What prerequisites before start training for the pelican....

Hey guys

As the title said , i'm wondering what prerequisites is needed before starting the training for that exercice.

What do you think i have to master before.

I think i can begin already but i want to be sure i will not take any risk of injury.

Thanks in advance

You can work them at your level without problems. I don't have a specific pre-requisite but I'm guessing 10 pullups is enough to start the easiest version, remembering that you can scale it to doing it from knees too.

Would just working negatives help too? I remember slizzardman had a video where he was doing these, and he was just doing negative variations.

ashita said:

Hey guys

As the title said , i'm wondering what prerequisites is needed before starting the training for that exercice.

What do you think i have to master before.

I think i can begin already but i want to be sure i will not take any risk of injury.

Thanks in advance

can't you already do planche and front lever?

I'm pretty sure you're more than strong enough to start these. As said, if they are too difficult, do partial ROM ones or slow negatives, on your knees, etc.

can't you already do planche and front lever?

Yeah i can do both already.

Ok ok thanks guys , I thought do it as a good progression for the maltese , is it good ?

It is not for right now but i will start in a few month the training for the IC.

It looks like also good to strengthen the body for the IC , right ?

to a certain degree yes, but remember that bent and straight arm work are two different animals

Even the basic pelicans are brutal though, but I like the way they feel. Since doing them I can feel my negative inverted muscle ups get a lot slower and more controlled.

I was also able to get muscle up to back lever the other day, which I had never tried before.

Yeah i know tehre is a huge difference with arm bent and straight...

Cause i already do an exercice in my routine , maltese push to planche but with bent arm on the maltese and extend to a full planche.And no way to do it with straigth arm

But there is the pelican with straight arm so i think master this one ,it would helps really for a maltese and IC.

Right?

I saw the Mu to a Bl , it looks really cool , a nice move.

I will try that.

So work on the pelican is a good idea , or a waste of time and energy , and there is some better exercice to do ?

It's certainly good biceps preparation, no doubt. I'd say they're worth it, coach uses negative reverse muscle ups a fair bit too. Pelican with straight arms with arms at 90 degrees will also help prepare you for IC and maltese. I'd say go for it and in a couple of months you should be more than ready for IC since you're already a beast on rings.

Thanks razz !

I will !

Cant wait to do more beast stuff on the ring :twisted:

Ashita thanks for that video man, Im gonna start playing with these.

You are welcome 8)

BTW , do you have a youtube account timy , i saw a bit of your post and you sounds really strong so i would like to see some video from you

Just a quick video of my planche so far.

more to come as soon as I can gf to film or a tripod to hold up the camera.

http://www.youtube.com/watch?v=vpduLx1rTWw

It's already been said, you are definitely strong enough.

I am doing slow, controlled pelican negatives at a 45 degree incline or so and they are great. 10s on the negative, more or less. I will be using these for quite a while. I'm a long way from even doing them down to foot-supported BL, I think. A few months, at least.

Ok thanks slizz to give a few details about this.

But damn yeah you are a lot of more heavy than me ^^ i cant imagine for you

edit : oh i thought you could hold the full planche lol timy

It'll be pretty crazy to see me doing real pelicans hahaha!!! I don't know if I will ever be able to do straight arms, but bent I should have no problem building up to over the next year or two!

Come on sliiz ! you will do it , that's it ! :wink:

HAHAHA!!! First goal is to get to being able to do slow negatives down to an actual foot-supported back lever. I'll be thrilled if I have that by May!

i'm with you ! 8)

As soon as i do my Full pelican i post my video , in a couple of month it should be done :twisted:

as Razz said...a great bicep tendons conditioning is necessary...this skill helps a lot if you want to learn the bckword rool to support or MU to BL, so for the 2nd i tyhink i a better thing lowering down into back lever and hold it with false grip...you have to maintain the flase grip during the entire movement

Ok thanks alex , i take the advice.

a little precisation...the false grip is necessary to push up from back lever to support, but not necessary if you only ant to slow down in BL from MU

I used to train this move with bent arms and I would train the way the video kind of says to. Start with feet on something and lower down, etc. Now with my feet on something, I can lower down and push up with almost no problem. However, only like 1 or 2 weeks after I started training it, I started getting a strain in my inner forearm. Is this common? I simply don't do it anymore for this reason, and I assumed that it was due to a weak forearm. What are some good exercises to fix this?

Look up golfers/pitchers/tennis/etc sport elbow stuff. Congratulations you almost certainly have tendinitis (inflammation of the tendon in question) from advancing to quickly. If you search around the joint and prehab subforum you should be able to find some threads on it. And I know from experience that there are youtube videos dealing with it.

I just want to say that this exercise is much more potent than is being portrayed. I have a reverse muscle up and am still nowhere close to having this skill. You should have a reverse muscle up first. Also there really isn't much point on focusing on the skill if you don't have a solid back lever or full planche. The reason for this is that in the real skill you start in a back lever and end in a full planche! This is definitely a more advanced ring strength skill which in my opinion is harder than a cross.

To work this skill I would say start standing with the rings a little under your shoulder height. Grab the rings with elbows up like the bottom of a dip, lean forward and straighten your arms, try to pull back to standing position. You first goal should be MU to BL, so work these at the same time. Don't move your feet up onto a box until you can perform a MU to BL. Once that is done you can start work on the Reverse MU. Start in a handstand and do negatives, during this time you can start to slowly raise your feet for the pelicans. Once you can perform a reverse muscle up without feet on the straps you should be able to do pelicans with a box the same height as the rings. For the full pelican keep using the box and add negatives starting from the full planche.

Now this isn't a step by step guide for the skill but simply an idea of how this skill should be approached, which should not be taken lightly. You can see how this skill will take a long time to develop.

alex87 said:

this skill helps a lot if you want to learn the bckword rool to support or MU to BL

This I can not suggest. If you can't do a backward roll to support you have no business thinking about this skill. That's like saying working crosses will make your shoulders strong enough to handle FL. Now if you're going to start from a stand like I explained above you can work those at the same time as your rolls.

I suggest you don't think about the full pelican too much. Work on the MU to BL. If you get that celebrate. Making smaller goals will be easier to manage and make you much happier. Just my two cents.

Dillon

Thank you man, really appreciate your 2 cents

Thanks for took the time.

I will try the mu to back lever, i never tried, then i'll have an idea on my elbow and biceps tendon condition.

Train hard.