The importance of a strong midline become especially evident when squatting with a weight overhead. As does the idea of "active shoulders"
With that said, here's some fun stuff to do this week. Watch the tutorial videos linked to the movements.
6 x
- 30 Seconds HOLLOW ROCKS
- 30 Seconds SUPERMAN or SUPERMAN ROCK (more advanced)
If you do this right, your mid section should burn pretty painfully. Just remember to breathe.
Enjoy.
Read anything from this site: http://www.zone5endurance.com/
As we work towards the perfect hollow rock, like the one in the video, what are the acceptable modifications on our way to perfection? For example, is bending the knee better than touching the ground with feet? Or grabbing the legs with the hands? Or touching the ground with hands to keep gravity from pulling the feet down? Or shall we just let all hell break loose and allow the feet and hands to fall where they may until midline is strong enough to support all? (This is only partially tongue in cheek.) Jolie
ReplyDeletehaha, the PERFECT hollow rock. It is quite elusive. That's hilarious, Jolie.
ReplyDeleteBending the knees (especially for you) is a good place to start. You can grab your legs also, but I find my arms give me a little extra leverage to roll back with. You can even do it without rocking at first. Just get your legs and head of the ground and alternate between lifting your butt off the ground and lifting your upper back and shoulders.
Just keep in mind that these are progressions and you you may want to use them as stepping stones. But there's nothing wrong with doing them modified if it lets you do them better. And yes, they're supposed to make you want to die..
Rus
Thanks, Rus! Jolie
ReplyDeleteTips on the superman rock please. Hold your abs tight? I can barely "rock" it, couldn't get the momentum to do so. Thanks
ReplyDeleteThank you for frequently posting videos. Some of us are more visual versus kinesthetic learners so this is very helpful.
ReplyDeleteYes, agreed, we like videos, otherwise it's like dancing tipsy, you think you're looking good but....and since we are breaking years, and for some of us, decades of badly indoctrinated practices, we need the occasional correction or adjustment not because we don't get it, if only to ingrain it correctly!
ReplyDelete