First Form Check

Hey,

just wanted to get my first feedback at this moment, i'm just in my second week of F1.

I did one vid for the following exercises: 

1. Cat row

2. Bent hollow body hold

3. Push ups

4. scapular shrugs

Hope you can see enough, there was the problem my DSLR could just do 20seconds short-takes, so i have to figure it out next time.

comments: at push ups my pecs are touching the floor, but i its hard too see i guess

Thanks for help

http://www.youtube.com/watch?feature=player_embedded&v=IeSRCciQKec

FL/PE1>iM: Your hips have to be above your knees. In the video your hips are a little bit forward

http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/istock000011859617xsmall.jpg

The movement is up and down with the spine, so you don't have to move forwards and backwards while you're doing it.

FL/PE1: Spine a little bit more curved and higher; compare your form with athlete in the video. Also point your toes.

HBP/PE2: You're to fast. Check out your tempo and go more slow; compare yourself with athlete's tempo; stop a little when you are on top. Roll out your shoulders when you are at the bottom, as you would want touch the ground with them. Also your elbows have to point behind you and not flare out, and more close to you.

sPL/PE1: Tempo again; slow, feeling the movement and the ROM.

Is what I see, hope it helps

Agreed to all with the possible exception of tempo.  Here is the the thread talking about tempo not being necessarily the end all be all for mastery of the higher rep elements.

TANSTAAFL said:

Agreed to all with the possible exception of tempo.  Here is the the thread talking about tempo not being necessarily the end all be all for mastery of the higher rep elements.

Coach never agreed to that i gues?

RiQC said:

Coach never agreed to that i gues?

He made a point of telling us this in person at seminar.

Yes I also think that tempo in the sample video serve the purpose to show you exactly what you have to do. 

For the rest, I agree with the others. Seems like you have quite some scap mobility!

That said, I think there is benefit in doing the scap shrugs slower than your video. Obviously you've got the full ROM but a pause at the top and bottom to ensure you aren't bouncing at all (as in stretch reflex) can make a difference.

This is true, I experienced this myself and slowed the tempo a bit. 

Adriano Flo said:

FL/PE1>iM: Your hips have to be above your knees. In the video your hips are a little bit forward

 

http://thewomenshealthdoctors.com/wp-content/uploads/2011/12/istock000011859617xsmall.jpg

 

The movement is up and down with the spine, so you don't have to move forwards and backwards while you're doing it.

 

FL/PE1: Spine a little bit more curved and higher; compare your form with athlete in the video. Also point your toes.

 

HBP/PE2: You're to fast. Check out your tempo and go more slow; compare yourself with athlete's tempo; stop a little when you are on top. Roll out your shoulders when you are at the bottom, as you would want touch the ground with them. Also your elbows have to point behind you and not flare out, and more close to you.

 

sPL/PE1: Tempo again; slow, feeling the movement and the ROM.

 

Is what I see, hope it helps

At first, thank you.

FL/PE1-iM what you say sounds comprehensible for me. But when i watch the video from the guy doing it in the F1-vid he also moves his body, you can see it also in the photos next to the vid, or am i wrong?

FL/PE1: Ok, for a few days a saw a thread exactly about this with the spine - the most curved to much, so i think i did it because of this in that way. Hope to hear more opinions on that

HBP/PE2 tempo is really difficult to compare, i always heard that pushing up should be fast and smooth, feels also harder when i'm doing it that way up, especially the last 2-3 repitions of each set.

Oh thats a thing i tried, but i couldn't get behind that thing, i need to roll my shoulders down at the bottom? Why should we do so?

Never saw push ups with that movement at the end, the guy in the vid is touching the floor more with shoulders as with the pecs, i dont can do so. 

Elbows closer and in a straight line with the whole body? I will try next week!

federicoC said:

 Seems like you have quite some scap mobility!

 

 

Sorry, i am note sure, i got it right, what means the words "quite some" together?

Jon Douglas said:

That said, I think there is benefit in doing the scap shrugs slower than your video. Obviously you've got the full ROM but a pause at the top and bottom to ensure you aren't bouncing at all (as in stretch reflex) can make a difference.

Even slower? everytime i'm doing scapular shrugs i had doms in my upper back the next day, while performing them i really feel the muscle contracting and working, but at the end i have to master mastery  

But thanks and i will try my best next week

William said:

...

Sorry, i am note sure, i got it right, what means the words "quite some" together?

 

 

It means you have a lot of scapular mobility 

William, genau. For the others: right, correct.

Ok, thanks for clearing things up and thanks for that!

William said:

At first, thank you.

 

FL/PE1-iM what you say sounds comprehensible for me. But when i watch the video from the guy doing it in the F1-vid he also moves his body, you can see it also in the photos next to the vid, or am i wrong?

 

FL/PE1: Ok, for a few days a saw a thread exactly about this with the spine - the most curved to much, so i think i did it because of this in that way. Hope to hear more opinions on that

 

HBP/PE2 tempo is really difficult to compare, i always heard that pushing up should be fast and smooth, feels also harder when i'm doing it that way up, especially the last 2-3 repitions of each set.

Oh thats a thing i tried, but i couldn't get behind that thing, i need to roll my shoulders down at the bottom? Why should we do so?

Never saw push ups with that movement at the end, the guy in the vid is touching the floor more with shoulders as with the pecs, i dont can do so. 

Elbows closer and in a straight line with the whole body? I will try next week!

 

 

Sorry, i am note sure, i got it right, what means the words "quite some" together?

 

Even slower? everytime i'm doing scapular shrugs i had doms in my upper back the next day, while performing them i really feel the muscle contracting and working, but at the end i have to master mastery

 

But thanks and i will try my best next week

I think you're fine to move on, you have good rom and mobility in there. When using them to warm up as you go though, I would just work on slowing them down. This shouldn't interfere with the static holds coming up you'll need to learn to really lock them in from pe 5 and onwards though, so I recommend starting ASAP with eliminating that DOMS

Jon Douglas said:

I think you're fine to move on, you have good rom and mobility in there. When using them to warm up as you go though, I would just work on slowing them down. This shouldn't interfere with the static holds coming up you'll need to learn to really lock them in from pe 5 and onwards though, so I recommend starting ASAP with eliminating that DOMS

Your post is only related to scapular shrugs, right?

Thanks for your opinion, good to read what others see. Slowering down sounds right for getting sure about no bouncing.

What do you mean with lock them in? my scapular pinched together? for later steps? Isn't scapular protracted in later steps like planche leans or am i mixing wrong things?

William said:

Your post is only related to scapular shrugs, right?

Thanks for your opinion, good to read what others see. Slowering down sounds right for getting sure about no bouncing.

What do you mean with lock them in? my scapular pinched together? for later steps? Isn't scapular protracted in later steps like planche leans or am i mixing wrong things?

Yes, I am commenting on the scap shrugs.

'Lock them in' might be misleading. I mean to say, 'lock them into protraction' holding them in position against your weight. You are correct about the protraction in leans etc.

Got it, thank you, Jon !

have doms in my quads from the training the day before yesterday, it wasn't the day with sls. must be from tensing the whole body in every exercise like push ups and scapular shrugs. today is sls-day but isn it counterproductiv to train with doms in the legs the sls/pe2? what would you do? i dont like to skip my training schedule for the first time, but also don't want to waste this unit. 

If these are only DOMS and nothing else or nothing more, then I would simply warm up properly with the deck squat and Im, and then perform PE2.

federicoC said:

If these are only DOMS and nothing else or nothing more, then I would simply warm up properly with the deck squat and Im, and then perform PE2.

yeah, just doms. no pain or so. theres just this voice in my head saying, doms mean your muscles are damaged, you need to recover and dont make the damage bigger.  but on the other hand nobody knows exaclty what happens really in the muscle, right?! 

but maybe a warm up could make the muscle feel better

Sorry William, if it doesn't actually interfere with performing the exercise, training's still on today

Definitely train

ok, should be no excuse, i like training! just for getting sure i am not overacting in a dumb way.

William what I tried to say about the "roll shoulders" is this:

https://www.gymnasticbodies.com/forum/topic/11066-hbppe2-mastery-form-check/?p=109037

My english sometimes it is not as good as I would want.

But as long as you are touching the ground with your pecs, I think there would not problem.

Btw, the tempo can be a exercise more harder than actually is. So it is a variable that we've to take in account; it is so important in my opinion.

Adriano Flo said:

William what I tried to say about the "roll shoulders" is this:

 

https://www.gymnasticbodies.com/forum/topic/11066-hbppe2-mastery-form-check/?p=109037

 

My english sometimes it is not as good as I would want.

 

But as long as you are touching the ground with your pecs, I think there would not problem.

 

Btw, the tempo can be a exercise more harder than actually is. So it is a variable that we've to take in account; it is so important in my opinion.

No problem, my english isn't as good as i want it to be, too

I looked into your link, read the whole 2 pages. Good push ups! I did understand what you meant before, but as i tried it at home, i'm not really sure i understand the motion itself, because its like i'm doing the push up all the way down, move my chest slightly to the ground and while that i push my shoulders in front of me? is it changing the whole movement of the shoulders or just at the bottom?

Yeah the speed is definitly a class by its own. But i think, faster doesn't make it easier in the case you push yourself with nearly maximum speed up e.g. at push ups, you need a lot of power to move your own body fast in that way and at push ups theres no trick to use this for cheating, because bouncing at the top does nothing more than gravity would do

And yes i think if i am touching with my chest, it's really a deep push up   

Third week started yesterday. the progression from week two is definitly a hard one.
To me i mastered the RC/ PE 2 and its iM. It was hard, but in the last set of five i added 5 more reps to be sure about it, i think thats will be often a good proof in future. 

On the other hand HBP/PE 2 was really to hard for me, 5x9 reps, the volume was too much. I started struggling in the 3rd set, it was harder than last week, because i tried to round my shoulders forward like  Adriana Flo explained, made it harder. And i also tried to get my elbows closer to my sides, so it was harder for triceps and especially the shoulders. Think i'm no doing it right.
My plan is to do the 5x9 again on friday like planned, but if its too hard, i have to scale back to week 5 next week.
But maybe the deload week starting next will make me stronger, i don't know, maybe i should wait?

scapular shrugs were solid. Bent hollow body rock 5x36 were really hard this time. 

Are you also feeling(starting with F1) stress/pressure while doing scapular shrugs with straight arms in the elbow joints?
After a while my knees feel uncomfortable doing the straight body while holding the position for push ups and scapular shrugs, anyone else feels this? Am i tensing my legs to hard? Or what is it?

William