macaco. In this lesson, you’ll learn why this powerful movement is an ideal starting point into the world of acrobatics — especially for adults starting their acrobatic journey.
Key Mechanics Explained1:24
Get a clear breakdown of the core technique behind the Macaco. This lesson helps you understand how different body parts work together — laying the groundwork for confident, safe movement.

Step 1 – Strong Foundations: Setup & Key Warm-Up Drills3:02
Lay the groundwork for success. In this lesson, you’ll learn the ideal starting position and practice essential warm-up drills to prepare your body for the movement ahead — with safety and control in mind.
Step 2 – Unlocking Full-Body Extension2:25
Learn how to fully extend from your base and activate your entire body. This step is all about building power and alignment, so you can move with more ease and confidence.
Step 3 – Light Hops & Timing: Creating Flow3:14
Bring your movement to life. In this lesson, you’ll begin adding light, controlled hops and refine your timing to help your transitions feel smoother and more dynamic.
Step 4 – Turning Sideways: Your First Real Macaco Motion5:46
This is the moment it starts to feel real. Here, you’ll learn to rotate your body sideways — a key milestone that brings you one step closer to a full Macaco.

Common Mistake #1 — Starting Too Low0:45
Starting from too deep a squat or the "all fours position" can limit your ability to push upward and rotate efficiently. In this lesson, you’ll learn why a mid-level starting position works better — and how to find the sweet spot for your own body.
Common Mistake #2 — Not Using the Swinging Arm Enough0:33
Your swinging arm is a powerful tool for generating lift and rotation. This lesson shows you how to make better use of it — so your movement feels stronger, lighter, and more connected.
Common Mistake #3 — Overthinking the Hand Placement0:34
Precise hand placement is helpful, but over-focusing on it can make you tense and hesitant. Learn how to approach this part of the movement more naturally — and what matters most at this stage.

Where to Go from Here1:49
You’ve built a solid foundation — now what’s next? Learn how to keep progressing, whether on your own or through the full Macaco course with structured training and deeper insights.
Final Words & Thank You1:14
A quick wrap-up and a heartfelt thank-you for joining the course. No matter where you go next, I hope this course gave you a boost of confidence and inspiration to keep moving forward.
Next Steps — Full Macaco Course0:24
Ready to go deeper?
In this final lesson, you’ll find a short PDF that introduces you to the full Macaco training experience — including everything that’s beyond this mini course.
If you’ve enjoyed the process so far and want to continue, take a look at what’s possible next.
All details are inside the downloadable PDF attached to this lecture.

Requirements

No previous acrobatic experience needed — this course is beginner-friendly.
You should be able to move freely and comfortably on the floor (e.g. crawling, rolling, sitting cross-legged).
A bit of general body awareness or light training background (like yoga, martial arts, or fitness) can be helpful, but is not required.
You’ll need a soft and safe space to train — a gym mat, carpeted floor, or grassy area is ideal.
An open mindset and a willingness to try something new!

Description

Have you ever seen someone do a Macaco and thought: “Wow, that looks amazing… but there’s no way I could ever do that”? If you’re over 30, maybe you feel a bit too old, too cautious, or too stiff to even try. This course is here to change that.

This beginner-friendly mini-course is designed specifically for adults who are curious about learning the Macaco — a powerful and flowing backwards movement from the world of Tricking and Capoeira. You don’t need to be young, acrobatic, or flexible. All you need is the willingness to explore something new at your own pace.

You’ll learn:

What the Macaco is, how it works, and why it’s surprisingly accessible
Gentle mobility drills to help you prepare safely
Foundational strength and coordination exercises
The first steps toward the Macaco, broken down clearly and calmly
Tips to build confidence, even if you’ve never done anything like this before

This isn’t a fast-paced, flashy challenge — it’s a thoughtful and realistic way to experience movement in your own body. You’ll feel what it’s like to begin the Macaco and understand if you’d like to go further.

Disclaimer:

This is a mini-course, not the full Macaco training system. It’s designed to give you real progress and a solid taste of the technique. If you’d like to learn the full step-by-step progression, including technique breakdowns, transitions, and a full 9-week training plan, I’ll show you how to take that next step.

Who this course is for:

This course is designed for adults who want to learn the Macaco in a realistic, structured, and safe way — especially if you’re over 30 and don’t feel as flexible or fearless as you did in your twenties. Whether you’re starting from scratch or want to refine your basics — this course is for you.

Macaco for Beginners: Easy Start for Adults Over 30

What you'll learn

Explore related topics

Course content

Welcome & Introduction2 lectures • 3min

Get Your Body Ready5 lectures • 8min

Macaco Fundamentals2 lectures • 3min

Begin the Movement4 lectures • 14min

Common Mistakes & How to Fix Them3 lectures • 2min

Next Steps & What’s Ahead3 lectures • 3min

Requirements

Description

Who this course is for: