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C3: Plank

Started by Barry Thorn, October 6, 2023 · 23 Replies · 111 Views

Alessandro Mainente
3 hours ago, Barry Thorn said:

Could I please get a form check for plank.  Thanks.

 

https://1drv.ms/v/s!ArEIvp8sRRKa2GIh_lrkHneo_PjV?e=L3uMBe

Hi Barry, nice form...keeo in mind to not confuse rounded back with the plank posture. the first one is an extremized versione of the second one that is simply not necessary, the plank posture is achieved by achieving a strong activation of the serratus anterior without an excessive anterior tilt of the shoulder..

Barry Thorn

Thanks Alessandro.  Am I overdoing the protraction a bit?

Alessandro Mainente
20 hours ago, Barry Thorn said:

Thanks Alessandro.  Am I overdoing the protraction a bit?

yes...it is moving into kyphotic posture...

Barry Thorn

Great - thanks for the feedback Alessandro!

Alessandro Mainente
17 hours ago, Barry Thorn said:

hey Barry....the plank is fine...on the IM my suggestion is a pillow under the belly so that you learn to extend the hips with curled back. another option is to squeeze the abs...the lower back should never extend..it is hips extension...they are 2 different things.

Barry Thorn

Thanks Alessandro.

Do you recommend that I stay on this progression until I have developed the required mobility for this?

Alessandro Mainente
10 hours ago, Barry Thorn said:

Thanks Alessandro.

Do you recommend that I stay on this progression until I have developed the required mobility for this?

yes because specifically in the planche progresison the mobility is a foundation ability to open the hips for the future progression.

Barry Thorn

Great.  Thanks.

Alessandro Mainente
5 hours ago, Barry Thorn said:

Hi Alessandro

I've tried iM with the block under belly.  How does this look now please?

https://1drv.ms/v/s!ArEIvp8sRRKa2g_Uam4NK-IriAVN?e=DmvFr9

Thanks

Barry

 

 

 

hey Barry...sorry but i do not like it...it gives the senstion of a proper hips and legs alignement but the sensation is wrong. do it without the block, it reflect exactly the planche where the hips are posteriorly rotated.

Barry Thorn

Hi Alessandro - thanks for the feedback.  I used the block because you suggested to put something under the belly to prevent lumbar extension.

Should I not use anything under the belly and try again?

Thanks

Barry

 

 

 

Alessandro Mainente
8 hours ago, Barry Thorn said:

Hi Alessandro - thanks for the feedback.  I used the block because you suggested to put something under the belly to prevent lumbar extension.

Should I not use anything under the belly and try again?

Thanks

Barry

 

 

 

Yes i prefer...it is not the solution for you...it can..in some cases...not now..

Barry Thorn

Got it.  Thanks.

Alessandro Mainente
6 hours ago, Barry Thorn said:

Hi Alessandro - does this get closer to the right position?  Thanks.

https://1drv.ms/v/s!ArEIvp8sRRKa2lSpO5LCLg5HKA0I?e=eVZXIx

hey barry....can you begin first with a movement where you try to tuck your pelvis? the more you can round your lower back the better it is...round...not arch

Barry Thorn

OK - I'll try.   Thanks.

Alessandro Mainente
4 hours ago, Barry Thorn said:

Hi Alessandro - how does this look?  

I am tucking the pelvis at the beginning of the movement.  Thanks.

https://1drv.ms/v/s!ArEIvp8sRRKa2z8B43_Cg2Qbeqkw?e=ggc5uz

well done.....tell me that you feel the difference!

Barry Thorn
18 hours ago, Alessandro Mainente said:

well done.....tell me that you feel the difference!

I do! And can visibly see the difference in the video.

Thanks for your guidance!

Alessandro Mainente
9 hours ago, Barry Thorn said:

I do! And can visibly see the difference in the video.

Thanks for your guidance!

you're welcome...