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Cross Back Skills

Cross Backs are a key footlock skill with many entries and variations; all cross backs consist of the same two parts – a cross over the back and footlocks or wraps over the feet. The skills in this course span a range of difficulties ensuring that all students will find something they find challenging.

Online Course Cost: £175

Questions about the course? Click on the headings below for more information, or contact us.

Course requirements and Pre-requisites

You will need:

  • to hold a Spin City Spin City Foundation Aerial Silks Instructor Course certificate, or equivalent certificate
  • access to the internet via a PC, laptop, or mobile device
  • access to at least 1 set of aerial silks
  • a minimum of 2 hours’ study/training time per week (to complete the course within the 1-year deadline)
  • a device to film videos on (mobile phones are allowed)

Course Moves List


  • Basic Cross Back Prep
  • Exit from Cross Back Prep
  • Basic Entry to Cross Back Straddle


  • Arabesque Kick Entry
  • Beaman Seat Roll
  • Double Footlock Roll Up Entry
  • Georgia Twist Entry
  • Arabesque Lunge Roll Entry
  • Mermaid Seat Entry
  • Tree Entry
  • Pin Up Entry
  • New York Cross Back Entries
    • Muscle Up
    • Cradle Entry


  • Triangle
  • Cross Back Seat
  • Cross Back Mermaid
  • Cross Back Knee Hang
  • Cross Back Ankle Hang
  • Cross Back Frog
  • Cross Back Straddle to Belay
  • Cross Back Gazelle
  • Cross Back Mid-Splits
  • Cross Back Planche
  • Cross Back Crochet Superman
  • Cross Back to Double Catchers

Core Moves

Compulsory moves required for technical assessment

  1. Basic entry to Cross Back Prep (with exit)
  2. Double Footlock Roll Up to Cross Back
  3. Georgia Twist
  4. New York Cross Back Straddle (Muscle Up or Cradle Entry)
  5. Cross Back Straddle to Belay


This course has two main parts to the assessment; a theory assessment and a practical assessment.

Theory AssessmentPractical Assessment
Answer theory questions related to each unit of the course. Questions are multiple choice, or short answers.
Part 1: Combination of Moves. Film a continuous combination of 5 moves from the course syllabus. The entry can count towards the total number – we will be looking for a minimum of four cross back-specific skills within your video.
Part 2: Core Moves Technique and Execution. Film each of the core course moves.
You will have 1 year from the date you are enrolled onto the course to complete the online study and assessment.

Course Description

Cross Backs are a key footlock skill with many entries and variations; all cross backs consist of the same two parts – a cross over the back and footlocks or wraps over the feet.


This unit will cover the theory behind the Cross Back, including upright Cross Back prep positioning, engagement in the core, upper and lower body and correct technique in the inverted Cross Back Straddle position.


There are many possible entries to a Cross Back Prep position, we have listed some of the most common in this section. All of these entries can be done using either Figure 8 or Aerial Dance Footlocks (with the exception of the New York Cross Back, which uses double leg wraps instead). 


In this section, we will cover a variety of add-on skills for Cross Backs. Most of these can be done from any entry in the previous unit with either Aerial Dance or Figure 8 Footlocks. Where this is not the case, it will be noted on the individual move. We have arranged these skills in order of difficulty starting with those not requiring a Cross Back Straddle so that all levels of student can find something to challenge them. 


Cross Backs are one of the most natural skills to include in a combination. You can get into a Cross Back Straddle from a variety of entrance points, and use some really innovative skills, poses and transitions when you get there. In this unit we have included some of our favourite Cross Back combinations for you and your students to try.


The final unit of the course covers Cross Back-specific health and safety considerations and provides and overview of the health and safety fundamental, covered in our Foundation Silks Instructor Course, including concepts such as public liability insurance and risk assessments.

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