SL/PE1 Arch Body Hold (ABH)

dritar said:

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 ?

Reach up and back with your heels~

dritar said:

 

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

Your legs technically need to be locked out, not just straight. So focus on feeling tension in your quads.

thecolin said:

Your legs technically need to be locked out, not just straight. So focus on feeling tension in your quads.

Got it, legs locked out. That's easier to feel for. I had looked over the F1 video today  and it didn't look like that, but right on page 1, Coach says, "legs straight, feet together".

I'll try to think of it as an opportunity for this hold to improve me even more than I had thought previously possible...

I had a breakthrough with these recently.  I found the squeezing my glutes and pulling my head back are the two most fundamental cues to focus on.  Once I'm in position I then extend my arms farther if possible, although they're a lot higher as a result of the thoracic extension from the head cue.  

Once I'm hanging out in the final position, I try to lengthen from fists to heels.  It helps keep my mind off the pain...

Coach,

Any news about the Zombie Back Attack course?

I'm really in need of it as I can barely lift my legs from the floor on this exercise with feet together.

Daniel Canto Figueiredo said:

Coach,

 

Any news about the Zombie Back Attack course?

 

I'm really in need of it as I can barely lift my legs from the floor on this exercise with feet together.

Then why not start with your legs apart and slowly build it up then do it with them together.

Nic,

I was thinking that I and the other zombies around here needed more regressions on the integrated mobility work.

I'm really lost now: our problem is mobility or strenght?

Daniel Canto Figueiredo said:

Nic,

 

I was thinking that I and the other zombies around here needed more regressions on the integrated mobility work.

 

I'm really lost now: our problem is mobility or strenght?

The answer would be yes. They go together. Can you do it with your feet apart?

I feel like my shoulders are completely blocking me, It`s not a strength issue I feel, it`s that I cannot get higher with arms straight ahead. When I put my arms straight out I feel like I can put head to ass. If I don`t press my feet together and leave a few centimeters between I can go alot higher.

Im manning up for f7 atm, fml.

I feel like getting to mordor without clothes, food, weapons and a brotherhood would`ve been a more suitable pe 1

Shoulder and hip mobility are connected. This activation and mobility can take time.

Use a modified form that works for you then change ONE! And only one thing at a time and work back up.

ABH has been a valuable lesson in humility and the power of patient progress.

After 1) re-doing weeks 9-12 (twice), then 2) taking it back to weeks 5-8, I have now 3) taken ABH back to week 1 (currently on week 2).

Last night, for the first time, I completed 5 x 12s with FAR better ROM than ever (not quite convinced it meets mastery ROM, but I'll film it on Friday to check) and without a hint of the usual torture that I usually associate with it.  While this is admittedly a long way from 5 x 60s, I am finally beginning to see the path forward

Guys, finally I've started to increase the ROM by foam rolling and max tension on glutes and hams; very important tips few pages ago!

June 15

July 2

Just a little bit, but is noticeable.

I's true; slow progress is still progress.

C'mon guys. we've to beat it!

Very nice AdrianoFlo Well done.

I just finished 4x30s (an hour ago) with what I think is good ROM :)

You've to upload photos to keep motivated!  

i'm working with this rom for 5x36s, next week is my deloading =)

I'm not having any problems to keep that ROM =)

Adriano: try rolling your psoas and iliacus...

Any videos how to do this foam rolling? I cant understand how it's done.

Well... I thought I'd put a video up of my ABH. It's improving and wasn't quite as bad as I expected. I know my arms are low but I'm hoping the H1 mobility will help with that. Keep at it people!

It's encouraging to see that I'm not the only one struggling with this.  It's funny; as uncomfortable and frustrating as this movement can be, I'm more motivated all the time to keep practicing.  I actually feel grateful that this movement has exposed this huge strength/mobility deficit I didn't even know I had.  There's a sense of motivational discontent that my physiological ROM against gravity is so limited with this movement, and I'm very appreciative of the opportunity to address it.  

It's been sort of a wakeup call for someone who is relatively young (25) and relatively fit.  It's easy to see the overweight guy struggling to climb stairs or a person who looks overly decrepit for their age, but sometimes the pathological processes growing in our own body biomechanics hide out behind decent body composition and muscular development.  Between this forum, Foundation, and my own personal  Coach Sommer sitting on my shoulder (on both the angel and devil sides), I'm pleased that these self-deceptions/blindspots regarding my own physical health have been replaced by optimistic realism.

But yea, they're still hard.  My appraisal would probably be somewhat less complimentary if I stopped mid-round to give my opinion of them...

3D guy, it looks as though your feet are not together in the picture you posted above. Are you doing a ABH regression (making the skill easier by keeping the feet apart) on purpose? If not then make sure you are actually keeping them together as this greatly increased the difficulty of the skill and makes the ROM more challenging to achieve/maintain.

Keegan Y said:

3D guy, it looks as though your feet are not together in the picture you posted above. Are you doing a ABH regression (making theio skill easier by keeping the feet apart) on purpose? If not then make sure you are actually keeping them together as this greatly increased the difficulty of the skill and makes the ROM more challenging to achieve/maintain.

Nope

My feet are together

The pic is a screenshot from a video

I think ill upload better a video than a pic

Almost together is still apart. Your feet are clearly separated in the photo.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

Almost together is still apart. Your feet are clearly separated in the photo.

Yours in Fitness,

Coach Sommer

ok then, i'll upload a full video doing these....

How exactly do you use the foam roller? I had never heard of them before and am not sure what the point is and if there is a right and wrong way to roll. Can anyone explain or post a video?

Does it matter if it is large, small, soft or hard?

Foam rolling is a way of doing myofascial release. The size of the roll hardly matters, but it should be quite hard. At first the hardest ones might hurt too much but once you get your tissues in order, even metal pipe works.

Google for better instructions, but essentially you just lay on the roller with the area you want to work on directly on top of it, search for some tight spots and slowly roll back and forth in that spot until you feel the tension going.

Thanks, roller ordered and arriving tomorrow.