SL/PE1 Arch Body Hold (ABH)

 

A hell...

Adriano Flo said:

 

A hell...

hermano, pasate un foam roll en el illiacus y el quadricep! te lo garantizo que te vas a poner a volar!

 

"brother, foam roll the illiacus and the quadricep, i guarantee you'll be flying!"

 

PS. sabiendo como de fuerte tienes la espalda, puedes subirte un poco mas? o esto era cuando estabas un poco mas cansado?

Adriano Flo said:

 

 

A hell...

 

Sup, current mobility brother

 

Definitely, definitely going to try that foam rolling tip, Keliani!

KeiG, estuve viendo lo que escribistes sobre el foam roll y ten por seguro que lo voy a probar; esto sí que es un némesis. Y no, no puedo subir más, ése es mi tope... haciéndolo creí que era alto, pero luego viendo el vídeo... ¡a seguir dándole hermano!

 

KeiG, I was reading what you saying about foam roll and for sure I'm going to give it a try; this is a 100% némesis. I don't get higher, that's my limit... while I was doing it I thought that I was high but then when I saw the video... keep strong brother!

A little bit progress is progress Adriano Flo - keep at it...

I am finishing my 5th microcycle on ABH; the first two brought me to 5x60s with relative ease & rather poor form (legs apart, etc...); the 3rd, I tried to repeat weeks 9-12 and improve the form (I must say that at that time I was rather annoyed with y'all preachers of perfect form... I had passed my 5x60s, and I was ready to move on, wasn't I?); the fourth, I went down to 30s to improve form; last cycle I had a reality check & started over at week one, and for the first time this week, I felt strong and able to activate the muscles properly for 5x20s.

 

I still need to improve ROM and form, but for the first time this week, I have confidence that I have a starting point to build endurance, at last.

Holy wow, I must get started on my quads! Could indeed be a culprit of mine as well. Thanks!

FredInChina said:

last cycle I had a reality check & started over at week one, and for the first time this week, I felt strong and able to activate the muscles properly for 5x20s.

 

I'm doing that from next week.  I went back to week 5 after the 1st full cycle and I have improved ROM, but not nearly enough.  So I'm starting from scratch and building up slowly... ROM/form 1st, volume 2nd

 

Still hate it with a passion

Adriano Flo said:

 

 

A hell...

 

Keep trying, mine is worst xD

 

I really need to improve a lot my ROM on this exercise.

What complimentary work do you guys use for improving room/flexibility on this one? Where can I read about the foam roller technique?

I improvised a bit on the foam rolling today, I sat on the floor with a barbell hooked up with a few kilos and rolled it  back and forth over my quads. I have no idea how it's supposed to feel so I don't know if I did it right but I found a few sore spots here and there and it felt quite good to be honest.

gohei_ said:

I improvised a bit on the foam rolling today, I sat on the floor with a barbell hooked up with a few kilos and rolled it  back and forth over my quads. I have no idea how it's supposed to feel so I don't know if I did it right but I found a few sore spots here and there and it felt quite good to be honest.

good! work on the tension until it disappears. I lost a little bit of ROM and narrowed it down to rolling the Quads and the highest part in the thigh and then stay there for a few min. apparently, i can see in the day-to-day how much i'm sitting for and how quickly the Hip flexors will adapt back to their original length.

 

so I guess the perfect combo is to roll, work on the strength, roll, work on the strength and repeat

KeilaniG said:

 

 

so I guess the perfect combo is to roll, work on the strength, roll, work on the strength and repeat

 

Just to be clear, you don't mean to do this in a single session? More like strength one day and rolling the next day and so forth.

gohei_ said:

Just to be clear, you don't mean to do this in a single session? More like strength one day and rolling the next day and so forth.

you could if you want, roll a bit before the session and then afterwards or just roll depending on your schedule. I'm rolling when I feel like i can recover from it, which i usually do but if i wait till the knots get thick, im gonna be a little sore for a few moments and then its gone after a while. you can roll whenever you please, really. that time i posted the photo about the new ROM was at 3am one night that i was restless.

i enjoy doin it in the evenings or in the mornings or after a F1 or H1 session

For a firmer foam roll.  Get some PVC pipe of the right thickness and superglue some old yoga mat foam to the outside.  Works wonders for me.

ABH is a great thing, noT!!!

 

 

Is amazing how a "simple " position can make you feel that level of soreness

 

 

i'm gonna upload a picture of myself doing it

 

greetings everybody!

 

 

Adriano, also foam rolling your glutes and Tspine will work

KeilaniG said:

you could if you want, roll a bit before the session and then afterwards or just roll depending on your schedule. I'm rolling when I feel like i can recover from it, which i usually do but if i wait till the knots get thick, im gonna be a little sore for a few moments and then its gone after a while. you can roll whenever you please, really. that time i posted the photo about the new ROM was at 3am one night that i was restless.

i enjoy doin it in the evenings or in the mornings or after a F1 or H1 session

Great, I will roll whenever I have the free time. I did not notice any difference during todays workout though, I guess I need to keep at it a bit harder.

 

Also, I tried the pre-reqs someone mentined earlier in the thread; with arms pointing towards feet and legs bent at the knees. My rom was a lot bigger for sure but I also felt a really different feeling regarding the muscles working in the back. I'm gonna experiment with this a bit.

 

A little bit better after a short session of foam roll where I've discovered some serious trigger points and a fascia lata on both legs so tight.

 

I think it's going to be better little by little when foam roll session will be longer.

 

Thanks!

Adriano, in my non-expert opinion it looks like you might need to tense your glutes more?

thecolin said:

Adriano, in my non-expert opinion it looks like you might need to tense your glutes more?

That's my take too. Luckily, it's not too hard to fix! Not fun, but not hard

Lately I've been brushing up my ABH and have discovered that it's entirely glute/hamstring for me now. It doesn't hurt to learn to tense your glutes and hamstrings to max tension while standing up when you're waiting in line or something, this has helped me engage better in the hold,  and getting glutes especially used to max tension for a minute or more at a time makes this hold feel a lot easier.

 

You may need to explain what you are doing if anyone is waiting directly behind you and looking at your glutes for whatever reason, so have a cover story ready. Like, "I'm not a stripper, I'm a gymnast." That should cover it.

My ass is prominent guys   I was contracting it, but maybe not on my max. Thanks for the suggestion.

 

I think that Charm has right when he says that glutes and hams are an important part of the position.

Adriano Flo said:

 

I think that Charm has right when he says that glutes and hams are an important part of the position.

 

Think? Lets get that to Know!

Adriano Flo said:

I think that Charm has right when he says that glutes and hams are an important part of the position.

Charm was helpful in changing my ABH focus in this regards. I totally understand now when he say's it's all about the glutes and hamstrings.

thecolin said:

Charm was helpful in changing my ABH focus in this regards. I totally understand now when he say's it's all about the glutes and hamstrings.

Awesome! Often all it takes is the right cue at the right time, when you feel like you're spinning your wheels :-)

My ABH, for solidarity comparing it to the demo it looks about right to me. Please do point out anything you might notice that could be improved.

 

Edit;

Actually, holding my phone up to my computer screen, it looks almost exactly like the demo. Spooky.

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