HS PE 4-6

I'm in the last week of hS PE 3

So what is the most appropriate weight for PE 4 ?

the first 4 iM's have a pair Structure to progressively bring up the weight, but caution this has to be gradual.

for example, if you mastered iM 1&2, with 5 lbs, when you move to iM 3&4, you will still need to master it with 5lb, but in iM 1&2, you can afford starting over with a greater weight(8lbs) and restart the process of mastering that weight(as a warm up exercise) so by the time you master 3&4, you do the same thing and start the dislocates with 5lb, etc

What about the main element?

HS PE 4 ?

Cu fang said:

What about the main element?

HS PE 4 ?

3-5 lbs to actively work the trapz in the beginning elements, we'll always start with either 3-5lbs, though i do know of people who have started with 10lb(im one of them but i bumped it down to 6lbs) 

I c i c.....

Thank you Keilani

Cu fang-- there's a small discussion on these elements here

https://www.gymnasticbodies.com/forum/topic/10486-what-has-surprised-you-in-h1/page-2

which contains some bits and pieces that you might find useful

hk237267 said:

Just to make sure, our hands are hovering above the ground for HS PE4, not touching the ground.  Is that correct?  It is a little hard to see from the video.

Actually from my view of the video the weight *is* meant to be on the ground.

hk237267 said:

That is what it looks like to me too.  What is the purpose of using a weighted bar if it is going to be resting on the ground?

To get a completely flat back and PPT on the ground, I believe. Not one to increment the weight up on.

hk237267 said:

Wouldn't it an empty bar have the same effect in that case?  I'm just curious.

Probably, but I imagine it might actually be harder with something very light, requiring you to engage shoulders and flex hard backwards. This is very gradual preparation for strict handstands, not burnout sets to failure

- The weight should be held just off the ground.

- Using 5 to 10lbs should be sufficient for most people.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

- The weight should be held just off the ground.

 

- Using 5 to 10lbs should be sufficient for most people.

 

Yours in Fitness,

Coach Sommer

Is this another case of the video demo being misleading? It seems pretty clear to me that he's relaxing onto the floor with an empty stick.

Edit;

The video definitely shows his hands/bar impacting the floor and bouncing a touch. Please confirm when you have a moment.

I have a couple more questions in regards to these topics.

1. For the dislocate iM's (PE5>iM ; PE6>iM), it is stated that the athlete is using a 20 lb bar but is capable of 45 lb bar.... Is the intent for us to work up to a 45lb bar for these iM's to achieve mastery? If not at what weight and hand width is it acceptable to move on?
2. I know that rest times differ for the HS series due to this being skill work, but for the PE movements, do we treat these like the foundation work in regards to rest time? (i.e. 1st set PE5, no rest, PE5<iM, no rest, 2nd set PE5...) Then treat it as skill work (allow rest) once we get on our hands?

Thanks!

Charm said:

... It seems pretty clear to me that he's relaxing onto the floor with an empty stick ... The video definitely shows his hands/bar impacting the floor and bouncing a touch. Please confirm when you have a moment.

- In the video his hands lightly brush the floor.  He is most certainly not relaxing or allowing the floor to bear the weight.

- However the primary focus remains on achieving full shoulder flexion with the ribs pulled down and the back flat on the floor.  It should feel as though the hands and ribs are pulling in opposite directions.

Yours in Fitness,

Coach Sommer

Eddie said:

I have a couple more questions in regards to these topics.

1. For the dislocate iM's (PE5>iM ; PE6>iM), it is stated that the athlete is using a 20 lb bar but is capable of 45 lb bar.... Is the intent for us to work up to a 45lb bar for these iM's to achieve mastery? If not at what weight and hand width is it acceptable to move on?
2. I know that rest times differ for the HS series due to this being skill work, but for the PE movements, do we treat these like the foundation work in regards to rest time? (i.e. 1st set PE5, no rest, PE5<iM, no rest, 2nd set PE5...) Then treat it as skill work (allow rest) once we get on our hands?

Thanks!

1. You should start around 5-10 pounds. Mastery is achieved when you can perform the movement with your hands at shoulder width. After you have mastered the movement, you should continue to practice it (e.g. during your warmup). Over time you should gradually increase the weight and continue moving the hands closer together. The '45lb' figure is just to give you a sense of what is possible. 

2. I don't know the official answer, but that seems like a good idea. 

Coach Sommer said:

 It should feel as though the hands and ribs are pulling in opposite directions.

 

Yours in Fitness,

Coach Sommer

This is the secret.

Mats Trane said:

This is the secret.

Shhh! It's a secret! 

Coach Sommer said:

- In the video his hands lightly brush the floor.  He is most certainly not relaxing or allowing the floor to bear the weight.

 

- However the primary focus remains on achieving full shoulder flexion with the ribs pulled down and the back flat on the floor.  It should feel as though the hands and ribs are pulling in opposite directions.

 

Yours in Fitness,

Coach Sommer

Gotcha. WIll recheck that with these pointers ASAP.

Thanks Coach!

Last schedule i had PE4 mastered with 8kg...around 16 lb may b

I tried Pe 5 just now. I manage mastered with 2.5kg or 5.5 lb

Is it ok?

Or should i go with 16 lb too?

For Pe iM 5 i use 5.5lb

Thanks

I've tried this exercise (PE4) again long time after, and i can easily reach the floor with all arms and staying in hollow position with ribs in and lower back touching the floor.

From my pov is truly an active strength exercise to reach full flexion but ideally to be as effective as hell i need to reduce the weight of bar so that the force of gravity does only a little part of the work, from one side to promote muscles elongation a good choice should be increase weight, while to promote active flexion you need to reach the position by yourself.

what do you think about that?