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  1. Hello! I have more of a theoretical question, hope is no problem that I ask here. I have being studying some mechanisms of spinal extension, namely Intra-abdominal pressure, Thoracolumbar fascia gain and Hydraulic amplifier mechanism (there is some information here http://www.futurefittraining.co.uk/Courses/courseid973562240/Mechanismsofspinalstability/AdvAP_U5L3_Mechanisms of spinal stability.pdf). It's mainly the fact that during flexion of the spine deep muscles within the ribcage and abdominal area protect the spine by hooking around the abdominal cavity, but this bracing is counterbalanced with an extension mechanism that through the fascia in our lower backs compresses the erector spinae, and that in turns extends our spine. This three mechanisms help us counterbalance either movements of flexion or extension, so we can balance upright. I cannot say I can explain it greatly yet, but hopefully somebody here would have hear about it. If you do, do you think this mechanism can work in the same way but only backwards during a Press Handstand? I'm starting to understand the huge "core strength" (including things like the pelvic floor and transverse abdominis) this movement requires. Also, if it does, would the trapezius serve the function of the thoracolumbar fascia, compressing the erector spinae and that creating extension at the hips? That would explain why so much trap strength is required for this! I hope somebody can give me your thoughts on this, or at least point me to any resources. Thank you for your time
  2. Santiago Pinzón

    Where is the weak link in this Front Lever?

    Hello GB! I have being working hard on my front lever for the past months, but as you can see below, I cant quite straighten my body yet. I can hold this position for about 3 seconds, and do not really feel much strain in it. I don't know if what's holding me back is my scapula strength or the strength in my core (glutes and lower back to extend the hips more). Where do you think I should focus on? Thank you for your help!
  3. Indeep Jawanda

    Health benefits of GST: Improved Digestion

    Was wondering if anyone, including Coach, has over the years working with GST, noticed any improvement in general health parameters? More specifically with an improvement in their digestive ability (assimilation, absorption, circulation, elimination) after doing certain exercises in the GST curricula. I am thinking that core exercises such as hollow holds, body levers, v-ups, HLLs, russian twists, side arches and windshield wipers might somehow strengthen the muscles surrounding the the digestive appartus including the intestines, thereby massaging them, thereby making them function better which would ultimately lead to better digestion and absorption of your high quality food intake. Anybody have any thoughts or experiences in regards to this subject matter?
  4. I came across www.gymnasticbodies.com/proper-way-v-ups/ and this video www.youtube.com/watch?v=1RwgqYQpWp8 from 6:10 s (appx) onwards. The article says to go slow and controlled, but in the video by Durante, he goes really fast. ( ). So what do I follow exactly? And what am I missing here? Also, www.gymnasticbodies.com/first-things-first-mastering-hollow-body-position/ How far should I lift my upper back with my lower back pressed in? I can press in my lower back with my upper back on the ground, so, should I be lifting it up till I feel only my lower back touching (or) till just my lower back and bones (I think scapula, not sure) on the back keep touching (or) else I don't know how to do it.
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