I like this video:
clearly you can see full extension of the arms, head stays neutral, and the shoulders only go back when the knees drive them back
Month: May 2014
The recreational gymnast
I was waiting with one of my ( very patient) gymnastic coaches to train in the corner of a club that I don’t often go to. We were watching a class . It was “alright” . Nothing spectacular, but nice. The interesting thing, was the dialogue from my coach. “that poor bitch ” ( referring to the coach) “Everyone starts off like this. Dumped with the recreational gymnasts” .
Gymnastics is a unique sport, Id almost say its the nearest thing to spiritual dedication that there is. ( Btw any physical activity that claims to be spiritual, isn’t. Mastery of static poses, yoga meditation etc is easy peezy by comparison. It takes work, sure , but sitting on your bum navel gazing is a lot easier than tumbling). It is also based on principles of selection. To be successful you need certain natural flexibility and , the ability to throw yourself backwards onto your hands. While Long Term Athlete Development concepts suggest the later starting of dedicated sports, gymnastics is the exception. Get in their early and specialise if you want to be any good. But here is the reality. If you go to gymnastics for 3 hours a week , you are classified as recreational. I think you have to get yo 6 hours a week before people treat you seriously.
This isnt’ a criticism of gymnasts, more a plea to adult learners to moderate their learning targets . In gymnastics even the most basic skills are hard and difficult to master.
Dont rush at the skill
I think, sometimes, both us and our trainers rush at the attempting the big skills without the underpinning conditioning and understanding; Often conditioning is seen as some unrelated activity. In the great bar video, you can clearly see, for example, how the dish is progressed to assist the understanding of the circle
Squeeze your ass
So many gymnastic postures require us to squeeze our butt checks together, but why wait till you are in the gym to build up your “Ass Capacity”.
Why not sneak in the odd 10 second squeeze when no one is watching. You might as well squeeze your ankles together to, and maybe make sure the butt squeeze takes you into a flat backed position.
You can turn wasted Tube or Bus Stop time, into useful handstand practice time
1st attempt at the upstart
actually, this is my 3rd go.
What I have done is to add a lot of ancillary conditioning that I do on my own. More of that later
Back to basics on the round off
I don’t know where to put my foot in the lunge for the round off.
This drill helps me think about where it should go. Notice the wobbling knee,and the physical uncertainty. No wonder I cannot drive power into this position. But still, its a drill I can work on
New target: back straddle kip
Damn. This has been added to my target list.
New target. P bar upstart
For my new routine, I need this. Its called an Upstart.
"Back In the Office" campaign
While supporting any and all well meaning people who want to help back pain, I find myself at odds with one recommendation of the forth coming “back in the office” campaign promoted by the Charity Back care (6th -12th October 2014)
Whilst i endorse most of the aims of this campaign
- Stand not Sit while you work
- Stretch your back at your desk at least every half hour
- Set your workstation just right
- Ergonomic furniture, a hype or a necessity?
- Use headsets and stop straining those neck muscles!
- Take regular breaks especially if you work long hours
- Employers guidelines
I think based on current research, that the “stretch your back ” suggestion, is probably best treated with caution
Stretching , twisting and cracking your back?
If you stretch twist and crack your back I have one message for you: pack it in!!
“Soft tissue injuries result from excessive tension, so excessive tension in the rehabilitation situation is counterproductive…stretching of …chronically tight tissue is counterproductive. It may give an initial sensation of relief because the muscle spindles have been deadened, but this practice…weakens the tissue further because of the weakened proprioceptive response.”
Boo Schexnayder
“stop trying to Stretch and mobilise! Let tissues settle and regain their proprioceptive abilities so they tell the truth”
Stuart McGill
Andrew Stemler 