SL/PE1 Arch Body Hold (ABH)

gohei_ said:

Wow, that's pretty impressive Charm, but I have to ask, are your feet together? Cuz it seems like your heels aren't.

Hmm, good point, I thought they were but they don't look it in that photo. Will double-check; still jet lagged and hamstrings complaining from hard F session this morning

 

Slightly later edit;

It's no problem keeping my heels together with the same form. Thanks for picking that one, I'll keep attention on that detail!

Charm said:

Hmm, good point, I thought they were but they don't look it in that photo. Will double-check; still jet lagged and hamstrings complaining from hard F session this morning

 

Slightly later edit;

It's no problem keeping my heels together with the same form. Thanks for picking that one, I'll keep attention on that detail!

Well then, I'm officially envious. Ever since I started focusing on keeping my knees, as well as my feet, together, I haven't seen any improvement in my rom what so ever.

I'm hoping that foam rolling will make a difference.

gohei_ said:

Well then, I'm officially envious. Ever since I started focusing on keeping my knees, as well as my feet, together, I haven't seen any improvement in my rom what so ever.

I'm hoping that foam rolling will make a difference.

I was doing ABH for a year before F1 came out, minute sets as part of warm-up for WoDs 4-6x a week. It certainly wasn't anything worth taking a photo of to begin with. Have patience (and stubbornness) and it will definitely come.

I've not much experience with foam rolling, but I've seen people use it with dramatic improvements. Definitely worth a look IMO, something I want to look at once I free up some more time.

Yeah I done them before too, I worked up to my 3x60s and kept 1x60 as warmup, but I never thought about my rom, just lifting arms and legs off the ground. 

It's funny, back then I thought the hollow hold was my nemesis and I found the arch to be "easy". But now I think I will be doing full hollow way earlier than arch hold 

gohei_ said:

Yeah I done them before too, I worked up to my 3x60s and kept 1x60 as warmup, but I never thought about my rom, just lifting arms and legs off the ground. 

It's funny, back then I thought the hollow hold was my nemesis and I found the arch to be "easy". But now I think I will be doing full hollow way earlier than arch hold 

I found the opposite, actually, hollow hold was harder for me. I guess this is a result of a lot of bridging-- that active flexibility was built into my back over time so once I got the hang of the activation it wasn't so bad. It's not so bad now though; they feel about the same and particularly good exercises for supersetting. I prefer the hollow rocks to ABR though, just for the male comfort factor.

Haha.

Yeah I guess it's just a matter of keep going forward, progress is bound to happen sometime.

Gray said:

the PE0.8 would be the same but with the superman theme in the background

 

The one by Five For Fighting would be very appropriate.

 

--

 

I have been working on ABH Week 1 for 3x/week since I bought F1 10 weeks ago. This week, I reached the milestone where I can hold my quads completely off the ground, and breathe, for 3x12s. Next week I'll spend some quality time breathing and maxing my ROM for those 12 seconds, then deload, then in two weeks I can start week 1 again looking to follow the cycle and add seconds to my sets.

 

It has taken me three months to get to Week 1 proper. But it's not about the exercise, it's about the conditioning that the exercise gives you. I may have been "stuck" on Week 1, but my lower back is soooo much stronger than it was a few months ago!

 

If I can do it, you can!

here's mine =)

i'm working 5x36 with this rom, but one of my legs is higher than the other haha.... that's due to my back issues...

 

anyway, i'm working very hard on my rom and strength =)

what do you think?

 

http://youtu.be/CeHRzus8JNA

3D Guy said:

here's mine =)

i'm working 5x36 with this rom, but one of my legs is higher than the other haha.... that's due to my back issues...

 

anyway, i'm working very hard on my rom and strength =)

what do you think?

 

http://youtu.be/CeHRzus8JNA

Your legs look fine to me, but your upper body seems like it might be able to go up a bit more. You could try arching a bit more with your neck; that would let you bring your shoulders up, so that your arms are a little closer to your ear. When I do it I think about only touching the ground with the 'bowl' of my lower ribs.

 

Only other thing would be that you don't quite have that ROM for the whole duration (of the video anyway) as you re-arrange yourself once or twice. Could just be when filming, but it's something to keep in mind for your usual sets. That's an easy fix though. You won't be on this one too much longer, I think.

 

(Keeping in mind that unless someone official agrees here, I am just giving my thoughts, not gospel )

thanks charm... i need to extend more my upper back then....  it's hard XD

 

 

but anyway,i have to be able to perform them, slowly and steady wins the race

3D Guy said:

thanks charm... i need to extend more my upper back then....  it's hard XD

 

 

but anyway,i have to be able to perform them, slowly and steady wins the race

It doesn't need much, but over preparing is better than under! You're not far off now

A question to those who have knowledge in foam rolling; I was rolling a bit tonight on my quads and I found a lot of sore spots, pretty much all over the place. Is it likely that someone who has never done this kind of thing in the past to have that much to work on or maybe I was using to much pressure and the pain/soreness came from that?

I don't know much about this stuff and would like to do it properly.

gohei_ said:

A question to those who have knowledge in foam rolling; I was rolling a bit tonight on my quads and I found a lot of sore spots, pretty much all over the place. Is it likely that someone who has never done this kind of thing in the past to have that much to work on or maybe I was using to much pressure and the pain/soreness came from that?

I don't know much about this stuff and would like to do it properly.

that's expected, if you to my OP of foam rolling, it was particularly painful for me hitting the quad in a 45 degree angle. just start from your hip and work down towards your knee, you'll feel the tension bubbling out from your muscle and go from tender to workable from session to session. keep at it remember to work in small areas at a time, 3-5 inch areas.

That's good to hear, I will gladly (?) keep on trucking then 

 

And yes, I forgot you mentioned the pain in your first post, nice to know I'm not the only one suffering 

yeah, now that im working out most of the tension out of my legs, im feeling my upper/mid back a lot more involved my movements. today, I have a kind of tension spot right underneath my scapula along my spine. gonna have to learn how to foam roll that area as well. (in my case)

Haha, good luck 

well, i usually follow a personal template when foam rollin'  ...

 

if there's too much pain, you have to choose one or both of the following options:

1. use a softer roller/ball or whatever you are using, you should select a correct hardness that permit you to foam roll for, let's say an example, 45 secs without rest..

2. use less pressure when foam rolling, you can use less pressure when rolling placing one leg in the ground and making it lighter, and you can use both legs for distributing pressure in both legs and rolling both at the same time =)

 

 

then (this has worked for me for a long time), select a tight or painful spot, and begin to roll. Remember always to breath and relax yourself (breath is essential for stimulating golgi tendon organ). then just roll, and roll... haha...

 

use intervals of no more than 90 secs, and let your legs (or whatever you are Frollin') rest for 90-120 secs. Repeat two or three times.

 

you shouldn't expect the pain to go in the first day, even if is a little pain..

 

patience, consistency and regularity is what you should put...  oh, and mental thoughness XD

 

 

I'd probably make a video explaining it....  

 

Greetings to all, from Mexico

KeilaniG said:

today, I have a kind of tension spot right underneath my scapula along my spine. gonna have to learn how to foam roll that area as well. (in my case)

 

Tennisball?

Joakim Anderson said:

Tennisball?

i'm at the movies today with my dad and brother, i was leaning against one of the corners of the movie banners and it felt real good. guy next to us kept giving me looks

3D Guy said:

 (...) rest

 (...) mental toughness (...)

 

Seriously? For foam rolling?

 

 

Seriously man... i have some clients that literally cry when foam roll....

XD

I want to cry when thinking about this exercise. It was my favourite when I first started Foundation 

 

Although looking at the video again, I thought the athlete had more ROM. I guess my mind just built it up into some ridiculous unattainable ROM. I've still got a ways to go though.

 

This will be me after achieving mastery

 

I have a love-hate relationship with this movement. I hate doing it, but love every time I make even the slightest improvement in it.

 

Two things I've found has helped me most

• At the start getting body used to the position, by doing short holds now and then through the day.

I was about 6 weeks continuously sick, but did couple second holds now and then. Later, when I could start training again, was surprised to see that I was able to jump from struggling week 1 to semi-light week 5

• Pushing with abs against the ground.

Had a moment of enlightenment today when I noticed that pushing the abs against floor helped me keep my upper body higher and longer time.

whaureb said:

 

Had a moment of enlightenment today when I noticed that pushing the abs against floor helped me keep my upper body higher and longer time.

had to try it and you're right! it does help   B)

I was reviewing my form on this... and I noticed that sometimes I bend the knees too much, which only gives the illusion of ROM. Trouble is, I have no idea that I'm doing this consciously.

 

Does anyone have a good cue to raise the legs off the floor but not bend the knees excessively in the ABH ?