hips to shoulder height in sPL/SE3

Hi!

 

The last 4 weeks i improved my advanced Frogstand from 12 seconds to 30+ seconds and i was suprised about the progress.

 

here is a video:of my advanced frogstand

 

 

 

well, so now i mastered the sPL/SE2 and wanted to move on to SE3 but no matter what i do i cant seem to get my hips to shoulder height.

 

i tried to lift my feet off the ground (which i read you shoudnt do) ... that works but as soon as i try to lean forward either i fall forward or i fall backward and my hips drop again.

 

if i try to lean into the tuck planche until my feets lifts off the ground (like you do with the advanced frog stand) my hips will just drop forward and down. i cant hold my hip in a position that is lifted. it just falls down everytime.

 

 

i tried a lot of tuck planches 2 days ago and my lat seems to be very sore but i think my shoulders should be?

 

should i train advanced frogstand until i can hold it 1 minute (this is my plan) so i can get more strength?

 

is my advanced frogstand's form ok?

 

It seems you are too high in the frogstand here. Try having hips at shoulder height also here.

Other things that come to mind if you are having problems going to tuck planche.

1. Are your leans good enough? You might need to revisit earlier PE's if not.

2. Try doing the frog while wearing long arms t shirt and pants. This way you have much less friction to help you in the hold.

3. I assume your iM is up to speed?

^ What Christian said. After mastering the leans, you should have enough shoulder strength to press the hips up to shoulder level. Try playing with straight arm pressing up into a tuck handstand, then lowering down. Sometimes you just have to get a feel for how the position is supposed to be.

Lower your knees so you have them against your elbows. Look carefully at the course video/pictures

Christian said:

1. Are your leans good enough? You might need to revisit earlier PE's if not.

2. Try doing the frog while wearing long arms t shirt and pants. This way you have much less friction to help you in the hold.

3. I assume your iM is up to speed?

 

 

1. leans could probably be better. i am not at hip level with hands yet. i can upload them next workout

 

2. will try that. makes sense that less friction will make it harder

 

3. nope. i dont train the iM every workout when i train the planche because it makes me fatigue the rest of the week. somehow it also makes my inner breast hurt because i think its too heavy. i rather train pseudo planche pushups because they are not so heavy. But i guess the bent arm planches wont increase my straight arm planche anyway? thats why i thought i just skip to the advanced frogstand because otherwise i would still be at the normal frog stand

 

Ravn said:

^ What Christian said. After mastering the leans, you should have enough shoulder strength to press the hips up to shoulder level. Try playing with straight arm pressing up into a tuck handstand, then lowering down. Sometimes you just have to get a feel for how the position is supposed to be.

 

that seems a little bit difficult for me as i dont have the handstand yet

 

 

Mats Trane said:

Lower your knees so you have them against your elbows. Look carefully at the course video/pictures

ye this is very true. i just noticed it myself when i looked at the video. i immediatly tried it just for once and it felt like my upper back is more engaged when lowering my knees. i will take more care about that next workout, thx!

ajoOba said:

 

3. nope. i dont train the iM every workout when i train the planche because it makes me fatigue the rest of the week. somehow it also makes my inner breast hurt because i think its too heavy. i rather train pseudo planche pushups because they are not so heavy. But i guess the bent arm planches wont increase my straight arm planche anyway? thats why i thought i just skip to the advanced frogstand because otherwise i would still be at the normal frog stand

 

I think if you did the iMs for SE1 and SE2 you would be better prepared in strength, balance, and other neuromuscular conditioning for doing SE3. I know what you mean about the heavy feeling, but it's something to be overcome before moving on.

Hey Guys!

 

It's been 1 month of training now since my last video and i wanted to give an update of my progression so far.

 

I tried to correct my advanced frogstand and concentrate on squeezing my abs to imitate the feeling of the tuck planche. Although my holding times have not improved so far (still ~30 seconds):

 

 

I made a lot of progress in the mobility exercise. Since i don't try to jump into the movement anymore but try to go down into it slowly with control and balance the pain in my chest is completely gone. It feels like all the strength comes from my upper back now. Although i recognized that i need to hold the breath and as i try to breath in my muscles completely give up.

 

 

I also made a video of my tuck planche attempts. The quality is bad though and the camera ankle is also stupid but my room in my students home is so small and i was already too tired to make another one.

 

 

If you cant see enough on the video then i can tell you that i didnt make any improvements in my tuck planche so far. My feet still just drop down and i cant find a stable position no matter how i try it. Maybe i need to lean forward more than in the advanced frogstand? But before i can do that my feet will lift off the ground and then just immediately drop down again.

It would benefit us to see your PE5-7 I think. Do some filming and post in the F1 forum. I am also having a very hard time with planche and have always been weak here and am cycling between PE5-6. In my head having mastery of the leans should make you capable of doing a 10ish second 1 set tuck planche at least.

My advice is to use a band (if you have access to one) and put it around your waist and attach it to something directly above you (e.g a pullup bar). With the assistance of the band you can move yourself into a tuck planche and observe what muscles are and aren't engaging. You can then focus on getting the perfect protraction and muscle tension.

i wanted to give a little update on my progession with the tuck planche as it is more than a month since my last post.

i managed to not only lower down in the mobilty but also hold it for 3 seconds in one place, although i made n video.

i finally can hold a low tuck planche with a little lean in it but my hips are not high enough yet but at least i managed to keep my hips in one position and do not keep falling forward or backwares immediatly

here is a video

i did some leans but mainly i just tried and tried and tried to just hold the tuck position for more than just a second when i finally found a position i can balance. i tried it with a band to keep my feet up but that didnt help much as i couldnt activate the right muscles.

i can see that my form is still pretty bad as the protraction is almost non existent and my hips are still not at shoulder level and its probably due to the lack of mobility mastery but i am just happy that i can see light at the end of the tunnel

Basically reading through this thread, because you have failed to complete the IM in the variations before, you are now lacking significant strength in your hips and lower back. Your shoulder strength has come on...but you are unable to lift your hips up because you haven't followed the program correctly! 

 

Everything you need in the program is spelled out for you....there isn't a quicker way to achieve these goals than what has been planned out for you. If you miss progressions because you can't be bothered to wait another 3 months...then be prepared to see poor form later on.

Low hips in a tuck planche is mainly a result of insufficient shoulder girdle strength rather than lower back or hip strength.

B1214N said:

Low hips in a tuck planche is mainly a result of insufficient shoulder girdle strength rather than lower back or hip strength.

This. The bent arm planches are particularly useful to refine the protraction and lean further than you can with straight arms, building on your elevated pl lean.

If protraction is lacking, naturally leans on floor is the first place to look

ok guys, i did some video shoots out of the cold of my SE1/im and SE3 tries.

 

looking at my im, what is wrong with it besides that i am licking the floor during the descent

 

 

and i made a new video of my tuck planche as i was trying to get it to shoulder height the last days

 

 

it looks a lot better now so what i was thinking is that if i dont have the right muscle activation in the previous progressions they wont get me to the tuck planche neither. maybe its a lack of shoulder girdle strength but as you can see i improved it a lot just in some days by practicing the technique. so i wonder if its really a lack of strength

made another im video where the form is a little better i guess

 

I'm not an expert but your BASPH looks fine - just have your lower leg at 90deg to upper leg. However you will need to be able to balance and hold the horizontal position for at least 10s at a time, five times to make a mastery set.

ok this one is the best i could pull out so far

 

 

i wont comment on this anymore until i got the 5x10s mastery

I wont either, I'm at 5 x 3s, so... RACE YOU!

@ajoOba - I'm getting very close, how are you doing? 

LateStarter@46 said:

@ajoOba - I'm getting very close, how are you doing? 

still 6-8 seconds on good tries but my legs are not right-angled. i will post an update in some days once i am fresh again

this is from 14 days ago:

 

for the BA planche you need to fix it. lets the body to pass between the elbows so that you cannot lock it on the triceps and on the lats. the body should remain a few inches from the ground. this position refinement must be held, you will find a good advantage when you learn this position especially in the final HBP elements of Foundations 3.

Fix it before to move forward.

alex87 said:

for the BA planche you need to fix it. lets the body to pass between the elbows so that you cannot lock it on the triceps and on the lats. the body should remain a few inches from the ground. this position refinement must be held, you will find a good advantage when you learn this position especially in the final HBP elements of Foundations 3.

Fix it before to move forward.

i try not to rest on my lats with my elbows if that's what you mean?!

 

do you think i should take a wider grip?

You're ahead of me ajoOba! 

 

Good points by Alex. I've spent a while preventing myself from turning it into an elbow lever - pesky elbows!

after reading through alex's tip for several times i cannot seem to get it. can anybody explain it to me again?