Started by kalel, January 9, 2013 · 19 Replies · 4,971 Views
last friday was end of my 1st ssc ever ( 8 weeks ), before i started i could hold adv fl for 15 sec. now i can twice as many. what would you recommend me to do for next progression based on my holds. at the bottom of this thread u will see my form.
- should i continue with adv fl ( another ssc ), or should i move on next progression.
- in your opinions what is harder straddle or extended one leg hold?
any tips or criticism is welcomed.
tnx for your time guys.
Try extending your legs out more on adv tuck, also try half lay straddle.
would it be wrong if i lift hips little above shoulder level? this exercise is hard to work alone, unless you have a mirror or a partner to correct you. 
i tried with straddle, can't hold even 2 sec, i guess it's because of the lack of flexibility in my hips and pelvis, or myb am to weak for this progress atm.
Straddeled is harder.
For the FL my recomendation is to mix in some frontpulls and scapula pullups as well.
One Key for me was when I started to feel the pull of FL in the back of my lower neck. You get this "feel" when doing scapula pull ups.
Mats, could you explain the scapula pullups and how you do them/program them?
Hang from a pull up bar (pull grip)
Now pull yourself up as far as you can with STRAIGHT arms, retract and depress scapula, pause at the top. Hope it makes sence. If I have the time tomorrow I'll make a video.
kalel said:last friday was end of my 1st ssc ever ( 8 weeks ), before i started i could hold adv fl for 15 sec. now i can twice as many. what would you recommend me to do for next progression based on my holds. at the bottom of this thread u will see my form.
- should i continue with adv fl ( another ssc ), or should i move on next progression.
- in your opinions what is harder straddle or extended one leg hold?
any tips or criticism is welcomed.
tnx for your time guys.
Comment on form: I would advise fighting as hard as you can to keep your arms straight. It looks like there might be a slight bend in your arms (hard to tell, the vid i saw was a bit dark).
tnx for tip, but arms were completely locked. i was wondering will someone notice that what u did.
Here is a video of Scapula pull ups
Those scapula pull ups look like little gems. Would these still be beneficial for someone training the tuck lever or too much too soon?
hey, again me, with the end of the second cycle towards fl.
- reason why i made 2 parallel clips at the beginning in same video ( because i want to show how much i progressed in adv fl )
- 2, 3 clips ( as i said in some other thread, am currently struggling between adv fl / straddle fl ) and those clips are showing my best hold, i know its not perfect but with time + work i can get hips parallel to the ground.
- about last clip, hari asked about my wide straddle, so i guess he can give some tips.
- tried half lay straddle, its even worse then those two holds.
- which one progression ( based on those holds ) would u recommend me to do in next cycle. personally i would go for 1 leg tucked and 1 leg half lay.
tnx for any advise.
It looks like you're strong enough to hold a one-legged FL for a few seconds. The only major correction you need to make is to bring your leg down about 15 degrees so that it is level.
In terms of what to do for your next steady state cycle: whatever you choose, you need to be able to hold it for at least 4-6 seconds for several sets. If you can comfortably do 3x4s one-legged, I would do that. Don't force it though: if it requires a tremendous effort and your form is not excellent, that means you should select an easier target. One leg half-lay and one leg tucked is a good idea.
You can also embed a harder hold position at the start of your set. For example, if you can comfortably hold the one-legged front lever for 2s with good form, you could lower to that, hold for two seconds, then pull the leg in and hold advanced tuck for another ~10 seconds.
Whatever you decide works best, just be sure that it's something you can perform to a very high standard of form and control.
One further thing to keep in mind about one-legged variations is you should keep switching which leg is further out. Otherwise one side of your body might develop slightly more than the other.
Very nice kalel, good work there
tnx hari for tips.
i will go for next ssc, 1 leg tucked and 1 leg half lay, i feel more comfortable in that position. will do 6x10 sec ( if i can't hold with good form ill go back to adv tuck as u said )
@fred: good work always paid off. 
As Beldor said.
Your arms might have felt locked, but it doesn't mean they were.
I had a similar issue recently. I actually held a full front lever and my arms felt locked, but they looked slightly bent on video. I went back a few progressions and made my arms fully locked - it feels much harder this way. This way an advancedflat tuck feels hard, whereas before I could hold pretty much the real deal with what felt like straight arms.
Note: my arms were not excessively bent either. They felt straight when I was doing it.
hi, again me, with end of 3rd ssc.
- don't mind length of holding, just want to show good form.
- 1st clip showing old + new hold.
- 2nd clip, do u think am ready for 1 leg extended for next ssc?
- 3 clip, do u think this kind of help can be productive?
tnx for tips.
video is private
sry, try now, should be fine.
anyone? 
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