"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."
I'm having issues with my L-sits...they are actually non-existent. I didn't really think that this was purely a strength or flexibility issue so I wrote to the mobility guru himself for help. This is what Kelly Starett wrote back:
Hi leea You are likely over extended. You are l sitting in a heavy psoas loaded overextended position. We see it all the time. You have to initiate with the butt on and into a hollowed position Harder because leverages are longer Best, Kstar
He's talking about your trunk/core (in that it's over extended). you have to activley roll your shoulders forward to engage your abbs, hips, and psoas to a "hollow rock" position, I'll show you tomorrow at the gym. I see what he means now. Here's how you can practice your hollow position:
lie on the floor, face up. Now put your legs together and point your toes, raise your leggs up until you are in an L position (legs up, torso along the floor, hands over head). Now raise your head and hands TOGETHER, until your up as high as you can go (do not sacrifice the hieght of your legs). you should be in a U shape now with your low back sunk into the floor, now slowly lower your legs along with head and hands all together WITHOUT allowing your low back to separate from the floor. As soon as you feel it start to separate, STOP. this is your hollow position and by keeping your toes pointed, core tight and arms fully extended you can rock back and forth in this position, which is a "hollow rock"
http://www.youtube.com/watch?v=WxMtbEQFpnw
This is actualy a very simple concept but very overlooked and hard to maintain when you're tired.
hope that helps, I'll show you how this transfers over to L sits and L pull-ups tomorrow.
48 bpm
ReplyDeleteI'm having issues with my L-sits...they are actually non-existent. I didn't really think that this was purely a strength or flexibility issue so I wrote to the mobility guru himself for help. This is what Kelly Starett wrote back:
ReplyDeleteHi leea
You are likely over extended. You are l sitting in a heavy psoas loaded overextended position. We see it all the time. You have to initiate with the butt on and into a hollowed position Harder because leverages are longer
Best, Kstar
Can anyone help with the translation? :)
Leea,
ReplyDeleteHe's talking about your trunk/core (in that it's over extended). you have to activley roll your shoulders forward to engage your abbs, hips, and psoas to a "hollow rock" position, I'll show you tomorrow at the gym. I see what he means now. Here's how you can practice your hollow position:
lie on the floor, face up. Now put your legs together and point your toes, raise your leggs up until you are in an L position (legs up, torso along the floor, hands over head). Now raise your head and hands TOGETHER, until your up as high as you can go (do not sacrifice the hieght of your legs). you should be in a U shape now with your low back sunk into the floor, now slowly lower your legs along with head and hands all together WITHOUT allowing your low back to separate from the floor. As soon as you feel it start to separate, STOP. this is your hollow position and by keeping your toes pointed, core tight and arms fully extended you can rock back and forth in this position, which is a "hollow rock"
http://www.youtube.com/watch?v=WxMtbEQFpnw
This is actualy a very simple concept but very overlooked and hard to maintain when you're tired.
hope that helps, I'll show you how this transfers over to L sits and L pull-ups tomorrow.
Kev