RC/PE18

Hey coaches,

I am going to start with the negatives (negatives always work as a great starting point for me).

Just 1 rep per set for now.

set 1

set 2

set 3

Looking back set 1 & 3 were a little fast and set 2 was more controlled. 

Thanks!

10 hours ago, Awais Muzaffar said:

Hey coaches,

I am going to start with the negatives (negatives always work as a great starting point for me).

Just 1 rep per set for now.

set 1

set 2

set 3

Looking back set 1 & 3 were a little fast and set 2 was more controlled. 

Thanks!

Before looking at the last row..i said..."set 2 was the best". only one little tip is trying to hold the hips extended.

Alright... how is this hip extension looking:

https://www.youtube.com/watch?v=71Eszd02380

Thanks!

49 minutes ago, Awais Muzaffar said:

Alright... how is this hip extension looking:

https://www.youtube.com/watch?v=71Eszd02380

Thanks!

Better, now...do not flex at wrists at the top of the rep.

Ok thanks! For knowledge can I ask why flex wrist at top is wrong? Is it resulting in elbow stress perhaps?

23 hours ago, Awais Muzaffar said:

Ok thanks! For knowledge can I ask why flex wrist at top is wrong? Is it resulting in elbow stress perhaps?

Because the wrist flexor is not the prime mover for this exercise. the wrist flexion comes directly from the position at the half of the movement where to take advantage of the horizontal lever you flex at the wrist because the lats are not enough strong. in the long term, you will reach a plateau if you do not learn how to use properly the lats because the wrist cannot compensate for the lat's lack of strenght.

Thanks for that detailed advice. It looks like I cheated a bit with flexing wrists.

I will need to keep at this and make sure lat strength is built up.

PS: This is a great exercise!

Okay one full rep: https://www.youtube.com/watch?v=iOEMlQuQiOU

- But on the negative I noticed I still flexed wrist a bit! I need to unlearn this habit...
- Hips seem extended on both up and down

12 hours ago, Awais Muzaffar said:

Okay one full rep: https://www.youtube.com/watch?v=iOEMlQuQiOU

- But on the negative I noticed I still flexed wrist a bit! I need to unlearn this habit...
- Hips seem extended on both up and down

Try to hands less from palm and more from fingers.

So... wrist flex now eliminated: https://www.youtube.com/watch?v=ViY0yShQPVg

Thanks!

Okay coaches here is an example of a complete rep in half-lay: 

Anything to make this better?

On 12/11/2021 at 4:56 PM, Awais Muzaffar said:

Okay coaches here is an example of a complete rep in half-lay: 

Anything to make this better?

Very Nice Awais.

Hey! Just need a double check on 4 reps (2nd set) :

https://www.youtube.com/watch?v=dSBVlC_hguU

1. Do my hips extended look good? Sometimes I can feel them closing a bit, especially on ascent. 
2. When I get to 3+ reps, in order to complete the ascent part, I find I need to push away with explosiveness, or I fall back down.

Thanks!

6 hours ago, Awais Muzaffar said:

Hey! Just need a double check on 4 reps (2nd set) :

https://www.youtube.com/watch?v=dSBVlC_hguU

1. Do my hips extended look good? Sometimes I can feel them closing a bit, especially on ascent. 
2. When I get to 3+ reps, in order to complete the ascent part, I find I need to push away with explosiveness, or I fall back down.

Thanks!

nice form. nothing to say!

Oh good to hear  I'll continue...

I was doing this exercise as warm up, and thought it would be nice to share, that now I am doing these with legs fully extended and hips fully open.

The FL and RC progressions really seem to go hand in hand:
 

6 hours ago, Awais Muzaffar said:

I was doing this exercise as warm up, and thought it would be nice to share, that now I am doing these with legs fully extended and hips fully open.

The FL and RC progressions really seem to go hand in hand:
 

 

Exactly..nice observation...