Static Positions Form Check

Hi everyone, it's been a awhile since i wanted to post pictures of my various static holds just to make sure everything is right

First off is the tuck planche i can hold it for 25 secs like this how's the form ?

Second is my tuck front lever from two months ago i can hold it for 45 secs

And here's my Flat Front lever i can hold it for 25 secs

The Tuck Back lever 20 secs

Advanced L-sit 15 secs

The Headstand 45 secs

And here's my planche lean 40 secs

Now guy's i hope some of you can answer but is what i'm holding an adv l-sit or is it a normal L-sit ?

i've been going back and forth with this for a month now and i don't know if my back is straight or if i'm pushing my hips at all.

I didn't lean much on the PL leans because i wanna ask am i protracting my shoulders enough ?

The headstand is done stomach to the wall am i elevating my shoulders enough ?

Thanks again guys and i hope someone can correct my form.

I'm not entirely sure on how tuck planche and front lever should look so I won't comment on that... 

Same for tuck back lever lol, I just skipped that and went straight to back levers. 

For the L-Sit: 

It's hard to see the exact position of the hips from the camera angle, but the hips definitely look pushed forward. Maybe a bit more and it would be right. Also, you should be looking straight ahead when doing L-Sit (aka. keep the head upright); otherwise it's too unaesthetic. You should straighten the knees out completely too, they're too bent.

For the Wall Handstand: 

Wall handstand is a very important time in HS training to make sure you have proper form. Your arms are bent - they should be fully straight. You also have depressed shoulders, but they should be pressed "upwards" (really, it's downwards since you're upside down) towards the ground, such that they are almost covering your ears like "earmuffs". Also, try to turn your armpits outwards slightly with the elevated shoulders. 

Another important point is that you have arched your lower back, which is a bad habit if you are aiming for a fully controlled gymnastics HS. Tense the abs hard and roll the pelvis upwards towards your belly button (Posterior Pelivc Tilt - PPT), basically the opposite of arching your back. This should straighten up your handstand. When you do wall HS the only part of the body touching the wall should be the feet, if you arch the body then other parts will touch the wall too, signalling incorrect form. Also, I can only see half of your HS so I can't comment on the legs, but they should be fully extended with toes pointed. 

For the Planche Lean: 

Again, I can only see half of your body so that's all I can comment on, although the other half is important too. 

You need to fully protract the scapulae, in the image shown your shoulders are like halfway between protracted and retracted. Also I can't tell if your arms are fully straight or not, but if not you should keep them fully straight. That's all I can see without seeing the full form. 

Shoulders should be protracted like this: 

https://www.gymnasticbodies.com/forum/topic/5959-scapula-position-for-basic-and-static-exercises/

Good luck with your training man.

ForzaCavaliere said:

I'm not entirely sure on how tuck planche and front lever should look so I won't comment on that... 

 

Same for tuck back lever lol, I just skipped that and went straight to back levers. 

 

For the L-Sit: 

It's hard to see the exact position of the hips from the camera angle, but the hips definitely look pushed forward. Maybe a bit more and it would be right. Also, you should be looking straight ahead when doing L-Sit (aka. keep the head upright); otherwise it's too unaesthetic. You should straighten the knees out completely too, they're too bent.

 

For the Wall Handstand: 

Wall handstand is a very important time in HS training to make sure you have proper form. Your arms are bent - they should be fully straight. You also have depressed shoulders, but they should be pressed "upwards" (really, it's downwards since you're upside down) towards the ground, such that they are almost covering your ears like "earmuffs". Also, try to turn your armpits outwards slightly with the elevated shoulders. 

Another important point is that you have arched your lower back, which is a bad habit if you are aiming for a fully controlled gymnastics HS. Tense the abs hard and roll the pelvis upwards towards your belly button (Posterior Pelivc Tilt - PPT), basically the opposite of arching your back. This should straighten up your handstand. When you do wall HS the only part of the body touching the wall should be the feet, if you arch the body then other parts will touch the wall too, signalling incorrect form. Also, I can only see half of your HS so I can't comment on the legs, but they should be fully extended with toes pointed. 

 

For the Planche Lean: 

Again, I can only see half of your body so that's all I can comment on, although the other half is important too. 

You need to fully protract the scapulae, in the image shown your shoulders are like halfway between protracted and retracted. Also I can't tell if your arms are fully straight or not, but if not you should keep them fully straight. That's all I can see without seeing the full form. 

Shoulders should be protracted like this: 

https://www.gymnasticbodies.com/forum/topic/5959-scapula-position-for-basic-and-static-exercises/

 

Good luck with your training man.

Thanks for the comments the lean is done with straight arms however i didn't lean much forward to get a good camera angle as for the headstand i didn't know what's the correct form for it so thanks for the insight so the L-sit is fine except for the bent knees ? good i thought they were completly straight.

so is there no hope of somebody who knows proper planche and front lever form commenting ?

Here is a video of my Flat Front lever which i took yesterday

The Lsit there can't be classed as advanced; get your chest up and flat back to give it some height, and hips at least in front of hands

Flat tuck FL looks fine, but I'm pretty sure I see an arch starting there. Work on your pelvic tilt to keep a straight/hollow body as you open it up.