Mikkel Ravn Posted January 4, 2014 Share Posted January 4, 2014 My passive pike flexibility is pretty good, but my active pike is abysmal, as I've discovered during the MN progressions in F1.I'm going to grease the groove with this aspect for a while, and so far I'm planning to do it with seated pike lifts and holds, one set every one or two hours during the day. A set could consist of ten lifts and a ten second hold (Adriano mentioned this in another thread), but I'm open to suggestions.Also, to avoid only boosting posterior chain flexibility I suppose I ought to do an antagonist exercise as well, but I really don't want to overcomplicate the GTG aspect, otherwise it will be too cumbersome, and dead on arrival. Unless some of you've got a tip for a super efficient anterior chain stretch? 1 Link to comment Share on other sites More sharing options...
Jon Douglas Posted January 5, 2014 Share Posted January 5, 2014 Bridge 2 Link to comment Share on other sites More sharing options...
Connor Davies Posted January 5, 2014 Share Posted January 5, 2014 I know Ravn is okay here, but for new people reading this, I wouldn't recommend bridge work be started until SL/PE1&2 are mastered. Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted January 5, 2014 Author Share Posted January 5, 2014 Ah yes, of course. Link to comment Share on other sites More sharing options...
Jon Douglas Posted January 5, 2014 Share Posted January 5, 2014 I know Ravn is okay here, but for new people reading this, I wouldn't recommend bridge work be started until SL/PE1&2 are mastered.Disagree. You might not be doing full bridges and limbers but you should absolutely begin developing it on day one imo At whatever basic or advanced level is appropriate for your current flexibilityAs I spend more and more time in hollow body positions, hard(for me) bridge work is feeling very therapeutic for just about the whole upper body, especially chest and shoulders. It is one of my favourite things to drill simply because it feels so good Link to comment Share on other sites More sharing options...
AmirHosein98 Posted January 7, 2014 Share Posted January 7, 2014 Could someone please explain for me the differences between active and aspect flexibility? Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted January 7, 2014 Author Share Posted January 7, 2014 Active stretch: You use the antagonist muscles to perform the stretch. In a pike stretch, this means that you tighten your abs and hip flexors to perform the stretch. Passive stretch: You use gravity, a weight or a partner to perform the stretch. In a pike stretch this could be done be sitting on the floor with a weight behind you neck, and let the weight push you into stretch. 1 Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted January 7, 2014 Author Share Posted January 7, 2014 Question for those that have good pike flexibility: When doing a standing pike stretch, I can put the heel of the hand next to my heels, but it requires some effort - Contraction of abs and hip flexors. As soon as I relax, I spring back up, so just my fingertips touch the ground. At the moment I pursue the ability to raise my toes to my hands on a stall bar without involving my lats, using only compression - essentially a perfect HLL. Will I have to have completely effortless standing pike flexibility (knees to chest, heel of hand behind heels), ie. only static, no active compression before I get the active flexibility to perform a HLL?Or will there always be effort involved in a deep standing pike stretch? Link to comment Share on other sites More sharing options...
Connor Davies Posted January 7, 2014 Share Posted January 7, 2014 My pike may not be up to scratch, but I can imagine building the strength to pull yourself into position is what you're ultimately aiming for. I remember Joshua Naterman telling me to work on seated pikes rather than standing, because of this exact reason. Link to comment Share on other sites More sharing options...
AmirHosein98 Posted January 8, 2014 Share Posted January 8, 2014 Could someone show me what is the end point of active pike flexibility progression?thanks 1 Link to comment Share on other sites More sharing options...
Jon Douglas Posted January 8, 2014 Share Posted January 8, 2014 Could someone show me what is the end point of active pike flexibility progression?thanksBasically Lucas Abner https://www.gymnasticbodies.com/forum/topic/14330-50s-v-sit-with-8kg-add/ 1 Link to comment Share on other sites More sharing options...
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