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  1. Hey Y'all thanks for taking the time to help me out with fixing my Winging Scapula so I can finally do handstands again and get back to training. The story in detail as to how my scapulae started winging so you experienced coaches and gymnasts can help me out with curing it because I am just a runner and got into gymnastics and LOVED it. Anyways please try to help diagnose the problem but i'll start out with describing All my exercise leading up to my scapulae winging. - Me as a runner got into gymnastics somehow and started doing plenty of body-weight exercises,stretches, and skill practice (like the Planche-Pushup). I started doing Weighed dips and weighted push-ups and Weighted Pull-ups. My Chest and front shoulders and Biceps got pretty strong but i never really did any exercises for my Back. I Also did PLENTY of handstands and practiced an hour a day and randomly again that day, i did handstands EVERYDAY cause i loved them. I took a gymnastics class and practiced the handstand and got better and made it much more straight and kept going up in lifting heavier weight with Dips and Push-ups and Pull-ups. One day I randomly wanted to learn the Planche so looked up exercises to lead up to it. So i got on the floor and did a Planche-Lean while Protracting to get more force for my practice session. I then looked into the mirror next to me while i was leaning forward in my Planche-Lean and noticed my scapulae was Protruding out and it looked quite odd. I didn't think much of it and continued my session but when i tried to practice my handstands I COULD NOT HOLD IT. Please help me out coaches and gymnasts cure this winging scapulae. It does not wing very badly at all compared to what i have seen and i feel no pain at all and no loss in movement. What do i do to fix the winging my scapulae is doing so i can do my handstands and gymnastics again because I LOVE IT. please be VERY descriptive in what i have to do to fix this and thank you and bless your kind heart anybody that tried to help me out. I also tried scapulae push-ups but they are a joke and don't help.
  2. Brian Li

    Super PPP?

    Hey guys, I think I just discovered a very advanced variation of the PPP. It is a PPP with the hands placed further behind your hips or COM. To do this your feet would have to be pinned to the wall with something otherwise your feet will lift off. I just discovered this yesterday while trying to find out how PPPs with heels against the wall are harder than regular PPPs. I think my scaps had to be elevated a little to a lot and on some attempts my body was piked depending on how far back I put my hands. Some attempts felt like I had a straight body, but my body may have been piked a little and scaps elevated. Even then with a pike the resistance is much greater than a regular PPP with hands at the COM. I think the difficulty is about equal to or greater than that of a real full planche push-up, but I haven't thoroughly compared it yet. I have been doing them with hands placed a couple inches behind my hips (also my COM) and I think my body was straight with some elevation of the scaps. I think the piking on some reps were because of fatigue or when I put my hands even further pack without falling.
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