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Started by Awais Muzaffar, May 2, 2021 · 23 Replies · 211 Views
Hi coaches,
I will start with my iM. So the good thing is my hips have started opening up in the bent-arm planche progressions.
Here is my iM attempt: https://www.youtube.com/watch?v=Jb9zoQye83o
Notes:
- I should hae kept pointed my toes pointed.
- Maybe I am rushing the reps a bit and need to lock out the legs more.
- This feels so much more intense!
18 minutes ago, Awais Muzaffar said:Hi coaches,
I will start with my iM. So the good thing is my hips have started opening up in the bent-arm planche progressions.Here is my iM attempt: https://www.youtube.com/watch?v=Jb9zoQye83o
Notes:
- I should hae kept pointed my toes pointed.
- Maybe I am rushing the reps a bit and need to lock out the legs more.
- This feels so much more intense!
Hey Awais, well the last rep is the best one!!
Oh cool! Can I ask what things made the last rep the best?
22 hours ago, Awais Muzaffar said:Oh cool! Can I ask what things made the last rep the best?
Because it is the one where knees do not move. This means that the hip extension was held all the time. the main focus is hips extension first, if not, the planche development will lead to hips bent variation and for example straddle planche with low feet.
Oh interesting. Thanks fot the details.
Hey coaches,
Firstly I love the new interface 
Ok so now the strength element:
After many failed attempts I got this: https://www.youtube.com/watch?v=yWJ3NPTM_Pg and https://www.youtube.com/watch?v=hFi9vCRC6rk
This feels hard! In the previous element, my knees could rest on my arms; Without support there is a challenge to keep the hips high and my knees want to go through my arms, so the body wants to form a Z shape - I am trying my best to resist that.
Thanks,
Awais
It looks like you're doing a good job. As you hold, try to keep your knees together and to your chest while pulling your feet in closer to your glutes.
Cool, thanks for the tips Jeffrey!
It's the iM again:
https://www.youtube.com/watch?v=r2QF9TqPUqs
I was trying so hard to keep the knees in place. You can see struggle!
PS: I've noticed so many times now; when I extend the legs, my hips open up, when I bend the knees (half lay) the hips close up.
Awais
22 hours ago, Awais Muzaffar said:It's the iM again:
https://www.youtube.com/watch?v=r2QF9TqPUqs
I was trying so hard to keep the knees in place. You can see struggle!PS: I've noticed so many times now; when I extend the legs, my hips open up, when I bend the knees (half lay) the hips close up.
Awais
Consider that if you straddle more than 90° then hips should flex a bit, is physiological. I also notice that you tend to extend your knees partially, in the long term this can lean to bent knees straddle planche. My suggestion is to use an elastic band so that you can take off a bit of intensity and perform the correct locked-out knees form...
Cool thanks. You are right I may need to reduce intensity lock out knees properly.
Okay, so taking the lessons from the SE2 IM, this is my current form on this: https://www.youtube.com/watch?v=T_JD6VUMm7k
Thanks as always,
On 8/14/2021 at 1:40 PM, Awais Muzaffar said:Okay, so taking the lessons from the SE2 IM, this is my current form on this: https://www.youtube.com/watch?v=T_JD6VUMm7k
Thanks as always,
Personally, i would focus on less rep and more on quality. I mean hips and shoulders and heels at the same height in the bottom position.
Hey coaches, regarding the tuck planche, I'm really struggling to keep hips at shoulder height: https://www.youtube.com/watch?v=rjL3NO2Brbc
Perhaps my entry is not ideal, perhaps I need to lean more forward, I'm really unsure.
Thanks!
On 8/28/2021 at 12:09 PM, Awais Muzaffar said:Hey coaches, regarding the tuck planche, I'm really struggling to keep hips at shoulder height: https://www.youtube.com/watch?v=rjL3NO2Brbc
Perhaps my entry is not ideal, perhaps I need to lean more forward, I'm really unsure.
Thanks!
Hey Awais, this can be a common technical mistake: in fact the correct execution should be:
- lean until you can feel the feet becoming lighter;
you made the opposite:
- i do not lean enough so i left the floor with the toes, but if you do not have enough lean to counterbalance the center of gravity there is no way to hold the hips at shoulders level.
Ah thanks Alessandro. That explanation is really helpful.
Oh great! Will do as advised, Thanks
Right so back to the iM, I was testing out a full straddle bent arm planche and trying to make it more horizontal:
https://www.youtube.com/watch?v=J9P6iCZPg94
Not perfect, but in the second picture you can see better lean and more horizontal (but still not 100% parallel)
One thing is for sure; Following GB guidance ensures really good quality form! I was surprised at so many bad examples of bent arm planche on social media.
2 hours ago, Awais Muzaffar said:Right so back to the iM, I was testing out a full straddle bent arm planche and trying to make it more horizontal:
https://www.youtube.com/watch?v=J9P6iCZPg94
Not perfect, but in the second picture you can see better lean and more horizontal (but still not 100% parallel)
One thing is for sure; Following GB guidance ensures really good quality form! I was surprised at so many bad examples of bent arm planche on social media.
i think that following GB idea and method i've completely changed my approach to coaching. I would say....teach gymnastics...teach Olimpic weightlifting and quality will never be your problem.
Had some time off because forearms were hurting with too much tuck planche BUT protraction is feeling much more solid now:
https://www.youtube.com/watch?v=_UsGCFETKaY
Solid improvement, nice work!
Good to hear Jeffrey! Now need to build up to full 30 seconds...
Thanks!