I'd like to know whether my form is now good and whether I'm leaning enough.
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sPL/PE5
Started by Shellberight, November 28, 2015 · 52 Replies · 799 Views
In the biggining it looks nice maybe your but is a bit to high, later as video gets to end you start to lose protraction and your but goes up more.
I would say that there should be a little bit more lean for mastery.
Hello Pafke
I'll try to add a bit to my lean as you say.
It's hard to get people to comment on this exercise so I'm glad you did.
How does this look? I tried to get a more diagonal bodyline. In terms of lean, if mine is not sufficient, where should my body be in relation to my hands? It seems the pinkies are now approximately at navel level.
This looks better, at beggining you drop your hips a little to much but you corrected it few seconds later. As for lean hands should be between ribs and hips for mastery, yours are at ribs level so you have few centimeters to add which should come pretty fast. http://prntscr.com/99bgqa
If you noticed as video gets to end your head start to fall down and your look goes back where palms are, pulling your head down like so can round your thoratic spine and create ilussion that your still holding max. protraction but your not. Everything is ok with your form but im just saying this so you can avoid this bad habit in future. 
Cheers mate
I intentionally dropped my head in the end. So I'm not fooling anybody by rounding my thoracic spine . There goes that plan out of the window...Plan B is to have the lowest ribs surgically removed.
I built this up to +20s leans and have now increased the extent of lean to what I hope is "between hips and lower ribs". Am I there yet?
Duration has also gone down to 5-8s until I lose protraction. This is today's last lean.
Your line looks great but it looks like your protraction/depression is lacking in this video. When you set up, your shoulder blades do not move and there is no visible lat activation, the delts just jam forward a bit.
This could i admit just be the not great video distance if you could re shoot it may well prove me wrong
I'll post one taken closer up next time I do the leans, Jon. Can you see whether I'm leaning enough?
I mainly feel these in the shoulders. I didn't know lats are supposed to be activated.
Distance on lean is good, altho you do what I also do and tend to push your very upper back out rather than push shoulders forward. Correcting that should not be difficult but will shift weight from your shoulders to your traps in short order
Addendum;
Lats kick in as a function of scap depression. Maybe necessary for you to get a planche maybe not, but i like to promote over preparing as a habit
Thanks for the advise, Jon. Next time I'll try if I can feel the difference.
I've been training this for a few months now and can do 5 sets with this form. To me my form looks ok until 20 s - then I lose a bit of protraction and my body becomes slightly piked. Is my form before that acceptable?
I think the form is ok.
From a cinematic POV remember to turn you camera sideways when filming so we can see more of you and less of the room. Particularly for sPL work, getting a good view of the shoulders is important.
But you agree that the last third is not good enough, Cole?
I'll try to keep the camera tip in mind. If it was unclear, I was definitely protracting hard.
---last 3rd wasn't as strong, but not a huge form break, it's a good sign if you can feel the change in shape.
Ultimately, you are going to need more lean, so I'd look at this as a first pass through and act accordingly.
Thanks Cole. As my hands seem to be between my lower ribs and hips, I thought it would be a pass regarding the amount of lean. Is this not so?
I know that when the goal is sPL the lean will ultimately have to increase. I can already lean more but maybe only for half of the time.
For now should I stay with this exercise and increase the lean for 5x30s or proceed to PE6?
Your hands are about at your lower ribs, it's enough for PPPu but in PLL we'd like to develop more.
I personally like to go from the floor version, then elevated, then if more lean is still required, back through the two.
Don't get too worked up over what a pass is or isn't here, just do the solid work you've been doing and let time do it's job. This is a key element. Quite a few people have cycled through leans a couple of times or more.
Yeah, I know these leans are key to future success. Just wasn't sure about my best course of action. I'll post a video with more lean later to check whether it's enough at this stage. Thanks again!
Here are two new editions with more lean. I'd like advise on which one of the two would be more productive for me to train until I can do sets of 30s.
The first one where my hands are at my waist band I can hold for +20s but not 30s. The second one is as much lean as I can manage and hold it for about 10s. There my hands are below the waist band.
Also, is the first one enough lean for PPL or only the second one? Where exactly is "hip level" in that space?
I'm not considering cycling btw PPL and ePPL at the moment because all my pushing exercises are coming along well so I see no need to change. I have one session per week of PPL, PPPU and 90 degree pike push-ups.
Bump
Interestingly you're actually working better in the 2nd video. Go with that, and just work your way up to that 30s hold week by week.
There have been plenty of element that I've started from Step One and just patiently worked up, no big deal if it takes a few months to work your way through.
I'd say by the time you finish from that lean, you should be ready to move forward. But of course, post a progress report or two if in doubt.
OK, I'll work on the max lean version, Cole. Could you tell me why my form is better in the second one so that I know what I should pay attention to?
Is the 2nd "hip level" but the 1st not? The actual difference in lean is a few cm but makes a big difference.
Better protraction (I think because it's forcing to really work for it) and better tension in the core. Not so much about the height difference as it is the quality of core activation between the two.
Yeah, that makes sense. I tend to protract to maximise duration and you're right - in the 2nd one the lean is so much that I have no choice but to go all out on the protraction from the start. Thanks Cole, this is very helpful.