First Form check: HBP/PE1

First YouTube video, first form check, first mastery attempt. Please be gentle, and sorry for the heavy breathing haha! 

https://www.youtube.com/embed/Pa9zCpJTarg

During the mobility work it is evident some imbalances between left and right especially when your right arm moves overhead, its range of movement is quite less compared to the left one.

During the PE especially as you move along the 3rd set you are loosing the posterior pelvic tilt and resulting in arched lower back .

I have a question for the coaches.  It look to me like Daniels movement during the arm swing is initiated mostly from flexing the elbow, and then you see him maintain a fairly flexed elbow through out the movement, as opposed to having a "long" arm throughout the middle range.  I went back and reviewed the videos for HBP/PE1 and this doesn't seem to be a problem.  Will you get the more from the exercise by keeping the movement long if you have space, or we're just after the shoulder flexion and a little external rotation at the top to open up the pec minor, etc. so the mid range of the movement is not so important?

Thanks for the feedback @Alessandro Mainente! I'll be sure to work on that. Just to be clear, you would consider this a fail?

not enough for the mastery. Lack of quality.

Thanks @Alessandro Mainente! Back to training for me.
Question: Should I post in this thread next time I attempt mastery, or should I start a new thread? How is it done usually?

Yes, it is better for you to post a couple of reps to check the form.

@Alessandro Mainente any progress? good enough for a pass? 
 

To me it seems you are doing them without PPT from the start. To learn the right muscle activation pattern that produces a flat lower back I'd suggest going thru sPL 1-3 and posting form checks along the way. 

Petri gives the correct suggestion. the posterior pelvic tilt is not showed, are you practicing the elbow plank from sPL progression?

Thanks for your feedback @Alessandro Mainente & @Petri Widsten! Sadly, I'm only at the early stages of SPL/PE1 (does not feel like I am having the right technique nor strength), so getting to PE2 & 3 is going to take me a while. I'll see what I can do to focus on getting a good PPT and will revert back.
 

And also add a form checks for SPL/PE1 then.

@Petri Widsten @Alessandro Mainente just a quick one: would you consider this the correct PPT position? so I know and can practice on this. thx

I think it's much better. Compare to the course video for a performance benchmark.

Daniel, this looks much much better, not only the PPT, also your scapular protraction is here now!

Now the form equals the standard that I would like to see. test if you are capable to manage the mastery with this form.

Thanks for your encouragement @Alessandro Mainente, @Petri Widsten, @Petra Dvorak!
Ok, how about this? (and yeah sorry, I did 6 sets by accident, I suck at counting when I'm too focused haha and was afraid I would get the set count wrong!)

3 hours ago, Daniel Lehnberg said:

 I suck at counting when I'm too focused haha and was afraid I would get the set count wrong!)

I use pennies. Just slide a penny from the pile when you complete a set.  No more pennies and you know you're done. =)

Very nice considering the 6th set.

Great tip @Ashe Higgs! Definitely going to try that!

@Alessandro Mainente - is that a pass?! 

For me yes.

Wooooo! Thanks for all your help! ^^ PE2, here I come!

On July 1, 2016 at 3:53 PM, Ashe Higgs said:

I use pennies. Just slide a penny from the pile when you complete a set.  No more pennies and you know you're done. =)

I do the same thing!!

9 minutes ago, Julia Quigley said:

I do the same thing!!

great minds think alike. LOL