Hand width for dislocate elements

Short question, up to which hand width shall we work the dislocate elements before adding weight? I remember something like 1.5xshoulder width, is that about right?

i usually use less distance, about 10-15 more then shoulders distance. be sure that the movement is smooth and controlled

Thanks Alex! Its going to be a loooooong journey until im at that point

i don't think you should at width until you've reached the required width to master the exercise which is shoulder width.

Well, your shoulders will be pretty prepared (well, obviously, preparatory elements) for dislocates right off the bat from Pe iM 1 - 4 so in my opinion you should start off with weight. Keep it light (3 - 5 lb) though, and go as wide as you need. However, I think with pe iM 1 - 4 your shoulders will be in a good position (literally) to start weighted dislocates - I think of pe 1 - 4 as sort of half-dislocates - the same sort of motion, just without the transition.

In my opinion, if you can't do wide grip dislocates then I think you'd be best off to go back to focusing on the earlier Pe iMs. In the meantime, while focusing on the earlier iMs, you could do unweighted dislocate work.

P5yx said:

i don't think you should at width until you've reached the required width to master the exercise which is shoulder width.

Mastery is shoulder width plus one hand width on either side: see the videos. 

Joshua Slocum said:

Mastery is shoulder width plus one hand width on either side: see the videos. 

oh thx alot josh! i was curious about that quite some time. From watching the videos i've always felt like it is a little wider than shoulder width. but i thought i've read shoulder width is target to go. Maybe i've misread.

nevertheless good to know and way easier to achieve...

Thanks for the input! Actually i can do all four (standin, prone over- and undergrip) dislocates with weight and around 2xShoulder Width Grip and i just wanted to know how far the hands have to move together to consider the dislocates mastered. Right now im training IM1 so thats where my focus is but i added a single set of every dislocate variant into my extra mobility work after my F1/H1 work and i do one or two sets on my rest days.

Thx Josh, thats what i wanted to know!

Jeez, this level of mastery is daunting, to say the least...

As a child, my gym coach had us always do dislocates in our warmups. He was a former gymnast from the GDR and pretty rough. Eventually, after a year or so, one of the other kids could do a dislocate without using a stick.

He simply grabbed his left thumb with his right hand and did dislocates. 

 

However, I've not seen anyone else ever do this, so I don't think this is a realistic goal for someone after puberty unless you're some kind of contortionist. Just aim for a little more than shoulder width as joshua said.

i've rechecked the videos. as menitioned before all dislocates should be performed with hands at shoulder width + one hand width on every side.

 

is this also correct for hs/pe1 - hs/pe4? it seems like it's shoulder width on these elements but i'm not 100 % certain.

so are they:

a) shoulder width

b) shoulder width + one hand width on every side?

P5yx said:

i've rechecked the videos. as menitioned before all dislocates should be performed with hands at shoulder width + one hand width on every side.

 

is this also correct for hs/pe1 - hs/pe4? it seems like it's shoulder width on these elements but i'm not 100 % certain.

so are they:

a) shoulder width

b) shoulder width + one hand width on every side?

shoulder width + one hand on both sides, bro.

KeilaniG said:

shoulder width + one hand on both sides, bro.

haha ok ok...^^. hs/pe2>iM really looked like shoulder width to me.

P5yx said:

haha ok ok...^^. hs/pe2>iM really looked like shoulder width to me.

it is! when the focus points talk about an iM, yes they can be transferable, but those iM's aren't dislocates, they are flexions and extensions solely

3-5 lb and shoulder width +1 hand is the minimum. Feel free to continue going heavier and narrower, just don't try to make big jumps in either weight or width

KeilaniG said:

it is! when the focus points talk about an iM, yes they can be transferable, but those iM's aren't dislocates, they are flexions and extensions solely

I don't really get what you are saying here. Are you saying the flexions and extensions should be shoulder width? or do i missunderstand?

Andreas said:

Eventually, after a year or so, one of the other kids could do a dislocate without using a stick.

He simply grabbed his left thumb with his right hand and did dislocates.

I think I pulled a muscle in my face grimacing at this...

P5yx said:

I don't really get what you are saying here. Are you saying the flexions and extensions should be shoulder width? or do i missunderstand?

im saying that you're undertanding what you need to do, just read the description and perform that's all. flexions and extensions = shoulder width, dislocates = shoulder width + a hand width on each side.

btw, how's your recovery going? can you fo these iM's without pain? is that why you're asking?

KeilaniG said:

im saying that you're undertanding what you need to do, just read the description and perform that's all. flexions and extensions = shoulder width, dislocates = shoulder width + a hand width on each side.

btw, how's your recovery going? can you fo these iM's without pain? is that why you're asking?

Recovery was going well for the last week. it got worse over the last to days. i think i did hs/pe1 > iM a little bit too often and to narrow for my current level. hope the slight discomfort goes away until tomorrow.

hope you recover soon!

have you gotten a massage? or are you keeping up with the rehab prescribed by your doctor?

no i stopped rehab and resumed f1/h1.

discomford has gone a few days ago. hope it will stay that way.

Thx for asking!

What does shoulder width mean exactly?

 

Is it the distance from from thumb to thumb that your shoulders would fit in the middle?

Or is it when the middle of your wrist is in the middle of your shoulder?

 

Hope this makes sense

 

Trying to pass the HS/PE1>IM. It shurely looks like in the video that it´s like in my first example.

I just let my arms hang straight down. That's shoulder width

You can use a mirror to check hat your hands are in line with the outside of your shoulders. That's approximately shoulder width + one hands width.

Not shure that i get it

Can you provide picture?