Joshua Naterman Posted August 23, 2011 Share Posted August 23, 2011 Show us some monthly video updates of the inlocate and your swings! That'll probably be your best way to get feedback that you can use here. Link to comment Share on other sites More sharing options...
igalk474 Posted August 23, 2011 Author Share Posted August 23, 2011 ok, thanks! Link to comment Share on other sites More sharing options...
igalk474 Posted October 3, 2011 Author Share Posted October 3, 2011 i did a new video of my training, also the thing with the latex bands: did it a little too fast,my dislocate got a lot better and easiergoing to practice more on swingsabout the latex band exercise, there are couple variations:holds a specific angle, full range butterflies, only the hard range butterflies, olympic/azarian cross,balandin pull to supportalso you can use the same concept of using a latex band , for inverted crossthanks Link to comment Share on other sites More sharing options...
igalk474 Posted November 8, 2011 Author Share Posted November 8, 2011 i did a new video while training on my swings:n7rsCKQq3gg can you tell me what am i doing wrong , and how can i improve it?thanks! Link to comment Share on other sites More sharing options...
Blairbob Posted November 8, 2011 Share Posted November 8, 2011 Improved. There is not enough tension on the rings. You are allowing your arms to bend by trying to pull on the rings rather than push. You do not need to turn the rings in as much on the front swing. You are also bending your arms as you do so. Your head position is way too out. Neutral or tucked chin in. See this thread: http://gymnasticbodies.com/forum/viewtopic.php?f=6&t=5836 And this video L-nt4nvvGE0 Not very important but you need to learn how to start on the rings from a perfectly straight position, not arched with the head out. I teach this first from an L hang and then and then from inverted hang drop to swing and then from a basket position (inverted pike kick out sometimes called a cast). Link to comment Share on other sites More sharing options...
igalk474 Posted November 10, 2011 Author Share Posted November 10, 2011 thanks!i will work on it, and fix it Link to comment Share on other sites More sharing options...
ELITELIFTER Posted November 11, 2011 Share Posted November 11, 2011 i did a new video while training on my swings:n7rsCKQq3gg can you tell me what am i doing wrong , and how can i improve it?thanks!Hey igalk,You're obviously quite strong and probably already have the strength to preform at a much might level on rings, what you lack in my opinion is shoulder flexibility and poor timing with dynamic movements. In general you really need to slow down and gain control in L-sit to control yourself while transitioning to other strength elements and press to handstands. On your back swing for example; it seems as though you keep the rings to close together at the peak of your back swing which causes you to over hyper extend your back (like a bridge position) to the point that you kill a lot of potential height. try to lift your hips with your feet while pulling the rings apart at the peak of your back swing. something I also really found helped was trying to back swing into a back lever position, then dislocate into a front swing to inverted hang and repeat. l would also recommend practicing HS and L-sit press to HS on P-bars or parelettes as you are not even close to full extension with your ring HS and seem to rely on the straps resting on your forearms for balance while never really gaining any stability from a solid 2 second L-sit. Perhaps you could make a video of some floor work or P-bar work? Cheers! Link to comment Share on other sites More sharing options...
igalk474 Posted November 12, 2011 Author Share Posted November 12, 2011 thanks!i'll work on itthis really helpsmy L sit got pretty good now,also my handstand, i improved a lot on it on those couple of months,i can now hold it without using the straps for 8-10 seconds, totally locked & stretched, legs pointed & togheter,balanced,it's getting solid now, working a little on lowering from handstand to inverted cross,getting comfortable with it, still feels a lot easier then doing a maltese,also my straddle planche getting pretty solid and locked, working on pressing from it to handstand,also training on doing van gelders(from maltese to back lever to planche) on the cross trainer/pully machine:something similar to this machine:http://super-human-strength.blogspot.co ... rison.htmlbut you are right ,shoulder flexibility and poor timing with dynamic movements, and especially doing swings are what i'm having the most difficult time with, i just can't seem to understand the movment,static holds are reletivly easy for me compared to the dynamic strenght movments,so this is why i'm focusing right now on shoulder flexibility and dynamic strength,till i can get past my sticking point at doing swingsi'll post some videos on my progress soon , thanksi used to train twice a week,now i moved to training 5 consecutive days a week , 2 hours each session,most of this time i train on the rings (in this order): warmup & flexibility, swings, other skills, strength and conditioningon breaks while resting:mushroom: circles, circles like philip ude with the hand stretched up, circles with spindle, flairs, russiansp-bars: swings to handstand holds , v-sittrampoline: training on front salto stretched, back salto stretched, back salto with twist, double back salto tuckedanyway trying to gain more control and balance while on the air, for becoming more comfortable with the dismount from the rings,then i return to the ringsalso on the rings i'm working on doing back salto tucked with half a twist dismount Link to comment Share on other sites More sharing options...
igalk474 Posted November 22, 2011 Author Share Posted November 22, 2011 i shot an awesome video that summerizes this whole year of training,be sure to watch, it's a lot of fun: i'll post some progress on the swings next monththanks! Link to comment Share on other sites More sharing options...
igalk474 Posted November 30, 2011 Author Share Posted November 30, 2011 i have a question about the swings,on the bottom part of the swings, should i use the shock absorption system / springsto get me up?is this what you ment when you said there is not enough pressure on the rings?what is the best way to get more height at the swing?i now extent better and my shoulder flexibility improved , but i still can't get up from swings to handstandwhat should i do?thanks! Link to comment Share on other sites More sharing options...
igalk474 Posted December 2, 2011 Author Share Posted December 2, 2011 i figured out what's the problem with my swings , and how to do it right:1) shoulder flexibility & arm positions: my arms should be behind the head, like in the pictures, this is the most counter-intuative part for me with the swingalso the hang position should be like thisand i need to work on my shoulder flexibilitya great way i found for flexibility is to use stall bars like this:put the hands on the bars, at shoulder height, on the same bar, have a some distance between them, lower your back so it's 90 degrees, like in l sit, and you head is tucked in, stay in the position untill it's comfortable,then , get your back up, get your hands a little closer, a lower you back again and to the same thing, over and over, untill you can get them pretty close, like in a handstandyou should feel very comfortable in this position before you do it in the swings2) head position: i shouldn't look up all the time, it should be neutral with the chin tucked in, but not too much because it will make you do a dislocate3) kicks:i should only kick on the front of the swing and when i swing backward i should keep the hollow form and not kick4) opening of the arms: i should open the arms a lot more , almost like an inverted cross, while keeping them behind the head, like this,5) press to handstand timing,only after 75% of the swing is completed, then you should press to handstand and get your arms closer6) kick/swing angle:should be more upward then front/back7) always keeping pressure on the rings i tend to forget it in the middle of doing swings8 ) legs straight, togheter , and pointedwaistes lesss energy9) not bending anything:everything should be extendedanyway, i will work on it, and post improvments in couple of months Link to comment Share on other sites More sharing options...
igalk474 Posted December 26, 2011 Author Share Posted December 26, 2011 still working on the swings, and doing a lot of shoulder flexibilitythis will take some timemeanwhile i have a new video of me with friends training: this is the order of the skills i'm working on, these are my priorities:SwingsDislocateInlocateKipchechiHonmahandstandiron crossL crossstraddle plancheplancheyamawakijonassongiantsinverted crosswill work later, after i've got all the rest:azarianmaltesejovtchevdouble salto bwd tuckeddouble salto bwd pikeddouble salto bwd stretchedvictorian/rodriguesvan gelder 1van gelder 2balandin 1balandin 2at the end, after 10 year,this is what i want to do:http://imageshack.us/photo/my-images/5/ ... final.jpg/* = 2 sec hold(A) slow inlocate from hang(D) kip to maltese*(E) van gelder (from maltese to planche*)(D) press to inverted cross*(D) uprise bwd to jonasson(B+C) to honma to inverted cross*(E) jovtchev (to maltese*)(F) rodrigues*, lower to hang(E) balandin 2 (to inverted cross*)(D) lower from inverted cross through maltese than through iron cross to azarian to iron cross* (like csollany)(A) lower slowly through cross to slow inlocate from hang (like chen yibing)© kip and uprise bwd to planche*(B) uprise fwd to chechi© uprise bwd to handstand*© double salto bwd stretchedright now , i'm working mainly on the swings Link to comment Share on other sites More sharing options...
DennisGoossens Posted January 3, 2012 Share Posted January 3, 2012 That's a lot you will have to learn in 10y, best of luck! Link to comment Share on other sites More sharing options...
igalk474 Posted January 3, 2012 Author Share Posted January 3, 2012 thanks!i wish you best luck too!my training is pretty intense , and i train every day, and with this routine in mind , my training will never be boring, as in every training session i try to push my self to the limitsthe swings are getting better, still will take some time, i found out something that helped me improve it a lot, i'll write on it more, when i'll test it for some time and see that it working consistently,also working on shoulder flexibilityplanche is getting more straight and locked, with better anglehandstand getting more straight and stilli'm still learning russians on the mushroomskip is getting better, the trick here is timingalso back kip to support/L sittraining a lot on this: pulling straight from hang through front lever to inverted hang, than doing kip to iron cross and than pull to support, do L sit, press to handstand and fall back to the mat , and starting overalso now i'm starting to train on this:from support swing to front flip to support/crossfrom handstand lower to planche then lower to backleverreverse muscleup to support / L sitreverse muscleup to handstandand making sure i have all A skills down:uprise fwd to supportnakayama swing - kick on front of the swing (not the nakayama- back lever to cross)uprise bwd to supportback kip to supportfwd swing in support to swing bwd in hangfrom support swing bwd to handstandfrom support felge bwd piked to supportsalto fwd piked or strecheduprise bwd and salto bwd salto bwd piked or stretchedthe first half of the training(hour each day) is dedicated for swings and kipthan the rest of the training is all the other skills , and conditioning for strenght Link to comment Share on other sites More sharing options...
DennisGoossens Posted January 3, 2012 Share Posted January 3, 2012 Ok, Take your time to learn everything correctly, don't rush anything, like when learning cross, first put it perfectly horizontal before you try to kip or backuprise or nakayama/azarian. Basic is the key. Link to comment Share on other sites More sharing options...
igalk474 Posted January 3, 2012 Author Share Posted January 3, 2012 thanks,i'll do thatalso, i do a lot of support holds -> lowering to cross -> pulling back to support (i think it's called butterflies), (now i do it without the cross helper attachment),this widen the range that my arms go while in cross, more and more , so it's get better every training sessionthanks Link to comment Share on other sites More sharing options...
igalk474 Posted February 14, 2012 Author Share Posted February 14, 2012 I now tested it ,in addition to the list I did before about the swingshere are more couple of tips that helped me improve the swing:on the back of the swings , squeeze the butt so that the legs won't hyper-extendon the peak of the back swing try to push the upper half part of the back, upward,somthing like a fast forward shrugg of the shoulder to gain a little more heightwhen doing swings train on doing inlocate/dislocate into dismount at the peak of it,like, you swing into dismount while doing inlocate/dislocatethis really helped me do a really good form dislocatethis was a breaktrue for me today, i found it out by mistake, but it's really goodI'll post my new progress with itin a new topic in the digital coaching forum here, this topic is too old, i'll do one only about swings,need to shot my new dislocate and swingsi couldn't train on the swings too much because i lost my ring grips, but i got new ones, and i'm getting back into training and prefecting my swingsmeanwhile, I did another movie of the training , this is an awesome video, with great music, some of my friend traning there too, and me on more apperatur then just rings,here:fAgUZ6GH_Rk my new swings are not there on this movie, but it will be on the new topicif you have any tips that will help me improve from what in the video, post it pleasethanks! Link to comment Share on other sites More sharing options...
Blairbob Posted February 14, 2012 Share Posted February 14, 2012 On your PB swing, work to get more extension and height in the front swing. I think maybe you have tight shoulders. Your swing on SR is coming along but there is still too much slack in the swing itself. More pull back on the rings in the front swing. opening of the arms: i should open the arms a lot more , almost like an inverted cross, while keeping them behind the head, like this, Yes, BUT ONLY after pushing the rings as forward as possible. Push rings forwards, then open out. Link to comment Share on other sites More sharing options...
igalk474 Posted February 15, 2012 Author Share Posted February 15, 2012 thanks!the SR swing on the movie is not the latest, it got a little better, i'll post it soon what should i do about tight shoulders?what i'm currently doing are those excersices:the stall bar excersise i talked about on the listalso more excersie on the stall bar, i'm standing with the bars behind me,then i put the right hand at shoulder height on the vertical part of the stall bar, the part that holds the bards,and stretch it with leaning and turning the body away,then i do the same with the hand below shoulder height,and again with the hand above shoulder height,and then i do the same with the left handholding the rings, putting the legs a little behind on the mat, and leanning forward, like the position of the back of the swingskin the cat holds and stretches it, with holding it with legs in the air, and with legs forward on the matholding the rings, relaxing the back, then starting to lean in circle to stretch the shoulders to every directionso i do like , 5 to the right then 5 to the left...holding a stick and passing it above the head with the hands to the back, and then return it back to the front ,move the hands closer togheter on the stick every couple of passesdo you know more excersices that can improve shoulder flexibility?thanks! Link to comment Share on other sites More sharing options...
Blairbob Posted February 15, 2012 Share Posted February 15, 2012 Look up Slizzardman's youtube. He should have a video on there with some more specifilc shoulder stretches. MobilityWOD should have a lot of material as well. A lot of them tend to repeat itself but it still has lots of good stuff. Stall bar bridges, doing cat stretch while holding the stall bars around hip height. Doing a German Hang stretch on them. You can also roll out where your pectoral attaches to your shoulder with a small ball or just dig in there with your thumb. Link to comment Share on other sites More sharing options...
igalk474 Posted February 15, 2012 Author Share Posted February 15, 2012 thanks! Link to comment Share on other sites More sharing options...
igalk474 Posted February 15, 2012 Author Share Posted February 15, 2012 ok,about the excercise for stiff shoulders, with the stick that you pass above the head to the back and return to the front,it's can be done with a stick, but also with a toweli think it's probably the most effective drill for flexibility for swingsthe test if you are flexible enough in the shoulders, from what i heard,is that with your hands up at shoulder width and stretched as most as you can to the back,if someone reletivly big, can put his arm between your hands and you head, then it's flexible enough for swings,but this position should be easy and comfortable to do and you can get to it without too much effort,as if you can do more than that, you should be strong and comfortable in that rangealso , about the dislocate -> dismount drill that i talked about, as a progression, it can be done with legs bent and head little below the rings , at first,but after that, you should stretch the legs togheter , and push yourself up,so that your head is at the same heigth of the rings, like a momentary inverted cross,and then you can remove the dismount and do a dislocate , descend from it , and continue swinging,then do the same progression for inlocatethen work on swinging, and incorporate inlocate and dislocate into it, and the swings will get higher and better, with the increased ability of the shoulder elastisity to handle the shock at the bottom, and also you will gain more confidence in your swingsdo the drill with the stick for 10 minutes before the swinging session, and again after it for 5 minutes, rest , and try againthis is the new topic:viewtopic.php?f=6&t=8249 Link to comment Share on other sites More sharing options...
seiyafan Posted March 1, 2012 Share Posted March 1, 2012 which muscles should you engage for doing an inverted cross? I have seen many tutorials on iron cross, planche and maltese on the internet but I can't find a single on inverted cross. Link to comment Share on other sites More sharing options...
igalk474 Posted March 1, 2012 Author Share Posted March 1, 2012 mostly biceps shoulders neck upper chestyou should do it on floor with wall behind you,then do it without the help of the wall ,then you can train on it on the rings by putting the legs on the cable with them doing splitsso that the cables won't support you too muchalso you can train on it with a spot , 5050 or educanolatex bandsthis will give you a feel for itbut train on inverted cross only after you knowiron cross , handstand, planche, back/front lever ,support ,L sit,muscle up , swingsthe joints need preperation for it firstso do it progressively without starting with the end Link to comment Share on other sites More sharing options...
Brian Li Posted March 2, 2012 Share Posted March 2, 2012 mostly biceps shoulders neck upper chestyou should do it on floor with wall behind you,then do it without the help of the wall ,then you can train on it on the rings by putting the legs on the cable with them doing splitsso that the cables won't support you too muchalso you can train on it with a spot , 5050 or educanolatex bandsthis will give you a feel for itbut train on inverted cross only after you knowiron cross , handstand, planche, back/front lever ,support ,muscle up , swingsthe joints need preperation for it firstso do it progressively without starting with the endAre you supposed to sort of arch your upper back/thorax when you do inverted cross or are you supposed to have a completely straight body? Also, does it take noticeably less strength to do an inverted cross or about the same strength compared to a maltese? Link to comment Share on other sites More sharing options...
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