Form check hollow positions Fl/pe4-6

Rather than lifting anything, I think of it as a 'straight crunch.' Compression without shortening the abdominal wall.

For whatever reason that image does it for me

Craig said:

the activation to bring the pelvis into maximum tuck was the defining feature for me. even in the bent HBH, it's like a whole nother level of sadness once you introduce this.  A couple of queues that helped me:

 

- Lift the butt off the ground as HIGH as you can

- Press the small of the back into the ground as hard as you can

- Lift the shoulder blades off the ground as high as you can

 

Once I got this sorted in the bent HBH, the other progressions sorted themselves out

It was the same with me - once I learned how to press the lower back in to the ground really hard everything has just fallen in to place. 4 x 60s for straddle HBH felt EASY - even with a chest infection and asthma. I found 4 x 24 more challenging than this until I went back a step. My time I spent on bHBH were absolutely worth it for learning the PPT.

Update:

Three months on FL/PE6, and I've had my first small breakthrough. I'm at 4x60, albeit with 60 seconds rest between sets, and the last 10-20 reps being with bad form. Nevertheless, the end is in sight, although I think I need at least two more months before rest times are down and form is acceptable. This one is damn hard, and even worse than RC/PE6. The future FL progressions look like smooth sailing in comparison.

On a side note, I began supplementing beta-alanine and creatine three weeks ago, and it appears that the rocks have become slightly easier since then. Whether that's real or placebo, I've no idea, and I don't care. The placebo effect is also an effect!

I feel the serratus muscle on my left strongly, even painfully contract, when I fully squeeze the abs. I have scoliosis and a slight turn in my torso. I found the problem go away if I extend my arm over my shoulder. Should I be doing it this way or is serratus activation something to look for in this move?

Edit: I found this was the result of me depressing my shoulders.