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Started by William, September 19, 2013 · 104 Replies · 2,965 Views
Please have a look on my first attempts on sPl one arme plank(first scene) and hbp pe 3(the rest):
[ media ]http://www.youtube.com/watch?v=0XtsccQebdk&feature=youtu.be[ / media ]
forget about the camera, done by my smartphone :-P
hope you can see enough!
cheers,
william
ps: are my arms really that thin 
no good day, couldn't train Mn Pe2, my hip flexors hurt, maybe from running yesterday.
but SL/Pe 3 was nice, very intense in the lower back, but most i felt it in my hams, thats right, i guess?
Did 3x5 HBP Pe 3, just to test how many i could do. Hope my form is good...so
don't forget to have a look on my video, post before 
Hi William,
On both elements I see the same issues: Arching in the lower back and lack of PPT. In the one-armed plank you are noticeably piked at the hips as well. If you have mastered the previous SPl progression, then you should have no problem fixing this, as the straight body requirement is the same. If you're not sure then I suggest you post another video showing your form for regular planks.
On the plus side, it looks like your pressing strength is good, although you perhaps don't have enough lean yet for mastery.
Hope this helps
KibboKift said:Hi William,
On both elements I see the same issues: Arching in the lower back and lack of PPT. In the one-armed plank you are noticeably piked at the hips as well. If you have mastered the previous SPl progression, then you should have no problem fixing this, as the straight body requirement is the same. If you're not sure then I suggest you post another video showing your form for regular planks.
On the plus side, it looks like your pressing strength is good, although you perhaps don't have enough lean yet for mastery.
Hope this helps
Thanks for reply.
after watching the videos, i saw the pike too...did not focused on this.
ppt i have to try better on friday...often it feels right, because im tensing my abs as hard as i can..and try to kip the hip.
Last friday i did 4x5 HBP PE3, hard, but not too hard.
Before my muscles got fatigued, my wrist start to hurt.
So my question is, do i have to have the same handposition like the video-guy or is it ok if i take the hands more forward not so far to the side or other direction? i dont know if this is important for somtehing.
William said:Last friday i did 4x5 HBP PE3, hard, but not too hard.
Before my muscles got fatigued, my wrist start to hurt.
So my question is, do i have to have the same handposition like the video-guy or is it ok if i take the hands more forward not so far to the side or other direction? i dont know if this is important for somtehing.
It is easier to keep the elbows in with hands turned out, I messed up my wrist this week doing PPP when learning foward al the bottom, I think its more important to do whats more comfortable for you and within the parameters of your body structure than trying to mimic someone with a different conformation, for example if you have shorter arms it is going to be harder with your hands at your hips than someone with longer arms. I think some of these things need to be considered.
thanks, some good points to think about. maybe my wrist hurt because i leaned to much with my elbows instead of letting it around 90 degrees.
I think it would be good practice to do some of the wrist stuff from H1 or some sort of wrist stretching prior to doing any form of pushups, wrist flexibility and forearm strength will undoubtedly contribute to increasing your work capacity for PPP
yeah, right now i dont have H1, but next month i will 
i will do some stuff from laughlin so far before ppp!
dear...SL/Pe 3, Arch Up really makes my hams cry out loud, its also hard for lower back, but to maintain the bodyposition on my table, feet pressed hard under the window board, its more a ham-exercise for me
I thought SL/PE3 was fairly easy after PE2! I wonder if your setup is making it harder than it needs to be. I think if you're too far to the feet, meaning your mid thighs are at the end of the table, it will put a lot of load on the hammies. If you're more forward towrard the normal bend in the hips I think it should be felt more in the back.
PE4 is an altogether different beast. The different motion of rolling up is something my back has never been exposed to. It's been a powerful workout for me, and am finally approaching mastery.
MT Nordic said:I thought SL/PE3 was fairly easy after PE2! I wonder if your setup is making it harder than it needs to be. I think if you're too far to the feet, meaning your mid thighs are at the end of the table, it will put a lot of load on the hammies. If you're more forward towrard the normal bend in the hips I think it should be felt more in the back.
PE4 is an altogether different beast. The different motion of rolling up is something my back has never been exposed to. It's been a powerful workout for me, and am finally approaching mastery.
I started from 4x9 reps, so i think i'm quite good prepared from PE 1+2
Hm, i think you are right, maybe i'm not at the right point on my table, i tried some variations...
This was from last set for a few days or so:
here my set up, one feet under one windowboard.
can someone say something about my form?
https://www.youtube.com/watch?v=bGdbbplrDO0&feature=youtu.be
William
William. set up looks ok. I'm not seeing much hip hinging. it looks like you're flexing from the L-spine. I would try to keep the back more neutral in this exercise and hinge at the hips as you come up and down. I'm maybe not the best expert on this, but based on what i've done and what the video looks like i don't think i'm misspeaking.
MT Nordic said:William. set up looks ok. I'm not seeing much hip hinging. it looks like you're flexing from the L-spine. I would try to keep the back more neutral in this exercise and hinge at the hips as you come up and down. I'm maybe not the best expert on this, but based on what i've done and what the video looks like i don't think i'm misspeaking.
Oh ok, i will look at this detail next time. the hinge should be at the hips and the back should be same over the whole movement, except the top where i have to move my neck behind to get more rom?
or in short...my spine is moving way too much?
I think you're understanding it right. give it a try and see what you think.
tried to make some video about my form in planche leans:
https://www.youtube.com/watch?v=MSDKs0yfdcQ&feature=youtu.be
please have a look.
i tried as hard is i can, but theres still an arch at my lower back...i'm tensing abs and gluts hard and i did ppt :S
very nice. Only comment I'd have would be to put in a little more PPT. Good protraction of the scapulae, and good lean.
MT Nordic said:very nice. Only comment I'd have would be to put in a little more PPT. Good protraction of the scapulae, and good lean.
Thank you for your answer.
yeah, but how can i get more ppt? i'm always trying hard but theres a point where nothing more happens, any idea how to get more?
have to say i have a bad posture, always had a hollow back in my spine....so it's harder for me to get a flat back as for most i notice this in most exercises.
Think of the hollow body hold. Clench your glutes to rotate your pelvis into PPT, contract your abs and feel like your pulling your ribs in and down. Once in this position, proceed with exercise. I believe you will find it really helps. Where are you in the FL progressions? Those are where you really get the feel for the PPT. H1 course is really good for it too.
i'm exactly trying this everytime, but theres always this little arch i cannot get straight with ppt. no way, just tensing harder isnt making anything after one point is reached, but i feel like my hip is kipping in the right way, but still this arch. just when im sitting i can get a full straight back.
in fl im on pe 2 week 9. but like i said, when legs are straight no chance to get perfect ppt.
we all are doing f1 with the final 7 movements.
you are not choosing one of those, you are training towards all of them, i understand doing all is saving your muscular balance and stuff like this.
But is there someone of you, who dropped one or more of the 7 exercises?
i mean, i really want to get a side lever, pistol(already achieved), front-, backlever, planche. but theres one thing, thats really not interesting me at all...Manna!
it seems lot of you want this more than any of the other 6 aims. but for me its nothing i want to achieve, i'm actually doing the pe's and starting with pe/4 i think next week, so im on my way, but wouldn't it be ok to do one more session for Fl instead of the MN stuff?
is there any imbalance coming as a result? what do you think? i know that Mn is working the hipflexors in a way, nothing else does, but for me i just feel stiff days after Mn, means because of my posture i get pain in my back while at work(second reason) because the muscles are tight of the training in the hip area and stretching doesn't work quite good(tried stuff from kit).
so there are two main reasons for me, to not train this skill...please tell me your thoughts.
of course there are reasons for that, but i dont want to join a competition in gst or so, so don't want to take it more serious as i need.
I don't know William. To me it looks like if there are 7 elements there is a reason.
Yesterday some friends and me did a session on the rings in the park, for not using the rings for a half year, my ring-dip strength looked solid, i did 8|6|4 and same for pull ups on rings 9|5|4, quite good for not doing one of these exercises
so i expected to get good results in back lever too, but instead of beeing good, it was really bad, my elbows seemed less strong compared to my time where i was used to train on rings, sounds logical, but i never did prep stuff in this time, thought the iMs of F1 will make it easier, but not in this case, but the rest was quite ok
just a notice
William, I too am least interested in Manna of all the positions. However, I feel it is necessary to perform the elements at least up through more advanced compression moves as it's really the only way to build that type of core strength and also the pike flexibilty. It's all intertwined. The manna, as you may have noticed, is paired on purpose with the SL so as to counterbalance the posterior chain work of SL with the anterior chain work of MN. Skipping it could have repercussions on asymmetries and increased risk of injury, plus you just wouldn't be as complete an athlete. Not that you need full manna, but the steps getting there are important.
MT Nordic said:William, I too am least interested in Manna of all the positions. However, I feel it is necessary to perform the elements at least up through more advanced compression moves as it's really the only way to build that type of core strength and also the pike flexibilty. It's all intertwined. The manna, as you may have noticed, is paired on purpose with the SL so as to counterbalance the posterior chain work of SL with the anterior chain work of MN. Skipping it could have repercussions on asymmetries and increased risk of injury, plus you just wouldn't be as complete an athlete. Not that you need full manna, but the steps getting there are important.
it's always the balance-thing, right.
i think i just hate exercises, where we have to lay on the back and up, down, up, down...
Still some persistent doms in chest and shoulder, dear lord of the (still)-rings 
Looks like my schedule will change a bit, because of the nice weather here in Germany friends want to train in the rings with me, so i want to try to get one-two ring sessions a week, already doing F 3x a week and HS 2-3x a week.
Best would be to train on rings after F1 sessions are done, hm..but this needs good timing..but i also can try to do F7 2x a week and so one day for rings, because my body isn't made for long workouts...