This form is not healthy for the lower back. Always do with hollow body position, take advice from gymnastics, not from street workout people. You will end up hurting your back in the long term 100%. Just a friendly advice. Peace.
Hey there! Anterior pelvic tilt is a safe position for your spine. I have no load on my back here so I don’t really think either position will make a difference anyways. Agree that my form here wouldn’t win me points at the Olympics for lack of hollow body!
3 to 5 minutes but I don’t make it a point to count. I usually finish my workouts with higher rep/longer tension stuff such as weight dips or pull-ups sets of 5 reps
Control one movement at a time. Start from the concentric (bottom) or start from the eccentric (top). I think bottom is easier when you’re starting out
But the deadhang part starts with slight protraction elevation followed by depression retraction then elbow bending. It took me a while to learn the body understanding of it Last year it was more too much arms less scapula if you watch some of my 3 4 old videoes
Just watched your video, you have the most difficult part figured out, breaking the dead hang. That looked really good! Keep doing those eccentrics! Build up to 10 sets of 10 seconds! I don’t think you need anything special except more volume. You’ll get there again. Make sure your negatives and weighted pull-ups ALWAYS touch underneath your collar bone to maximize the range
I agree its also a technical aspect many people think its just pure arm strength!. But what are you thoughts on doing Oap negatives with slight band assist. By that i mean feet of the pulling side stepped into the band for slowering down the eccentric. While also doing alot of active one arm iso hangs to strengthen that shoulder scapula for protecting it against injuries. 3 years ago i had a OAC OAP but i lost it due to not training it. This time i have somehow a deadhang concentric but i am stuck at the middle, I can actually do the main initial pull but i have these little two issues one is that i am a little bit more heavier muscle mass wise = less relative strength. Two right left side strength difference
Hey! I think active iso hangs would be a good thing to do after your eccentric sets. If I did too many iso hangs first I’d be too tired to do any of the actual OAP sets. As for banded eccentrics, I’m typically not a fan, but that’s because I’ve never used a band in my training at any point so I can’t really speak to it. When you’re doing an eccentric, are you starting with your hand touching underneath your collar bone? That’s the maximum range you should shoot for, I would do some reps of isometric holds at the very top of the eccentric with your hand touching underneath your collar bone. That will build the strength you need at the upper end of the movement. Maybe do a 10 second iso hold (unassisted by band) at the top and lower down with the band very slowly? Focusing on the first half of the movement from the top position? Last thing, I would hammer weighted pull-ups making sure your hands are touching below your collar bone on every single rep with full scapula retraction and starting from a dead hang every rep. Do those after your eccentrics at least once a week to build up volume. I liked 3x5 with 75lbs for reference
You should try it if you think it could help, but I don’t recommend using a band (again, only because I have never used one for anything so don’t have direct experience with it). Increase your volume of negatives regardless of time under tension. You’ll be able to do longer negatives in a relatively short amount of time
If it’s a day where I’m doing closer to 10 sets of negatives, then that’s all I’ll do for that workout. If I’m only doing 3-5 sets of negatives, I usually will finish with another 3-5 sets of 5 reps weighted pull-ups. However I feel tired after my sets of one arm negatives, I won’t push it with weighted pull-ups. Negatives are taxing on the CNS
Hey, are you still doing handstand push ups? I want to see you come back with a new tutorial, im trying to get the 90 degree push up. Please come back with videos :')
Hey! Yes I’m still here training. A couple months after I uploaded this video I realized I had a hernia. I waited a long time to get it fixed so the past year my training has been out of whack. I had the surgery three months ago. Let me what other tutorials you want to see and I’ll make some new videos! Also, where in the 90 degree push-up are you?
@@Jonathanbodyweightstrength Its good to know that you are recovering! After I got proficient at HSPUs I recently started doing waistline pseudo push ups, and I can hold a straddle bent arm planche for like 6 seconds
Nice! Can you do handstand push-ups on an elevated surface so you can go chest deep? I think that’s the most important step to get before the 90 degree PU. I’ll make a video on that though. What else would you want to see?
Try make the on the ground.. Its way harder.. It must be in the top 3 most difficult exercises.. I do 2 sets of 15 2 times a week.. And still after 10 reps water is bursting out from my nose from too much pressure.. In bodybuilding terms this means at 74kg my shoulder push 37kg each front shoulder push.. And it's insane when I my friend gym no one could push 37kg when is in front of your chest and up like the tuck plunge push up move.. Keep pushing brother
If you can do a handstand I would work on press handstands - bent arm and straight arm. If you're not used to those movements I could imagine planche stuff being fairly hard on the joints/ligaments. Maybe there's some in your sternum that aren't liking it/not worked up to this yet?
Dips compliment this very well. Since they also hurt I would focus on your overhead strength (anything in a handstand) which will stretch out your pecs.... Maybe that is what you need. If I were you I'd also incorporate lots of hanging on a bar to further stretch all those muscles out
Hey man, awesome video! Just a quick question… How did you stop your outside leg (the one that’s lower to the ground) from rotating as shown in the earlier months such as June? Having the same problem now!
Hey Jesse, I found the rotating leg had nothing to do with my lower body but my overall stance. When I was positioning my torso over my hand and shoulder better, my leg stopped wanting to move. Focus on digging in with your fingers and engage your bicep while your arm is locked out
I know you said 50% bw percentage weighted chins pulls but i dont think its the same for everyone. Bigger heavier taller people need like 70-90% or even 100% percentage of their bodyweight before it gets really easy OAC/OAP. But i think that 50% is a minimum rule for training it safely.
I agree, in my experience I was able to do one arm pullups when I hit around 50% of my bodyweight. I'm sure it's all dependent on people's relative bicep strength, lat strength, etc. So it make sense it would be different for different people
