Warm-ups
close wrists, extend flex while keeping them going in a liner away (fight against the temptation to rotate)
The more compress you can stay as you press up, the less hard on the shoulders.
This is the equivalent of what people do, making their lives harder than needs be unbestknownly
Pelvic tilt and spine waving
A) Awareness: Pelvic tilts on all 4, on half downward dog, in folded position
seated, feet together I straddle, pushing floor away
B) 1 legged
front split 1 legged lean and take-off
Fruppy
C) elevated
Elevated lean into APT : take off happens as we lengthen spine and APT
Compression | ㅤ | Coordination | ㅤ | Strength | foot quality: hoping one foot at a time, pushing, sliding |
pure hip flexors | ㅤ | Elbows | ㅤ | Bottom Floor | ㅤ |
ㅤ | ㅤ | ㅤ | hands on blocks, eversion + bent → straight and flat | isometrics | straddle hops + hold |
ㅤ | ㅤ | ㅤ | B2W max eversion and bent arm hold | eccentrics | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ | concentrics | straddle hops |
Planche | ㅤ | Shoulders | ㅤ | Mid Floor | ㅤ |
ㅤ | ㅤ | Planche removal | C2W Planche → I | isometrics | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ | eccentrics | ㅤ |
ㅤ | ㅤ | Spine | ㅤ | concentrics | elevated take-off with sliding feet, with or without final stabilisation |
ㅤ | ㅤ | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | Whole Body | ㅤ | Top Floor | ㅤ |
ㅤ | ㅤ | C2W I → straddle → floor | ㅤ | isometrics | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ | eccentrics | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ | concentrics | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ | ㅤ | ㅤ |
ㅤ | ㅤ | ㅤ | ㅤ | Entire Building | C2W I → straddle → floor return trip |
March 2024
Move with adel
to make up the absence of momentum, we lean foreard and make the feet weightless
of course, the stronger in planche the more you can take weight off feet
but the less flexible, the flatter the pyramid between legs and arms, and the more forward motion is needed to transfer the weight
→ test different pyramids to tap differently into shoulder strength?
Lack of wrist extension will be a limitor, all the more so if you have to planche a lot
- alking hands closer to knees on all 4
- wedged wrist extensor
- wrtist figure 8 flexion bottom flexion up, extensiuon bottom, extension up
Forearm has to rotate inwards and upper arm outward to create torque
the tensiopn thus created brigns stability
\hips over knees: elbows in, shoulder elevation and ppt together (fox pose), relax 📹
architecture yes (mechanical reality of handstand) : engaging brings stability, nails into beams supporting the building
but cns too: the nervosu system feeling the engagement allows for the complex skill (perception of safety)
\no lean lengthening (growing taller) in folded standing up position 📹 30.24
makew yourself lifghter thriough core comoression
make syourself lighter fgoing from folded to lengthene
Pelvic titls on all 4, on half downward dog
, in folded position
in standing folded position
Searted O(can bend knee) tibs on knees, pushing into spone lenghtening
same strraddled
candle stick unraveling
candlestick compressed unravbelling 39.47
the fwd split lean
p[hases of learning
- lean phase
- hopper prop stage
fingers for beginner
think of the cat sexy claws digging into the floor through wrist flexiom : same push
if soe=meone can pull your finger up whilst your finger pushing - something is wtrog
Elevated lean into APT : take off happens as we lengthen spine and APT
wall waking up C2W pike 50;00
we want to promote external rotation of the humerus
weakness in external rotator is correlated to the propensity to bend elbows
using a strap can help awareness for elbow flexion but will not allow to build strength in external rotators
Keeping the compression longer allows the legs to be less long on that side of the fulcrum longer, thus less heavy
Feb 2024
Warm-up
straddle good morning to isometric straddle lean
When you begin the press, you normally have your shoulders forward. Then you’ve to be aware that as soon as you start bringing your legs up, you’ll have to bring them backwards and align them with your hands and hips
May 2023
think of the press to handstand as a journey of the centre of mass over the hands - past that, and you collapse, not far enough and you collapse. This justifies the different articulations of it: the fold, the hip extension, the shoulder flexion