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.

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.

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 accessibleGentle mobility drills to help you prepare safelyFoundational strength and coordination exercisesThe first steps toward the Macaco, broken down clearly and calmlyTips to build confidence, even if you’ve never done anything like this beforeThis 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.

Overview

Section 1: Welcome & Introduction

Lecture 1 Welcome to the Course

Lecture 2 What You’ll Need (and What You Won’t)

Section 2: Get Your Body Ready

Lecture 3 Preparation Principles for Adults

Lecture 4 Full-Body Warm-Up (Follow-Along)

Lecture 5 Specific Warm-Up Exercise 1 — Reverse Bridge

Lecture 6 Specific Warm-Up Exercise 2 — Wrist Positions

Lecture 7 Specific Warm-Up Exercise 3 — Shoulder Taps in Plank

Section 3: Macaco Fundamentals

Lecture 8 What Is the Macaco? (And Why Learn It?)

Lecture 9 Key Mechanics Explained

Section 4: Begin the Movement

Lecture 10 Step 1 – Strong Foundations: Setup & Key Warm-Up Drills

Lecture 11 Step 2 – Unlocking Full-Body Extension

Lecture 12 Step 3 – Light Hops & Timing: Creating Flow

Lecture 13 Step 4 – Turning Sideways: Your First Real Macaco Motion

Section 5: Common Mistakes & How to Fix Them

Lecture 14 Common Mistake #1 — Starting Too Low

Lecture 15 Problem 2 — Not Using the Swinging Arm Enough

Lecture 16 Problem 3 - Overthinking the Hand Placement

Section 6: Next Steps & What’s Ahead

Lecture 17 Where to Go from Here

Lecture 18 Final Words & Thank You

Lecture 19 Next Steps — Full Macaco Course

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.