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Started by Vinay Ramineni, October 10, 2013 · 20 Replies · 675 Views
With the tuck-up, I recently started doing them properly (actively maintaining position rather than balancing, actually using abs rather than momentum). Just wondering, in the instructional video it says to "lie down completely between reps". Does that means for a second I'm allowed to release the tension from the abs and relax? Or am I still expected to hold the abs in a posterior pelvic tilt?
Thanks for clarification.
ppt, all the way bud 
You'll quickly find when you move onto straddle-ups that PPT makes getting into a full-rom rhythm so much easier. Get the habit now and save yourself some frustration 
Thanks for the advice guys
ppt all the time? oh that info is new to me, too 
damned, that will make it a lot harder, i think. Think that this should belong to the faq about F1.
William said:ppt all the time? oh that info is new to me, too
Yep, didn't realize that either. I didn't know what posterior pelvic tilt was so i googled it (this image helped http://www.efeld.com/images/phd/pelvic_tilt.gif). I'm not sure I understand because like the original poster said the instructions with the video say "lie down completely between reps". When I i've tried to maintain PPT it feels like I can't lie down completely. In order for me to lay down completely my back begins to arch.
Apologies if i'm hijacking the original posters thread.
EDIT: upon revisiting the exercise I realize i've just been doing it wrong. I can maintain ppt throughout the full ROM, just not for as many reps. time to repeat a cycle.
exactly, ppt will shed some light on mobility deficiencies. i've been contantly repeating cycles between weeks 5-8 while i get the mobility upto scratch because hanging out at 1-4 was starting to get really boring. thing's will improve as you move through the iM's, especially the bridge progressions
Oh guys I hate you. I had mastery on this one dammit!
Really though, taking the time to master this again but with PPT when I lie down may just help with my straddle ups. Anyone have a reason not to regress back to PE1 and work on my pancake/straddle lifts for a while?
Since I can't get full ROM on the straddle-ups due to hamstring mobility, I'm going to go back and re-do this one with PPT as well.
doing jefferson curls as prep for it won't hurt, Especially since you already went through the PE(which means windmills are upto par) just include jefferson curls in your mobility after the work is done
and I do the PPT cue only to keep my core on the ground, the balance point is sometimes a little weird because my legs are already raised a smidge.
when you do posterior pelvic tilt all the time for tuck up, are you touching the ground with your shoulders? i just saw the video again and it doesn't look like he is having ppt all the time, theres an arch, so he can rest short between the reps.
William said:when you do posterior pelvic tilt all the time for tuck up, are you touching the ground with your shoulders? i just saw the video again and it doesn't look like he is having ppt all the time, theres an arch, so he can rest short between the reps.
yes my feet and shoulders touch the ground. relaxing all the way, for some peoples mobility will be having an arch because of the lack of mobility in the quads/hip flexors. and my lower back used to get a little sore when i didn't do PPT, after every set, there'd be a little lingering thing that once i got to ABH, it gave me a bit of fatigue. PPT solved this for me
If I keep my ppt all the time (which by the way is really hard at the bottom) there is no way for me to lie completely flat (not yet anyway). My knees for example are up in the air but my feet are touching the ground.
gohei_ said:If I keep my ppt all the time (which by the way is really hard at the bottom) there is no way for me to lie completely flat (not yet anyway). My knees for example are up in the air but my feet are touching the ground.
exactly what happens to me. I'm reckon by the time i get these upto mastery standard, the mobility will be there. just gotta keep up with the hip flexor and quad stretches.
William said:when you do posterior pelvic tilt all the time for tuck up, are you touching the ground with your shoulders? i just saw the video again and it doesn't look like he is having ppt all the time, theres an arch, so he can rest short between the reps.
He actually is maintaining a PPT the whole time if you look carefully. Notice that his entire back is flat on the ground at the bottom of the movement. If he were not maintaining a PPT, then his lower back would not be touching the ground.
The thing is that Coach's athletes have outstanding total body mobility and body control, so they can lay completely flat (full hip extension and shoulder flexion) easily while maintaining a PPT. For many of us maintaining a PPT will mean that either the legs/feet are not on the ground, or our arms are not on the ground.
The instructions do say to:
"Lay down completely flat between repetitions"
Which could easily be interpreted as needing to maintain a PPT even when laying down between reps. Yet another example of how for most of us, mobility is our greatest limiting factor in terms of progress in GST.
Oh well, just have to keep up with Kit's stuff and keep plugging away.
Guys, who said you need perfect PPT to do a PE1?
I said it would make it easier for straddle ups, and you should totally try because that shape is the ideal. But you don't need to drop eight weeks of training because your back isn't 100% on the floor.
If you want to get this dialed right in now, of course, more power to you. But if you're lying flat then going up to a tuck at the top, you've pretty much got it. PPT makes the movement somewhat easier ( especially for straddle and v ups) once you are used to it enough to do it automatically. But spending longer than you have to on tuck ups (which after all are an easier version of the extended body v-ups) is inefficient use of time.
Perspective y'all. We don't need an abh or hinge row thread
Could it not be that the point is that we are meant to come out of PPT at the bottom? Thus teaching us how to move from PPT to non PPT with ease. Seems to me that being able to snap instantly into PPT will be very useful later on. The athlete in the video is clearly very proficient at the move which coach does not expect us to be yet, otherwise we wouldn't be doing foundation.
Either way: Don't overthink!
Jon Douglas said:Guys, who said you need perfect PPT to do a PE1?
I said it would make it easier for straddle ups, and you should totally try because that shape is the ideal. But you don't need to drop eight weeks of training because your back isn't 100% on the floor.
If you want to get this dialed right in now, of course, more power to you. But if you're lying flat then going up to a tuck at the top, you've pretty much got it. PPT makes the movement somewhat easier ( especially for straddle and v ups) once you are used to it enough to do it automatically. But spending longer than you have to on tuck ups (which after all are an easier version of the extended body v-ups) is inefficient use of time.
Perspective y'all. We don't need an abh or hinge row thread
Cool, thanks for the clarification Jon.
Keegan Y said:He actually is maintaining a PPT the whole time if you look carefully.
You're right. I didn't watched it in full screen, so i thought its just a shadow under his back, but hard to see in small!
Jon Douglas said:Guys, who said you need perfect PPT to do a PE1?
I said it would make it easier for straddle ups, and you should totally try because that shape is the ideal. But you don't need to drop eight weeks of training because your back isn't 100% on the floor.
If you want to get this dialed right in now, of course, more power to you. But if you're lying flat then going up to a tuck at the top, you've pretty much got it. PPT makes the movement somewhat easier ( especially for straddle and v ups) once you are used to it enough to do it automatically. But spending longer than you have to on tuck ups (which after all are an easier version of the extended body v-ups) is inefficient use of time.
Perspective y'all. We don't need an abh or hinge row thread
phew good thing I read this before today's workout. it all did seem a little excessive for a PE1. you'd have to have full hollow body hold to do that which is pe5 for front lever
DESTINY said:phew good thing I read this before today's workout. it all did seem a little excessive for a PE1. you'd have to have full hollow body hold to do that which is pe5 for front lever
A full hollow actually isn't that hard if you're only holding it for a couple seconds. Realistically though, they're not that similar. There's no curling of the upper back involved and your legs should still be touching the ground. It's more effort, yeah, but you should be able to hold PPT for a really long time.
