My First Attempt On Erbs!

It's certainly not close to perfect, but I'm satisfied with my first attempt. 

I'll post a whole video later outlining the prerequisites:

Straddle Planche: ~10 seconds

Straddle Planche Push Up (1 repetition)-> Isometric hold (~2 seconds)

Straddle Handstand: ~5 seconds

Straddle Planche Press -> Negative -> Isometric Hold (~2 seconds)

Keep in mind those are the bare minimum requirements to do at least one repetition of Erbs. 

More repetitions for those prerequisites = more repetitions for Erbs.

And also perfecting my form by:

-maintaining a better hollow body

-straightening my piked hips

-slowing down the negative

-straightening my handstand

-decrease my arch when pressing to the handstand

good job man. keep up the good work

Props bro, props.

Very impressive.  Well done.

Nice!

awesome

This is definitely not bad for a first attempt! Very nice job! 

You said it requires 10 seconds of a planche to do 1 erb rep, do you believe it takes around 5 seconds to do a planche push-up since you pause at the top for 2 seconds and you said it takes about 3 seconds for a planche press HS (5+2+3=10 sec)?

Weapon. For a first attempt that is great.

B1214N said:

This is definitely not bad for a first attempt! Very nice job! 

 

You said it requires 10 seconds of a planche to do 1 erb rep, do you believe it takes around 5 seconds to do a planche push-up since you pause at the top for 2 seconds and you said it takes about 3 seconds for a planche press HS (5+2+3=10 sec)?

The last time I attempted a straddle planche push up was back in October when I could hold a decent straddle planche for 5 seconds. This is how it looked like lol:

http://youtu.be/iTKbeN68XR0?t=21s

I think my shoulders are strong enough to do multiple reps of Erbs, but my triceps are weak. I neglected BAS last year, so now I'm focusing on that this year with weighted dips and weighted PPPU and wall full ROM HSPU. 

In my opinion, Erbs are easier than doing multiple straddle planche presses because your shoulders get to "rest" in the bent arm planche (triceps) before pushing up back to SP and then pressing up. In the planche press, your shoulders get no rest or help from the triceps. 

My handstand is atrocious and my shoulders are inflexible, which I definitely need to work on. 

Paolo said:

The last time I attempted a straddle planche push up was back in October when I could hold a decent straddle planche for 5 seconds. This is how it looked like lol:

 

http://youtu.be/iTKbeN68XR0?t=21s

That was pretty close! It looks like a 5-7 seconds planche would be the bare minimum for a planche push-up and not a 10-12 second planche. Do you think there is a direct correlation with the number of reps of planche push-ups and the duration of a planche hold?

One further note is that your hips are quite high in the planche. They should be shoulder-height; in the video they are a good 6-8 inches above your shoulders. 

jfslocum said:

One further note is that your hips are quite high in the planche. They should be shoulder-height; in the video they are a good 6-8 inches above your shoulders. 

Have you seen coaches video on youtube demonstrating erbs?  Even that guy has his hips a little bit too high.  I took it as a given, considering how freaking IMPOSSIBLE erbs basically are...

jfslocum said:

One further note is that your hips are quite high in the planche. They should be shoulder-height; in the video they are a good 6-8 inches above your shoulders. 

Thank you for rewording my second bullet point lol...

Bipocni said:

Have you seen coaches video on youtube demonstrating erbs?  Even that guy has his hips a little bit too high.  I took it as a given, considering how freaking IMPOSSIBLE erbs basically are...

Forget Erbs! Planche push ups are already impossible enough for the majority of the YouTube population. They all like to go for the half reps instead of locking their elbows at the top lol. 

Paolo said:

Thank you for rewording my second bullet point lol...

jfslocum said:

Perhaps it wasn't clear, but what I'm describing is not the same. Having piked hips and high hips are two entirely distinct issues. A pike is caused by bending at the hips; it is corrected by extending the hips until the legs and back are colinear. High hips are caused by the shoulder angle being too large. Put another way, you didn't lower enough on your way down from the handstand. This is corrected by letting the hips come closer to the hands. Correcting your pike would not fix the issue of your hips being too high, because the two issues stem from entirely different causes. 

 

Thank you for clearing that up. Do you have any advice on fixing my form such as any supplementary exercises? I've been told that core strength should not be an issue so exercises like RLL or HLL or even hollow body are of little benefit. 

Judging by your profile picture, you seem to already have it down.  So, practice, mainly?