MN/PE6

How do i fix this? 

Found these stall bar-like thingy in a local park, and thought it'd be a good alternative for the leg raise exercises. I can do regular toes to bar fine. This is my first time trying it with my shoulders and back blocked, and it's SO hard. My toes can't touch the bar, and the negative 10s is more like 3-4s. What should i work on more to improve it, compression, pike flexibility? Not sure if these bars are actually good for the exercise. Apparently one bar goes right behind the middle of my head, and i had to almost tuck my chins throughout the movement. This got myself choked on the very first rep when i didn't know what to expect..

Hi Jin,

Try to place a mat over the bars. As long as it feel okay on your neck after that, attempt to complete step 9 of MN/PE4 and 5 on here. They are also much harder on stahl bars but mastering those with your back blocked should better prepare you for the 10 second negatives.

HI Jin, nice execution and tempo. btw my suggestion it try to compress a more during the tucked ascent portion so that you can reach the bar when you extend the knees, then perform the negative. the important part it is the negative so you can consider the reach the bar with bent knees,, extend them out and stretch yourself in the pike position, then slowly move the lower limbs down. stretch for a couple of seconds in the maximum compression with make the negative part a bit more easier..it is a good way to take of some tension and work in a range of motion where you are not used to.

The first 45 degree from the top is so hard! Especially if you want to keep it folded at the top for 2-3 seconds (and i'm not even using a stall bar!). It was and will continue to be hard for me to use a stall bar. Can I keep training it free hanging, progress once i'm happy with the free hang version, and come back to it once i have my own stall bar?

Hi Jin,

This is okay as a temporary solution. Here are some tips:

-Work to minimize how far back you move. Pretend you have stahl bars behind you! Another temporary solution is to set up some rings straps behind you, horizontally. They will prevent you from moving back too far. 

-Hang low. Relax your shoulders, arms, and lats as much as possible.  

-Slow your tempo down even more.  

-Keep up the hard work!