SL/PE1 Arch Body Hold (ABH)

Flameous said:

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.

metal pipes...that's going to be rad. 

Here's a short video from today's workout..

 

i filme in three different angles, so you can see and critique my form...

 

http://youtu.be/JfijY35YX_A

 

Is an amazing feeling when you perform it with straight legs.... i rememeber when i began to work it, i wasn't able to keep my quads off the ground....

 

 

so, don't give up, always go for a better rom, foam roll, and work...

Whenever I feel like giving up on improving this exercise, I just think to the inevitable chest roll to handstand in F3 or 4 and what the beginning motion of that exercise is similar to.

Interesting... I could do ABH and smoke cigarette (not that I smoke at all). It's very easy for me to hold for minute or two. I did plenty of kettlebells lifting and deadlifts and cleans and things like that so that is why.

BUT give me some abdominal thing for 60s and I'm sweating and shaking and swearing... We all have some Achille's heels   .

 

 

Bobby Bogdanovski said:

Were made by the devil

That is all.

 

are the legs supposed to be locked in the kneecap or is a slight bend ok?

it really makes this brutal exercices even more devilish...

 

sry if that question has already been asked before.

 

another thing which regards to all movements not only ABH:

Should we work up to mastery and THEN try to increase our rom by repeating the last mini cycle over and over

OR

should we repeat the current mini cycle until we reach the required rom and continue with the next

mini cycle afterwards and repeat the game?

P5yx said:

are the legs supposed to be locked in the kneecap or is a slight bend ok?

it really makes this brutal exercices even more devilish...

 

sry if that question has already been asked before.

 

another thing which regards to all movements not only ABH:

Should we work up to mastery and THEN try to increase our rom by repeating the last mini cycle over and over

OR

should we repeat the current mini cycle until we reach the required rom and continue with the next

mini cycle afterwards and repeat the game?

I'm pretty sure you can do it all the way to mastery and then repeat the last mini-cycle for increased ROM. I think I read that in this topic somwhere at the middle, where the guys discuss the easier progressions for ABH.

P5yx said:

are the legs supposed to be locked in the kneecap or is a slight bend ok?

it really makes this brutal exercices even more devilish...

 

They should be locked out straight. It makes it harder for the static hold, but afterwards it actually makes the rocks easier.

haha thx. due to my REALLY tight psoas muscles it's gonna be a freaking long journey... never mind it's fun....

guys, I stumbled on a tid bit that had my hip cramping like mad but made the hold easier   

 

when you're lifting your legs, externally rotate your leg while you clench your butt and keep the feet together. 

 

enjoy! 

That's what happens to me when I squeeze my butt. The legs go higher but the knees drifted apart so I thought that was bad form.

Do you manage to keep knees together doing that?

nope, my knees don't touch at all whilst i do this PE. I could if i had more hip flexor mobility. im sure that will be sorted out in the future.

after investing so much time into this PE, im NEVER letting digress.

One thing which has really helped me with this movement lately (and all of the Foundation and Handstand course material) is Active Isolated Stretching (AIS for short).

The concept involves contracting (activating) one muscle to force the opposing muscle to relax (through a neuromuscular reflex known as "reciprocal inhibition").

So, for instance if you have tight hip flexors, you would work on just trying to maximally contract your glutes (generally done for 10 reps, each rep held for no longer than 2 seconds). With each rep you should notice better and better neuromuscular control/activation of the Agonist (in this case the Glute Max), which in turn means greater and greater inhibition/relaxation of the Antagonist (Iliopsoas and/or Rectus Femoris in this case), even though you may not feel much of a "stretch" sensation at any point during the set.

I've been doing set for each lower body major muscle group/major joint action as well as some core musculature focused ones as well prior to MN/SL/SLS days, upper body + core on FL/sPL/HBP/RC days, and maybe some upper body + neck on HS days and I have noticed marked improvement in terms of ROM, muscle recruitment, and movement efficiency.

I've also consequently started really approaching the IM's with this mindset and have see noticeable improvements in those as well.

Hope this helps someone.

KeilaniG said:

...clench your butt...

Glute tension is critical, far more important than the lower back, in my opinion.

KeilaniG said:

nope, my knees don't touch at all whilst i do this PE. I could if i had more hip flexor mobility. im sure that will be sorted out in the future.

after investing so much time into this PE, im NEVER letting digress.

But your toes would be pointing out to the sides right?

KeilaniG said:

guys, I stumbled on a tid bit that had my hip cramping like mad but made the hold easier   

 

when you're lifting your legs, externally rotate your leg while you clench your butt and keep the feet together. 

 

enjoy! 

+ pretend to be a super sayian, 5x60 here we come

4 x 60 today!! Then tried a set of ABR, did an easy 24. :-) soon(ish)

gohei_ said:

But your toes would be pointing out to the sides right?

a little, i still make an effort to keep my feet together and pointed to the best of my ability

Norbert Marko said:

+ pretend to be a super sayian, 5x60 here we come

http://www.youtube.com/watch?v=08mr8bkN_Nk

 

Easy.

KeilaniG said:

a little, i still make an effort to keep my feet together and pointed to the best of my ability

Hmm, I wonder if rotating the legs out would be acceptable form. In that case I might have to try these out again instead of doing the arch "pre-reqs".

http://youtu.be/hcArzfrLT68

 

here's from yesterday work

i'm doing 5x48 before going up to 4x60

 

that's my best form for that volume of time

gohei_ said:

Hmm, I wonder if rotating the legs out would be acceptable form. In that case I might have to try these out again instead of doing the arch "pre-reqs".

I would compare the feeling to how you do pushups with elbows locked out. hands stay in the same position, only thing that changes is the orientation of the arms when you externally rotate them so the elbows face forward.

 

it gives me mad cramps but I'm starting to feel that week 3 is easy and can move onto week 5-8.

I like that fact that you have inspiring music on .

 

I'm going to do a 4x36, 4x36, 5x36 cycle. 4x24 is  easy now, but 36s sets is still sucking, but I feel that I'm slowing chipping away at it.

 

Have you gotten more progress in trying to perfect a set time or in pushing a bit farther ? Sometimes I feel that both approaches have their merits.

KeilaniG said:

I would compare the feeling to how you do pushups with elbows locked out. hands stay in the same position, only thing that changes is the orientation of the arms when you externally rotate them so the elbows face forward.

 

it gives me mad cramps but I'm starting to feel that week 3 is easy and can move onto week 5-8.

Once I'm done with my current variation I will try these out and see if I get somewhere.

3D Guy said:

here's from yesterday work

i'm doing 5x48 before going up to 4x60

??? Your first 3 sets are about 35 seconds each. Check the time on vid.

Christian said:

??? Your first 3 sets are about 35 seconds each. Check the time on vid.

 

 

the speed of the video is 1.5x so they are 36 secs...

 

haha, i forgot to mention that i put a 1.5x speed when edited the video...

 

 

anyway, tomorrow, i'll get again 5x48, and on saturday i'll be moving to 4x60, will definetely be a hard week