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Background/Context: I have two gymnasts who have been having difficulty progressing in regards to the Straddle L-sit Press on Parallel Bars and the Endo Roll Press on Floor. They are very talented gymnasts, but without being able to conquer these skills they are capping out score wise and I know these deficits will haunt them later on in their careers if I ignore them. They are both able to press with straight arms and legs from a Straddle L-sit on Parallel Bars, but the Straddle L-sits are poorly held and would result in a double -.3 deduction from pressing from a poorly held position. I have gone to great lengths to work on their active and passive pancake flexibility, passive and active hamstring flexibility, and scowered mannaweb.net, drillsandskills.com, and literature for drills/advice on how to address this issue, but they still seem to hold the Straddle L-sit with feet below the bars. I recently read an article regarding the importance of core stabilization in active hamstring flexibility, which I want to try and implement, but if this fails I think I'd have nothing else left to try. (http://shiftmovementscience.com/how-a-gymnasts-tight-hamstrings-can-really-being-a-core-control-problem/) General Information: They can both can press with straight arms from Straddle L-sit, but Straddle-L is poorly held (feet below Pbars) They both have a decent passive straddle, about 135 degrees, probably about 100-110 degrees actively. They both have a decent active pancake, can lower down by themselves to just inches off the floor, but can't flatten their back yet (Assuming related to tight adductors/gracilis or adhesions between gracilis & semimembraneous as mentioned by Kit Laughlin) I have done seated straddle leg lifts for a while, but am thinking there may be an issues with core engagement for posterior pelvic tilt (PPT) to hold the legs up during the straddle L. Questions/Comments: 1) Is this simply a matter of staying the course and continuing to work active/passive flexilibility and holding straddle L on piroulettes? 2) Are there more effective drills/conditioning regimes beside seated straddle leg lifts, supine straight leg stretch, doing pancakes, pancake arch ups, and holding straddle Ls? 3) Are there some muscle groups I am ignoring strength/flexibility wise or could there be a programming issue? I would be appreciative of any and all advice on the matter! I willing to go to whatever lengths to see this goal accomplished, so no advice goes unappreciated!
Charlie Martin posted a topic in MovementHi there, I am extremely tight in my pancake and pike (I only recently started doing jefferson curls and pancake stretches) and so whenever I train press handstands on mini parallel bars it pretty much turns into planche training as I am forced to move through a straddle planche to get to the handstand. I have a semi-decent straddle planche of around 5 secs and so I am OK with the exercise but after maybe 3 presses my form goes from mediocre to horrible and I know that with better mobility things would be a lot easier. I'm considering purchasing the middle split course... Would this be best for press mobility? Or would the integrated mobility exercises in H2 be superior? But then that would require me to purchase H1 because it's a prerequisite (right?) and I would feel like that would be a step down for me as I have a semi-solid one arm handstand of around 20 seconds (hope I'm not sounding too stuck up!). And say I did purchase the middle split course, would it be recommended that I wait until my mobility is better before training presses again? At the moment it's just hard for me to organise my workout schedule if I'm unintentionally overtraining my planche by training presses (on top of my planche training). Any thoughts? Thanks in advance.
I´m 19 years old and started doing gymnastics 2 years ago. I made good progressions in terms of strength and balance but my bad flexibility keeps me from moving to new skills. My main goal now is to achieve the Press to Handstand. Therefore i am trying to improve my Pancake stretch because i think its the main reason that i can´t get the HSP yet. I can only go to the gym 2x a week, so that have to stretch alone the other times. I would like to hear some progressions to finally get the chest on the floor with legs spread apart which i can try at home and without a partner. Cheers