sPL/SE1>iM Form Check

Back in March I was lost on with this exercise.  After some great advice from the form and time to improve, I hope I am on the right track.  Any feedback would be greatly appreciated.  

https://youtu.be/JmIgcy7aeKs

Nice effort, try to hold your PPT as much as you can, you will find that is much more easier if you hold your straddle approximately  90°.

Very good control over how you get from tuck to straddle. 

9 hours ago, Alessandro Mainente said:

Nice effort, try to hold your PPT as much as you can, you will find that is much more easier if you hold your straddle approximately  90°.

Thank you.  When you say 90 degrees, do you mean the knee joint or the angle or the middle split hip angle?

9 hours ago, Christian Nogueira said:

Very good control over how you get from tuck to straddle. 

Thank you.  You should have seen it three months ago.  Yikes.

very nice! realized i can´t hold one proper second!

Hi Jon,

Both the middle split angle as well as the knee joint angle should be at approximately 90 degrees. Keep up the good work!

On 7/15/2016 at 8:03 PM, Jon Thornham said:

Thank you.  When you say 90 degrees, do you mean the knee joint or the angle or the middle split hip angle?

I mean the straddle, so angle at the groin.

What help/advice did you get? I have never really been able to do this. Also never quite understood how this falls into the mobility department and not an SE? Any help would be great.

How much proficient are you on Pseudo Planche Pushup?

It is mobility because reflects the ability to correctly open the hips while the body it is supported by your arm without having the pommel horse/bench which can give a reasonable upperbody stabilization

please link or post the advice you got. i'm lost here. ive been practicing ashtanga for 20 years, frog or what we call crow pose, the strength pose is a breeze, but i have no idea how to do the mobility. Congratulations on being able to do this

Very good, only thing I would say is your feet are drawn back to your bum a bit too much. Legs should be more relaxed and feet backwards more so if you think about your thigh and shin being at right angles, go slightly farther back than that. Your shin and thigh angle is about 75 degrees. It should be more like 105 degrees. Great work though

On 9/22/2016 at 6:49 PM, Michael Slifka said:

please link or post the advice you got. i'm lost here. ive been practicing ashtanga for 20 years, frog or what we call crow pose, the strength pose is a breeze, but i have no idea how to do the mobility. Congratulations on being able to do this

 

There are quite a few links if you use the search button; different people used different tricks.

I have decided to purchase parallettes and learn the move with a combination of these and some resistance bands (might not need the resistance bands, we'll see).

The most important cue is moving your hands waaay back farther than you think is required. It's almost as if you have to imagine dividing your body into two (with bent legs) and move the hands that far back. 

On 23 September 2016 at 0:49 AM, Michael Slifka said:

please link or post the advice you got. i'm lost here. ive been practicing ashtanga for 20 years, frog or what we call crow pose, the strength pose is a breeze, but i have no idea how to do the mobility. Congratulations on being able to do this

 

You must be good at pseudo planche pushups. 

As for the position itself you need to lean into the position. Hands are going farther back than you think you need them to be. You should not think about pushing up but rather leaning into it. When you have it it should feel like a balance between pushing forward to not fall towards your legs and backward to not fall onto your face (it's not pushing up as I've mentioned).

In the meantime really work on your PPP and try doing bent arm leans, that is going into the bottom range of the PPP and leaning forward as much as you can. Try playing with this going into straddle or even going into the half straddle to get the feel for this. At some point your feet should be leaving the ground. Also really depress and protract your scapulae, don't let your body sink.

When you have it remember to breathe :).