LateStarter@46 said:I say endurance and stop avoiding those rocks! ;-)
oh man ;_;
Adriano Flo said:Endurance Kei, endurance. You're ready my friend!
oh man, oh man, oh man, oh man, oh man. time to become a man. #powerrangertheme
This forum is archived information and is no longer active.
SL/PE1 Arch Body Hold (ABH)
Started by Bobby Bogdanovski, March 5, 2013 · 467 Replies · 32,074 Views
I love this thread. Helps me staying motivated.
Keep up the good work. I will send in some of my pictures, would like to have feedback.
Here's something for extra motivation.
Around 0:35 you see an extra difficult Arch Body Rock!! (Probably from the Hungarian series 
)
Surfing on your buddies. That should be cool. 
Also, I really need to film myself during sets. I have a rough idea of my max ROM because I had the opportunity to check it out quickly in front of a mirror at my dojo, but I have no idea if it's consistent throughout the sets.
Maarten said:
That's a great video, thanks for putting it up 
oh internet ~Amir Giles said:
Jamez said:How about my form?
ABH.jpg
looks really legit, much better than mine
Jamez said:How about my form?
Looks good!
KeilaniG said:looks really legit, much better than mine
Thanks, yours looks like mine though:)
After hearing Kit's cue to "lengthen the legs" I tried it. Instead of getting tired in my lower back during the set, my glutes got tired instead.
Maybe we should think of this exercise as the glutes doing the heaviest work of active lifting, while the legs below and the back above should just be locked and connected to the glutes?
Related point: My naive belief before starting here was that gymnastics was mainly upper body training, but I have never been so sore in my lower body as after starting Foundation
ozyking said:Maybe we should think of this exercise as the glutes doing the heaviest work of active lifting, while the legs below and the back above should just be locked and connected to the glutes?
This has been my experience, the glutes and hips do all the work.
Using kit's technique, though, my range of motion has been decreased substantially. It became easier, though. Did anyone else experience this reduced ROM?
Biren P. said:Using kit's technique, though, my range of motion has been decreased substantially. It became easier, though. Did anyone else experience this reduced ROM?
#raiseshand
not so much, but noticeable enough to start taking my stretching more seriously, sitting down all day does affect that as well(if you're already stiff)
Kit's advice definitely makes the SL/PE1 feel better and more solid because I am getting more glute activation. Prior to using his cues, on occasion I would feel a little discomfort in my lower back, but now I am feeling it much more in the glutes w/ out any lower back discomfort.
Biren P. said:Using kit's technique, though, my range of motion has been decreased substantially. It became easier, though. Did anyone else experience this reduced ROM?
Well I can only speculate because (1) I have not seen a video of your form and (2) I am not an expert, in fact I am still on some of the 1st exercises in F1 like this one
Maybe Kit's cues are making your legs straighter so it appears there is less arch (even though there really isn't any where it counts) or perhaps starting with a glute clench before flexing the lower back may reduce the range of motion in your lower back at least at your level of expertise.
This raises the issue of where most of the back flexibility s/ come from in the SL/PE1. This may have been discussed before (man this is a long thread), but I'm going to guess you want most of the back arch to come from your thoracic spine, not your lower back.
Perhaps someone with more knowledge than me on the subject can chime in here.
Today I found focusing on opening up the space across my front help increase ROM. (As opposed to focusing exclusively on contracting/lifting bum/back/legs) For example, imagine trying to stretch the skin between neck and pelvis. Also takes the focus away from where it burns...
My form is currently similar to a vid that 3D Guy posted a while back:
3D Guy said:
To me the problem here is the arms: they're too far from the ears. What are the best ways to correct this ROM deficit? I'm at week 10 right now, so my plan is to finish mastery with my inadequate ROM, and then start on week 1 or 5 (depending on what I can handle) with proper form.
We've actually addressed this before in a thread started by thecolin but never got an official answer. Here's the thread: https://www.gymnasticbodies.com/forum/topic/11493-abh-form-check/
Maybe you can ask thecolin if he ever did get any feedback about it at the seminar.
Successfully did 4x48 today... wow that was tough. I did a couple cycles fixing up form and every time a new body part was the weakness/getting tired first. First it was back and shoulders, then glutes and now its back to back and shoulders. Back can still handle it but I do feel it getting worked. My shoulders are killing me though. I've been working on my rounded shoulders with little success but hopefully better posture will make it easier. I don't feel much strain in the glutes at all now. Going to try 4x52 next workout to lessen the gap between 4x60 which I feel is pretty big. 5x60 though... not too sure about that one.
Merry Christmas ArchBodyHolders 
-MR said:We've actually addressed this before in a thread started by thecolin but never got an official answer. Here's the thread: https://www.gymnasticbodies.com/forum/topic/11493-abh-form-check/
Maybe you can ask thecolin if he ever did get any feedback about it at the seminar.
IcedDante said:My form is currently similar to a vid that 3D Guy posted a while back:
To me the problem here is the arms: they're too far from the ears. What are the best ways to correct this ROM deficit? I'm at week 10 right now, so my plan is to finish mastery with my inadequate ROM, and then start on week 1 or 5 (depending on what I can handle) with proper form.
Well, the problem in the arms can be adressed working on mobility for active flexion... in my case i have a lack of active flexion, paired with weak serratus anterior and lower fibers of the traps..
Scapula pushups, walls slides and lots of mobility work for the pecs, lats , front delts, work well
I finished mastery of SL "PE0", which in my case was a normal arch hold with a very abbreviated ROM. Feet probably not more than a few centimeters off of the floor, hands a bit higher than that. Now I'm starting with the full ROM and tried jumping straight to week 5: it was tough!
For me the most significant pain was in my hamstrings. My legs started trembling like crazy immediately. There was a lot of cramping and it seem to be localized at the back of the legs right above the knee. I didn't finish the 4th set because the cramping was so intense that I felt like I might injure myself. Does this sensation just indicate weak hamstrings? I heard that this movement could target the glutes and that's what I expected would happen.
I started doing deadlifts as part of my workout routine and was wondering if I should continue this or hold off until the hamstring pain goes away from ABH. I'm working with very light weights right now as it is a new movement for me.
IcedDante said:For me the most significant pain was in my hamstrings. My legs started trembling like crazy immediately. There was a lot of cramping and it seem to be localized at the back of the legs right above the knee. I didn't finish the 4th set because the cramping was so intense that I felt like I might injure myself. Does this sensation just indicate weak hamstrings? I heard that this movement could target the glutes and that's what I expected would happen.
Sounds like your not activating your glutes properly. Hamstrings are doing too much work...plus the are likely weak.
Work on glute activation...and ensuring the glute is dominate over the hamstring. Pretty significant issues with hip joint centering if hamstrings act as dominate hip extensor...mostly injury potential.
You could do glute bridges and tap your hamstrings and focus on relaxing them. Once you get the feeling...start ensuring you activate in the same way in other exercises.
Good glute activation will create torque on the leg. Good clue if your doing it right...is feeling this torque.
IcedDante said:I finished mastery of SL "PE0", which in my case was a normal arch hold with a very abbreviated ROM. Feet probably not more than a few centimeters off of the floor, hands a bit higher than that. Now I'm starting with the full ROM and tried jumping straight to week 5: it was tough!
For me the most significant pain was in my hamstrings. My legs started trembling like crazy immediately. There was a lot of cramping and it seem to be localized at the back of the legs right above the knee. I didn't finish the 4th set because the cramping was so intense that I felt like I might injure myself. Does this sensation just indicate weak hamstrings? I heard that this movement could target the glutes and that's what I expected would happen.
I started doing deadlifts as part of my workout routine and was wondering if I should continue this or hold off until the hamstring pain goes Go ahead and email the webmaster and we will get you squared away. :)away from ABH. I'm working with very light weights right now as it is a new movement for me.
I had similar issues - only hanstrings and lower back were activating and very soon I was shaking like crazy. After I read Kit's cues in this topic I learnd to activate my glutes (that decreased my ROM a bit but made this exercise a bit easier). This removed stress from my hamstrings and low back
Do I win anything for starting the longest running thread on this forum? Maybe my progression standard for ABH can be lowered to 5 * 24