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Started by tom040287, July 11, 2013 · 5 Replies · 377 Views
First post, hello to all.
Just wanting to check the form of these, I think they're too quick so repeating from week 5 again to improve. Anything else I should be working on. Always had rubbish scapula control so really want to get these nailed down before i move on to anything else. Find it hard to stop myself shrugging up during them any tips to help?
Cheers guys
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like you've already realized, you are performing to fast.
i like the fact that you stay hollow most of the time.
it seams like your shoulder blades doesn't touch eachother while you are completly retracting. my guess is that this is because of your hollow body. so it would be ok but i'm not shure.
does the scapulae have to touch?
your hand position is awesome, so is the hollow like P5 pointed out.
something you might have noticed is that you tend to want to look for depth, being so accustomed to doing pushups, so my first observation is the following
-when you are in the plank position and are preparing to lower, keep your head neutral. you don't want to strain your neck and also, you don't want to stretch any nerves. it might impair performance(only upto a certain point, nonetheless, we're looking for performance)
-when you lower,actively pinch your shoulder blades together. go for that ROM!
-hang out for a moment. get ready. lower. pinch shoulder blades. let the momentum dissipate and control yourself upwards and protract strongly. repeat.
-if you grab the floor with your hands, you will feel more power and stability in your elbows, so it will help you with this PE (a little tidbit that helped me make a sudden jump in volume with efficiency.)
the top is what i could see because the rest is spot on. make sure you keep doing that PPT(it helps and is the reason we are training hollow holds) when I do a good Scapular Shrug workout, I feel more tired in my abs and serratus than anywhere else.
Enjoy. 
slow down. Your going too fast. Very good expaination Keilani.
Thanks for the pointers, like you guys said i'm adding speed and momentum to try and increase ROM. See what you mean about the push up/ looking for depth comment as well, little lightbulb moment.
Keilani, always look out for your comments on posts you give some real good cues and explanations.
Thanks to all.
just paying forward what I've learned here and adding the little i can contribute