Arch up SL/PE4

Ive slowly worked up to 5 x 10 of these. Can i get a form check please. thanks

Your form is on point, Vanessa and your ankles are getting a serious workout as well! Brilliant setup. 

thanks everett. theres no need for expensive gym equipment 

21 hours ago, Vanessa Hunt said:

Ive slowly worked up to 5 x 10 of these. Can i get a form check please. thanks

 

the setup is good BUT in this way, the exercise is easier because the complete hip extension comes later, and the biggest part of the work for the upper back is after the full hip extension. I appreciate the setup but it is not enough.

you need to wrap a rope where you have the feet and wrap the ankles so that you can be horizontal with the legs when you begin. see the photo below.

thanks alessandro i will look at adjusting my position so my feet and legs are horizontal when i begin.  

i do note when reviewing again the technique and tips video on this excercise the legs and feet are not set up as horizontal when using a sling.  can you clarify for me why this needs to be different in my set up ? many thanks

@Alessandro Mainente i decided to purchase a strap. Form check please. thank you.

Hi Vanessa, using the straps requires the set up to be adjusted in order to avoid faceplant. ideally, the legs horizontal ensures the correct range of fo motion. when the lower body is fixed then the upper body does more work. we want, for the side lever, to work on the upper back muscles. until you reach the horizontal position the major work is done by hip extensor muscles. as you move past the horizontal the upper spine extensor begin to work. in order to maximize their work, you need to have the legs horizontal.

thank you alessandro for explaining that to me. im going to stay at this level for awhile longer. i dont think i have gained the benefit of this exercise through the upper spine as intended.