PE1 im form check

hey, i've been kind of frustrated with h1, as i've been on pe1 for 9 weeks, and the only thing preventing me from going to pe2 is the im.  

for the last nine weeks, i've made zero (or minimal) progress in im1.  i've been doing the im at about 2x shoulder width length.  the label on the dowel says 48 in., so i've been holding my arms a little shorter than 48 in.  when i went to film myself demonstrating my form in my condo gym and actually saw myself in the gym mirror, i was surprised how deep i went into the stretch.  this is the first time i was able to see myself do the im.  (i usually practice in the park.  it's pretty cramped in the condo gym).  once i was able to actually see myself in the mirror, i realized that i'm actually going a lot deeper than it feels like.  

ok, so please check out my form.  i demonstrated three hand distances that i was holding the dowel with.  for the last 9 weeks, i've been holding my arms only in the first position, as i did not feel like i was ready to decrease the distance between my hands.  please give me form check criticism for all three positions.  each of the 3 positions is filmed from the front and side view.  each of the 3 positions i've demonstrated have decreasing distance between the hands.  the first position shows the widest grip, and the third position shows the shortest grip.  the third position is the minimum distance required to graduate to im2 (thumbs just outside the delts).  and just to reiterate, i've only been holding at my arms at the first position.  am i ready to practice with my hands at the second or third position?  or am i ready to go to pe2?

first position: 0:10 mark, demonstrated from the front and side view

second position: 1:03 mark, demonstrated from the front and side view

third position: 1:56 mark, demonstrating from the front and side view.

thanks

p.s. i wanted to put some lovely music, like lady gaga in the background, but i forgot to bring a cd player.  my apologies=)

I know someone more knowlegable than me will chime in soon, but let me just be the first to say I'm very glad you forgot your cd player.
 
That said, I would say that it doesn't look too bad even at your mastery width. I believe you need to watch the arch you have in the thorasic region and try to stay as flat all the way. Also Coach mentioned to keep the ribs pulled in which will help with the arch. Here are the relevant posts that may help ya further as well.

• https://www.gymnasticbodies.com/forum/topic/11021-seated-shoulder-flex-form-check/
• https://www.gymnasticbodies.com/forum/topic/10954-shoulder-paindiscomfort-while-performing-hspeim1/
• https://www.gymnasticbodies.com/forum/topic/11347-questions-on-seated-shoulder-flexion-static-form/
• https://www.gymnasticbodies.com/forum/topic/10507-hspe1im-form-check/

Hi, I think you can train number 3. How ever I feel that it is not narrow enough to progress.

I give you my imput.

Look this:

These are your three side views. As you see, are totally differents each one. B and C has to be same as A. That degree is what you're looking for in all positions.

So, some things:

1) You've to work through A shape trying slowly go more narrower as you progress.

2) The first iM's on HS1 (iM1-4) are the Foundation to shoulder flexibility, both extension and flexion, so there can't be flaws on it.

3) Don't bent your elbows.

4) You've to improve your hollow aswell. TANSTAAFL has collect good threads about it.

5) Try to put on marks with adhesive tape in your broomstick. It would be more easier to know where you at and also to lnow how much progress you've done. There's no "something like that" progress. There's progress, and not progress. 

6) Some of us are/were stuck with iM's I can't even remember how many months. Don't rush. Some iM's are difficult as hell, and 9 weeks is nothing compared to months of work, specially with flexibility issues. We are all in the same boat here.

7) To show mastery on iM1 (and 2,3,4) you've to go shoulder width. With a minimum of 2kg to every element.

8) Good luck and keep hard work

After a quick relook at the video, I would say picture 2(thanks for that editing Flo) would be matery with a straight back and more lean forward. The arms don't need to be as far back as the first picture AFAIK. So instead of trying to get right into the end ROM, I would focus on straighting the back and trying to lean forward more, THEN slowly putting the arms up and back. The tape on the stick advice is spot on as well, that way you can see progress to the mm .

ok, thanks for the replies.  TANSTAAFL, i just read those links that you provided.

i've got a few questions:

1. when you guys mentioned to keep the elbows straight... it feels like the elbows are straight when i'm doing the im, but i do notice that in the third position, the stick is not level.  are the elbows straight in the first 2 positions, but not the third?

2. i know that TANSTAAFL said to not arch in the thoracic area so much, so i will work on that.  so if i just push the chest back, that's all i have to do to get the hollow body position?  

3. i have a hard time knowing when i'm in the hollow body position.  to me, and i know i'm wrong, but it looks like i'm in the hollow body position, especially in picture three.  but i just am not really sure how exactly to recognize it.  is the key just to make the back concave rather than convex (see image link below)?

4. i'm not really sure what it means to keep the ribs pulled in?  does that just mean to push them to the concave position?

5. why is it called the hollow body position?

thanks

You are hollow when you don´t have arch in your lower back.

The elbows look ok to me in the pictures. Mabye Flo was referring more to the video if there were times when your elbows were bent. Good thing to keep in mind nontheless.

As far as pulling the pulling the ribs in, yes, this is the same as straighting the upper/mid back as far as I know. And you're correct saying it is also the same as making the back more concave. You want as flat a back as possible, from tailbone to shoulders.

As for hollow, the term is referring explicitly to the lower back...when you tuck your tail under and flatten it specifically. There are plenly of "hollow" positions where the upper back position is not flat.

Just trying to clear up any confusion about terms, but I probably cleared some out while letting a different sort in as per usual .

Ronin168 said:

 

4. i'm not really sure what it means to keep the ribs pulled in?  does that just mean to push them to the concave position?

 

Ribs in is like when you slump at the computer or zip up a jacket. I have found it pretty helpful to imagine someone is poking me in my sternum, and the instinctual action backward forms the ribs in position.

Biren P. said:

Ribs in is like when you slump at the computer or zip up a jacket. I have found it pretty helpful to imagine someone is poking me in my sternum, and the instinctual action backward forms the ribs in position.

Not exactly, but close.  For this iM you do indeed want to pull the ribs downward, but you should also strive to keep the back straight rather than slumping forward.

Yours in Fitness,

Coach Sommer

ok, i will work on this.  thanks