T1 3.4 check pls

Hi if I can hear if my set was good or not.

some corrections are needed:

-arms should be straight during all the movement

-hips should be more opened when the shoulders are very close to contact the ground.

Much more opening of the hips in the middle of the roll is required.

Yours in Fitness,

Coach Sommer

what do you mean by arms should be straight during all movement?

In the course video the athlete has straight arms throughout the roll.  Talal is bending at the elbows before his shoulders touch the ground. 

wow! Just notice my arm. But could you please explain what and how is my hip is closed and to open it? I reviewed the athlete many times I just don't understand that. Thanks for feedback

ah okay thought this was 3.3 not 3.4.

The angle at the hips should be more opened like a hollowbodyhold  , in your version hips are piked.

'Opening' the hips means to reduce the amount of pike.  'Closing' the hips means to increase the amount of pike.

For the hips to be completely open, the crease in the front of the hips should be flat with no piking.  Note that this will be a momentary position in the middle of the roll.

Yours in Fitness,

Coach Sommer

Thanks for explanation, I'll have to re-do it again and post it.

I'm still in the gym and I won't leave till I make sure I can make it. Kindly, check link below. I believe I can open my hip more or this is fine? I did few in link.

Excuse the cheasy beats.

Isn't there supposed to be a smooth roll in the extended forward roll?  

Yours in Fitness,

Coach Sommer

Thanks coach, I got it I will re do it again.

I know, I know but isn't there any improvement? I did takes me for this sepefic one two hours. I didn't realize my arms slightly bent is first two or three but last one I think was a bit smooth. Is there any advise how to improve and open the hips more?

All of the rolls still have quite a bit of pike. The end of the roll should be like a hollow body rock, whereas yours is more like a bent hollow body rock. Let's compare these images below. You'll notice that, while there's about the same angle between hands and feet, your bend occurs primarily at the hips, while the other athlete's occurs mainly in the thoracic spine. 

I haven't reached this point so I don't have any tips for you, I just like looking at things. It may be helpful to know your current level in the FL and T1/2.x (shoulder roll development) progressions. 

could be you are putting your hands too close to the body at the start or not kicking your legs high enough.  imagine you are almost going into a handstand?

Ian you are so right, after stopping GST for a whole year due to injury (not from GST) I decided to start from the beginning, so I'm still at FL/PE 2 guess I'll keep trying till I reach FL/5 

but Thanks for the breakdown it made sense, will keep trying what Andrew says with joy! 

You may also want to go back in the progression and see if those rolls are nice and smooth. I had to swallow some humble pie and stay with the assisted fw roll because I had a lot of trouble getting that smooth all the time. 

Look at your bellybutton is a good cue for that and also as mentioned above remembering the hollow body holds/rocks to keep the torso shape throughout the movement.