Summary: SL/PE1 Arch Body Hold

KeilaniG said:

got my first 40sec hold on ABH. lol. 

HOMESTRETCH

Jon Douglas said:

HOMESTRETCH

only 20 more seconds and then 5 times more of that.....to then rock....and not particularly but not limited to also be rolling.

KeilaniG said:

only 20 more seconds and then 5 times more of that.....to then rock....and not particularly but not limited to also be rolling.

The rock is even harder, you squish your ***** 5x60reps not very fun, I am thinking of skipping it lol..

MattProulx said:

The rock is even harder, you squish your ***** 5x60reps not very fun, I am thinking of skipping it lol..

The quicker you get it finished, the less you suffer

Edit;

Oh man, I just wasted my 3000th post talking about my soft bits.

Here's to 3000 more!

I'm still lightyears away from rocks but I'm wondering how do you count one rep - is it just roll to the one side or both?

I tought (hoped actually ) that dynamic movement in rocks will make them a bit easier than holds

mlaen said:

I'm still lightyears away from rocks but I'm wondering how do you count one rep - is it just roll to the one side or both?

I tought (hoped actually ) that dynamic movement in rocks will make them a bit easier than holds

Up and back is is one.

Sorry

I count one every time my hands nearly touch the ground in front

That's what I was afraid of, now they do seem harder

MattProulx said:

The rock is even harder, you squish your ***** 5x60reps not very fun, I am thinking of skipping it lol..

Wear tight underwear and tuck before you rock!

MattProulx said:

The rock is even harder, you squish your ***** 5x60reps not very fun, I am thinking of skipping it lol..

This is one exercises that might not scale as well to adults .  But yea it sucks.  Just get through them as fast as possible.  Also DO NOT DO IT ON A RUBBER FLOOR!  

Tight underpants and compression shorts, just to be sure. 

Daniel Burnham said:

This is one exercises that might not scale as well to adults .  But yea it sucks.  Just get through them as fast as possible.  Also DO NOT DO IT ON A RUBBER FLOOR!  

Ah that may well be the problem, I have rubber floor.

I wish all of the exercises had a similar breakdown of cues and expectations.

If you have, H1, H1/PE5 and the iM seem to help with this as well. Don't discount overly tight shoulders and traps as making this exercise harder than it needs be. 

I HATE rocks, it's just not fun for my junk. I can't seem to make it comfortable

Amazing work wheezer, one thing i need an answer too, (cant find it being mentioned in this thread). What about pain? When im doing this exercise i almost have too quit, becouse all i can focus on is the pain coming from my right glute muscle. What shud i do?

I shud mention that i have this pain on normal basics, before i had lower back pain but now it have moved down too my right glute muscle. So when doing SL it gets too mutch. Any advice? 

Jure Rakuljic said:

Any advice? 

Find out why! Don't accept the pain. Have you taken a closer look at your hip mobility?

Joakim Anderson said:

Find out why! Don't accept the pain. Have you taken a closer look at your hip mobility?

When doing hip mobility it hurts on my right side of the lower back/leg.

Great posts and great summary, thanks!

I had previously quite each attempt when my form started to suffer, but after reading the recent 'how to know when to stop' I've been pushing through, even with low ROM, I figure I'm training endurance and will power...  Also, by quitting when my ROM dropped I didn't seem to be making any progress.  

But I'm not sure what to do next. Here is my latest attempt at 4x60sec.  Only the first set maintains reasonable ROM.  Would you recommend to just keep pushing for 4x60 or 5x60 even though ROM drops and keep fighting to stay up longer, or drop back down to week 5 or something where I can keep my best form for each set?

Jure Rakuljic said:

I have this pain on normal basics, before i had lower back pain but now it have moved down too my right glute muscle. So when doing SL it gets too mutch. Any advice?

I'm not sure why this happens. Maybe check with a physio or some sort of clinician.

Agile said:

Only the first set maintains reasonable ROM.  Would you recommend to just keep pushing for 4x60 or 5x60 even though ROM drops and keep fighting to stay up longer, or drop back down to week 5 or something where I can keep my best form for?

There is almost infinite potential for more arch and you could spend years developing more and more ROM. You need to draw the line somewhere. My take on it is legs totally off the floor (no part of the leg touches the ground). Your ROM may drop in later sets, but as long as your legs stay off the floor that's fine. Build your endurance from that standard.

Oh wow, first time on the forum, and I am SO glad other people struggle with this as much as I do. I thought there was something wrong with me. I'm up to HS PE10, MnPE8, SLS SE2, FL PE6, SPL PE7, HBP PE7 and RC PE6 but my SL is still at PE2(currently working on wk9, 4x48 rocks).

I found it funny that the one foundation strength I can already do(side lever) is the one that i've been stuck on. 

In a lot of the others i'm still trying to find my mastery level. My SLS has stopped because of the integrated mobility at SE2, my HS stopped at PE10 because of form issues(I could finish the 5x60 but it was UGLY so I've been tidying that up for 9 weeks now) and i'm a bit apprehensive about FL PE6 and RC PE6, I think they might be my next sticking points.

I'm loving the progress so far, but really interested to see what it feels like doing the workouts after finding the mastery levels. Currently it's been a new set of exercises each time I go into the gym, I look forward to really being able to get my teeth into them. 
 

Bodahe said:

Oh wow, first time on the forum, and I am SO glad other people struggle with this as much as I do. I thought there was something wrong with me. I'm up to HS PE10, MnPE8, SLS SE2, FL PE6, SPL PE7, HBP PE7 and RC PE6 but my SL is still at PE2(currently working on wk9, 4x48 rocks).

I found it funny that the one foundation strength I can already do(side lever) is the one that i've been stuck on.

In a lot of the others i'm still trying to find my mastery level. My SLS has stopped because of the integrated mobility at SE2, my HS stopped at PE10 because of form issues(I could finish the 5x60 but it was UGLY so I've been tidying that up for 9 weeks now) and i'm a bit apprehensive about FL PE6 and RC PE6, I think they might be my next sticking points.

I'm loving the progress so far, but really interested to see what it feels like doing the workouts after finding the mastery levels. Currently it's been a new set of exercises each time I go into the gym, I look forward to really being able to get my teeth into them.

Well done for progressing that quickly, most people spend months on HBP2 & 3. Have fun with FL6 and RC6, they are... interesting

wheezer said:

I'm not sure why this happens. Maybe check with a physio or some sort of clinician.

There is almost infinite potential for more arch and you could spend years developing more and more ROM. You need to draw the line somewhere. My take on it is legs totally off the floor (no part of the leg touches the ground). Your ROM may drop in later sets, but as long as your legs stay off the floor that's fine. Build your endurance from that standard.

so are you saying build endurance from there but once endurance is there, build rom? or are you saying mastery with the final set having reduced ROM is fine as long as the legs are off the ground?

like Agile my ROM drops quite a bit between sets.

I find it helpful to imagine I'm squeezing a coin between my cheeks.  It really helps to activate the glutes.  I must start this process before lifting my legs off the ground, if I try it afterwards it's too late.

If you practice with a real coin be kind to your fellow man and don't spend the coin.

dynamo said:

I find it helpful to imagine I'm squeezing a coin between my cheeks.  It really helps to activate the glutes.  I must start this process before lifting my legs off the ground, if I try it afterwards it's too late.

 

If you practice with a real coin be kind to your fellow man and don't spend the coin.

Was this an April Fool's post?  

Destiny said:

so are you saying build endurance from there but once endurance is there, build rom? or are you saying mastery with the final set having reduced ROM is fine as long as the legs are off.

You can set your minimum passable ROM and make sure no seconds are less than that. Whether you start to sag or not is fine as long as you hold passable ROM for the time. You can also do a bit less than max ROM (but still passable) so you don't sag towards the end of the time.