Chrono Posted January 24, 2014 Share Posted January 24, 2014 First of i want to say hello my friends , I'm new here I read so many threats of scapula movement here , and the sticky thread of Dillon on planche lean too ! (I saw the pictures of hollow +protraction )I currently know that when i lean , i need to focus on full protraction of the scaps , and hollow ( and thedepression comes natural i think).My questions are:1.I find that i cant hollow in the lean itself , without bit protraction of the scapula, is it true?2.I also find that if I'm focusing on full protraction , the hollow comes automaticly Thank you guys (English level 0) Link to comment Share on other sites More sharing options...
Connor Davies Posted January 24, 2014 Share Posted January 24, 2014 Yeah the hollow will happen pretty naturally. The depression, not so much. I find when I really think about depression, I activate all those nifty little muscles that wrap around the ribcage. Huge difference. Link to comment Share on other sites More sharing options...
Cody Ward Posted January 24, 2014 Share Posted January 24, 2014 Depression of the scaps comes from your lats. Really squeeze your lats and your shoulders will move down. You'll also feel more power. Link to comment Share on other sites More sharing options...
Chrono Posted January 24, 2014 Author Share Posted January 24, 2014 Depression of the scaps comes from your lats. Really squeeze your lats and your shoulders will move down. You'll also feel more power.I thought that that the depression will take my shoulders backwards not down?isnt the protraction takes it down and the depression backwards? Link to comment Share on other sites More sharing options...
Rafal Zmuda Posted January 24, 2014 Share Posted January 24, 2014 I thought that that the depression will take my shoulders backwards not down?isnt the protraction takes it down and the depression backwards?As far as I know when speaking about the movement of scapula we rather use terms "relative to the body" (regardless body position) Link to comment Share on other sites More sharing options...
Coach Sommer Posted January 25, 2014 Share Posted January 25, 2014 In simplistic terms, retraction is squeezing the scapula together and protraction is pullling them apart. Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Chrono Posted January 25, 2014 Author Share Posted January 25, 2014 So my conclusion is that when you're in the floor and starting the lean , you cant hollow without protraction and protraction without hollow assuming you are with elbow locked Link to comment Share on other sites More sharing options...
Connor Davies Posted January 25, 2014 Share Posted January 25, 2014 I thought that that the depression will take my shoulders backwards not down?isnt the protraction takes it down and the depression backwards?Not quite. Protraction moves them forwards while depression moves them down, towards your hips. There's also elevation, which moves them up towards your ears. So my conclusion is that when you're in the floor and starting the lean , you cant hollow without protraction and protraction without hollow Again, not quite. It's possible to completely separate scapula movement from the movement of the thoracic spine. So you can protract without hollowing, if you really want to, but there wouldn't be much point in it. Link to comment Share on other sites More sharing options...
Chrono Posted January 25, 2014 Author Share Posted January 25, 2014 Not quite. Protraction moves them forwards while depression moves them down, towards your hips. There's also elevation, which moves them up towards your ears. Again, not quite. It's possible to completely separate scapula movement from the movement of the thoracic spine. So you can protract without hollowing, if you really want to, but there wouldn't be much point in it.I think I got your point!Is this true shoulder directions? http://sizmedia.com/my.php?i=mqnmzjymg3zi.png Link to comment Share on other sites More sharing options...
ADRIANO FLORES CANO Posted January 25, 2014 Share Posted January 25, 2014 Check this out. And that drawing has the scapula retracted and sunk it. Link to comment Share on other sites More sharing options...
Chrono Posted January 25, 2014 Author Share Posted January 25, 2014 Check this out. And that drawing has the scapula retracted and sunk it. Yeah but I just asked about the directions this photo is no mine Link to comment Share on other sites More sharing options...
ADRIANO FLORES CANO Posted January 25, 2014 Share Posted January 25, 2014 I know that's not yours, it's from Overcoming Gravity, I just kidding The directions are ok. In a planche lean, the movements are these. First one is extremely retracted; second is extremely rounded; third is what you aim for. 1 Link to comment Share on other sites More sharing options...
Rafal Zmuda Posted January 25, 2014 Share Posted January 25, 2014 Link to comment Share on other sites More sharing options...
Chrono Posted January 25, 2014 Author Share Posted January 25, 2014 I know that's not yours, it's from Overcoming Gravity, I just kidding The directions are ok. In a planche lean, the movements are these. First one is extremely retracted; second is extremely rounded; third is what you aim for. What made it so rounded?the pike ? Link to comment Share on other sites More sharing options...
ADRIANO FLORES CANO Posted January 25, 2014 Share Posted January 25, 2014 I did explain myself incorrectly. These aren't the movements of a planche lean, they're the most common mistakes when a beginner iniciates planche lean training. First two are the wrongs; last is he right. I didn't understand your question Chrono, but... What made it so rounded is the incorrect sense of "create hollow". It's too much hollow. Sorry If I didn't understand well. Link to comment Share on other sites More sharing options...
Chrono Posted January 25, 2014 Author Share Posted January 25, 2014 I did explain myself incorrectly. These aren't the movements of a planche lean, they're the most common mistakes when a beginner iniciates planche lean training. First two are the wrongs; last is he right. I didn't understand your question Chrono, but... What made it so rounded is the incorrect sense of "create hollow". It's too much hollow. Sorry If I didn't understand well. Thats fine , sometimes i struggle to desribe things due to my pure english XDso i think i'll upload planche lean video for form check? Link to comment Share on other sites More sharing options...
Carmen Schult Posted January 25, 2014 Share Posted January 25, 2014 this is a picture of coach sommer teaching the planche lean andfor me this looks very rounded https://scontent-a.xx.fbcdn.net/hphotos-ash3/t1/564543_518891934801178_1663984432_n.jpg also dillon zrike's picture is very well rounded and he says the more hollow the better:https://www.gymnasticbodies.com/forum/gallery/image/156-correct-planche-lean/ so i still dont get it what a planche lean should look like... i would say full round and the more hollow the better which means full protraction and depression Link to comment Share on other sites More sharing options...
Chrono Posted January 25, 2014 Author Share Posted January 25, 2014 I don't realy think hollow is protraction and depression.. Link to comment Share on other sites More sharing options...
Biren Patel Posted January 25, 2014 Share Posted January 25, 2014 I think you are overanalyzing this movement. Perhaps if you show us a video of your lean people can correct it and refine it. Link to comment Share on other sites More sharing options...
Connor Davies Posted January 25, 2014 Share Posted January 25, 2014 I don't realy think hollow is protraction and depression..It's not. The hollow and the scapula movement are two different things. this is a picture of coach sommer teaching the planche lean andfor me this looks very rounded https://scontent-a.xx.fbcdn.net/hphotos-ash3/t1/564543_518891934801178_1663984432_n.jpgI would say the form in this picture is acceptable because the lumbar spine is straight and the hips aren't piked. Personally, this isn't how I do my protraction, but it is coached this way and performed this way by people much stronger than me, so what do I know? Link to comment Share on other sites More sharing options...
Chrono Posted January 25, 2014 Author Share Posted January 25, 2014 It's not. The hollow and the scapula movement are two different things. I would say the form in this picture is acceptable because the lumbar spine is straight and the hips aren't piked. Personally, this isn't how I do my protraction, but it is coached this way and performed this way by people much stronger than me, so what do I know? So I got the idea of protraction and depression of the scapula.. but can you explain what is hollow on lean? like what should I do to engage the hollow ?Hollow maybe means -lumbar spine is straight but how I get that?Thank you Link to comment Share on other sites More sharing options...
Kate Abernethy Posted January 25, 2014 Share Posted January 25, 2014 By PPT (posterior pelvic tilt). Link to comment Share on other sites More sharing options...
Connor Davies Posted January 25, 2014 Share Posted January 25, 2014 So I got the idea of protraction and depression of the scapula.. but can you explain what is hollow on lean? like what should I do to engage the hollow ?Hollow maybe means -lumbar spine is straight but how I get that?Thank you This is basically hollow. It's a specific type of body position in gymnastics. This is not hollow, because the lower back has lost contact with the ground. This much piking at the hips is also unnecessary. The way I look at it now, hollow is basically a function of posterior pelvic tilt, with a slight leg raise in order to increase activation. Side note: If you hold this hollow position during a set of pullups, you wont swing. They way you see hollows portrayed in F1 with the extremely arched upper back is because we use them as a primary strength development tool, and this rounding of the upper back increases abdominal activation. I mean, crunches are basically just rounding of the upper back, right? Hollows are a bodyline exercise. You can find others outlined here. Link to comment Share on other sites More sharing options...
Chrono Posted January 25, 2014 Author Share Posted January 25, 2014 This is basically hollow. It's a specific type of body position in gymnastics. This is not hollow, because the lower back has lost contact with the ground. This much piking at the hips is also unnecessary. The way I look at it now, hollow is basically a function of posterior pelvic tilt, with a slight leg raise in order to increase activation. Side note: If you hold this hollow position during a set of pullups, you wont swing. They way you see hollows portrayed in F1 with the extremely arched upper back is because we use them as a primary strength development tool, and this rounding of the upper back increases abdominal activation. I mean, crunches are basically just rounding of the upper back, right? Hollows are a bodyline exercise. You can find others outlined here. Realy helpfull pictures , thanksIn the sticky thread the hollow described as:" trying to touch the shoulders together in front of you "..I just wounder how i get it when im the pushup position , and trying to hollow..should i press the lower back ?pike? edit: I looked a bit at picrutes of pelvic tilt, and I think I got it Link to comment Share on other sites More sharing options...
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