Flexible but loose back help

I am a person that has come to gymnastics as a hobby late® in life (i'm 24). I'm also someone with a very flexible back. Of course this is good when doing bridges (in which i can almost touch my feet), but i often get the comment from coaches/teachers that i am "loose" when doing skills (even though i'm trying my hardest to stay "tight").

I've worked on a lot of different core stuff (much from this site) but i always feel like i can't find the best way to build the strength and coordination for a flexible AND strong core. I've also tried to work front and back limbers with little success. Any tips? Does anyone else run into athletes like this? Thanks!

Ben

One of my little guys has an uber flexible back like me. He can do walkovers but is hard pressed to do even a body lever at vertical. As well, he is pretty loose typically because he is one of my weakest.

Keep working those body levers and superman holds and the movements that are similar that move through a ROM. FL/BL will help as well besides L work and skin the cats.

You do not need to work on additional passive flexibility. You will always be extremely flexible; additional flexibility work will only serve to exacerbate the issue. Excessive passive flexiblity that is not in balance with the appropriate level of strength is always an athletic disadvantage. Your interests will be best served by focusing on strength and stability. For example wall handstands, various levers and static positions, as well as standard core and lower back work, will be enormously beneficial in helping to narrow this passive flexibility to strength deficit.

Yours in Fitness,

Coach Sommer

Thanks coach. that's a really great piece of advice. One question though, you've said that font/back limbers are a great way to build dynamic back strength, but when i work these i always seem to be doing a lot of stretching as well. Do you think i should hold off working these until i build a better balance of strength/flexibility?

Without seeing you in person it is difficult to be accurate, however my guess is that you are currently feeling them as a stretch primarily because you are using excessive arch to rotate the body rather than pulling upward with the shoulder girdle. The development of a back limber progresses through the following general stages; jumping one foot at a time, jumping two feet at a time, small hop with two feet, no hop and pulling upward with the shoulders only. Notice as the series progresses the shoulder girdle assume more and more of the burden of effort.

Yours in Fitness,

Coach Sommer

what about front limber? i notice that's it's impossible for me to get up without lifting my heels off the ground, but when i do this i lose a lot of stability. what kind of progressions do you use for front limber?

Bridge wall walks. It's more about balance. Lean your knees over your ankles and then the hips over the knees. Squeeze your butt and engage your truck. Keep leaning forward and don't give up.

I've got the same issue, super flexible back. I do lots of yoga which has helped me learn how to be more stable in backbends but I am still extremely imbalanced flexibility to strength. I've been working FL and BL. On the BL I am at the tuck and have been playing with extending one leg at a time. Any benefit to that other than just plain fun? Aside from that German Hang Pulls are the only other exercises for my low back. Anything else I should work at for low back strengthening?

I am stoked on the GB exercises. They are really fun and this is the first time that I am really feeling the potential of my strength.

Thanks everyone

Body lever.

Reverse hypers or superman hold ( generally we let our hips hang off a pommel horse or vault or beam and hold our legs up ).

Jefferson curl/Kono loosening DL.

Thanks Blairbob. I'll look those up