SL/PE1 Arch Body Hold (ABH)

I'm happy I was doing that instinctively, seems it saved me a good deal of trouble!

The way I feel about it, ABH > straddle planche...

That cue Kit Laughlin gave is so good. I suddenly feel like mastering ABH is actually possible  

It would be nice if that tidbit was all it took to help a bunch of people up past ABH

On 10/27/2013 at 3:23 PM, Jon Douglas said:

Reposting these just to ensure everyone who needs them sees them...

 

 

 

 

 

My personal experience is, same as the hollow, get as LONG as possible. Like pushing hips forward in a middle split hold-- there is a point when pushing an (attached) limb has the effect of lifting. I didn't know the anatomy behind it; luckily for us we have true experts to help us through.

=

dasede said:

That cue Kit Laughlin gave is so good. I suddenly feel like mastering ABH is actually possible  

Where? Cant find it!

^pretty sure it's the post Jon quoted, its a few posts back on this page

Can't wait to try that one tomorrow!

Failed 4x60 today but I think I improved my form slightly. Think I'll back off next workout back to 4x48...

edit: maybe ill go to 4x36 instead

RiQC said:

Where? Cant find it!

It's not in this thread. Do a search for 'Kit Laughlin' and it'll come up.

Thanks. It was quoted in Jons post. Thanks all.

I really started to love this exercice and finally reached 4x48 1 week ago after having practiced it for about 6 months. And now this cue of pushing the legs rather backwards than upward.... it`s totally another beast I felt my glutes and hamstrings throughout the whole 48 seconds in every set and it was killing me . Normally i was used to fight against the fatigue in the hamstrings during the last 10-15 secs of the 3rd and 4th set  and now that Is it really a matter of fact that i should rather feel it in the glutes and hams than in the lower back ? I always thought that the main focus should be errector spinae ? Now i`m really confused

Though I am at PE3 I still keep at least 1-3 sets of ABH + ABR in my warmup untill test time. I first felt it in the back but as I improved it, it went to my hamstrings. Now I hardly feel it in my lower back, but my hamstrings get fatigued. They are btw the first to fail in PE3 also. So I guess it's a weak spot.

Unfortunately I tried the cue but it didn't work form me much. It helped me get better form as I found it easier to keep the legs locked out at the knee. I don't think I fail to activate the hamstrings or glutes (in fact I sometimes get cramps in the legs as if from too much activation). My failure point is maintaining the chest up and the arms up with shoulder retracted.

Still, I'm repeating 4x48s this week (and probably will keep at it for some cycles) and it felt marginally better than last week, so that's some progress.

I know my stubborness will win in the end, so all's good.

Sometimes I think that the more I spent sitting here on the computer, the less I'm going to improve on SL. SL puts our back on extension, and of course, extension it is not a "natural" movement that we do or we did on our life; but we should! So, I'm doing Kit Laughlin daily limbering and daily protocol for extensions on my back.

I already know all the cues, but definitely, some proper extension has to be done. Also I'm reading Kit's book and I know that I've more issues than lack of extension; sure I do lack of hams flex and calfs, etc. Today I tried 3x24 and it seems that I had Parkinso on my legs.

Loooooooooong way, but like dritar has said: "I know my stubborness will win in the end".

Let's go!

For the computer you can try to stand instead of sit. It is a little hard on the legs and feet but it will only strengthen them if anything.

I've been working like this for a while - the kitchen area is about 90 cm high and the computer is on top of a big cardboard box about 120 cm from the ground and the height is good for me.

I lift one leg occasionally on the kitchen table and lean on it, which is rests the leg and nicely stretches the hip flexor of the other leg - you won't get this benefit with any other computer position or chair! I also move quite often without losing focus so the blood gets pumped up normally. And occasionally I have a few seconds or minutes walk around or sit on the sofa whether as a break or while thinking about something, which also serves as a rest. Another possibility is I have seen machines that are specifically for people who stand a lot that shake to massage the feet and pump the blood up, those could also be good but I don't have one and don't know how it will work in this case.

I have tried lot's of different ways to work on the computer and this is the best I've found and I don't feel slouched at all even after working for over 10 hours. Definitely worth a try for anyone who spends a lot of time on a computer.

Keegan Y said:

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).

 

I found this, a series of 5 videos which seem to introduce the AIS concept:

http://www.youtube.com/watch?v=YWwu5x8jeKg

As with pretty much everyone on this thread, I'm finding ABH a real struggle, so its been great to read these posts...   

I found lying hip prying to be helpful in improving my range of motion.  Here's a video I made where I start w/ a short 12 second SL PE1 and then demonstrate what I'm talking about from the side view and then from the front.

http://www.youtube.com/watch?v=3NP5R1UXf80

You stretch the hip flexors by pushing them downward and/or to the side a little.  I now do these before I start SL and after each set.  This form of hip flexor stretch showed me my right hip flexor was much tighter than my left in a way where none of the other hip flexor stretches I do showed me this.

You can practice w/ your hips nearer or further from the ground.  Hope this helps someone.

I also integrate these w/ my McKenzie push ups after I do my palms to the ground toe touches most evenings.

Also, I welcome critique on my SL PE1 form.

July 2

November 9

Recently I've been working with Kit stuff to lower back active flexibility, and it's getting really fun SL days because of that. I'm going to try that "Bottle waters" thing to weighted the exercise and improve the ROM even more. I'm starting to feel the special cues on the exercise: tailbone to the head, squeeze the thigs and pointed toes as hard as I can. 

A picture is nothing, beucase mastery as all we know is 5x60, but hey... I don't care staying with this exercise since F1 release... the more FOUNDATION we build, the better will be the building. 

Yiiiha!

Very nice form .

And a cool bracelt .

 The ROM has been increased a lot! Congrats!

I just achieved some new height on this through the mobility work...and after my 3rd set I literally begged for the sweet release of Death    so I would not have to do the 4th set. And this was only 24s sets.

/Johan

Before:

After:

what do you guys think? start stacking endurance on this shape? or push for a bit more mobility?

KeilaniG said:

 

what do you guys think? start stacking endurance on this shape? or push for a bit more mobility?

I say endurance and stop avoiding those rocks! ;-)

Endurance Kei, endurance. You're ready my friend!