Trouble scaling RLLs

[Aaron Griffin]

I have no way to weight prone RLLs at home (and can't do full ROM anyway), yet headstand RLLs seem too hard for me.

I cannot straighten my legs and place them on the ground in a headstand, and even when using a chair as a platform, I feel like I am using a lot of arm strength, and am unable to control the speed of the descent

So I need some way to get a middle-of-the-road RLL.

Any suggestions?

[Joshua Naterman]

Bend the legs while you work on flexibility! You can use ankle weights with bent legs to simulate the difficulty of straight legs, and then be sure to work your flexibility so you can start doing them with straight legs!

Of course, it also helps to have a very stable headstand, so headstand practice may be in order here.

[Michael Miskelly]

I have no place to do prone RLL's and so had to start from headstand RLL's. I started with a headstand against the wall (so I couldn't fall) and simply touched my knees to my elbows, obviously this lowered the strength and balance required by keeping the centre of gravity close to my body. After these were easy I was able to move pretty quickly to straddle and pike progressions without the use of the wall.

[Aaron Griffin]

When doing HeS RLLs, is it normal to have to use a lot of arm strength? Or am I overcompensating and taking away from the lower back work?

I like the idea of the "tuck RLL", though. I'll try that next time.

[Joshua Naterman]

You shouldn't have to use arms very much. Don't be afraid to limit ROM to what you can do without too much arm involvement! Tucking as you go down will be a great way to train the full ROM without having to use so much arms. Over time you'll have a more and more extended tuck until it's just a straddle or pike!

[Aaron Griffin]

You shouldn't have to use arms very much.

I believe it is because I lean quite a bit when attempting this. Should my torso remain completely vertical/static the entire time?

[Joshua Naterman]

No, but on the way down the bending should not start until you reach hamstring flexiblity limit, and then it starts at the bottom of the lumbar spine and goes up bone by bone towards the mid-back. Make sense? You do the opposite on the way up, the mid-back straightens bone by bone towards the lower back, and until the mid and lower back are straight you don't lift the legs at all, they just go up as your hips go up due to the back straightening.

[Aaron Griffin]

No, but on the way down the bending should not start until you reach hamstring flexiblity limit, and then it starts at the bottom of the lumbar spine and goes up bone by bone towards the mid-back. Make sense? You do the opposite on the way up, the mid-back straightens bone by bone towards the lower back, and until the mid and lower back are straight you don't lift the legs at all, they just go up as your hips go up due to the back straightening.

So I played with this last night. Keeping my shoulders and hips pressed against a wall helped me figure out the alignment. I did this with mostly bent legs, and will work up to the straight legged version.

Thanks for all the help guys