Brian Devaughn Hamilton
Oryctolagus cuniculus
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the pic is from yearbookyourself.com
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« Reply #30 on: August 20, 2008, 07:17:01 AM » |
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well yeah a towel works fine. i have a +5' sword and used that. i think the bo will be fine too though
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Animus
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« Reply #31 on: August 20, 2008, 07:28:49 AM » |
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I'm not sure if I have a towel that's longer than the lightsaber, but I'll look around.
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Brian Devaughn Hamilton
Oryctolagus cuniculus
Karma: +2/-0
Offline
Posts: 14
the pic is from yearbookyourself.com
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« Reply #32 on: August 20, 2008, 09:12:13 AM » |
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just curious how long should i hold it behind my back
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bioobird
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« Reply #33 on: August 20, 2008, 05:29:51 PM » |
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most of the stretch takes place as the bar passes your upper back, just go back and forth and every time push your hands a half inch closer together and remmeber SLOW STEADY CONTROLLED. if you rush it you can pull a muscle and end up with less flexibility.
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i'm like some retarded cat or something!  |
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Chris Salvato
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« Reply #34 on: August 20, 2008, 08:37:11 PM » |
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if you push yourself too hard with these at too close of a grip you can cause a shoulder dislocation -- but you should feel this way before...just a heads up not to force it so much here..
dislocates are used to practice and prepare for the olympic lifts like the snatch and overhead squat. They are absolutely necessary if you plan on doing these lifts.
progressing as bioo is promoting should be safe but TAKE IT SLOW. You must realize your shoulder is in a vulnerable position like this.
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Steve Low
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« Reply #35 on: August 20, 2008, 11:00:53 PM » |
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I strongly advise using a rope/band/towel to do these so your hands can rotate (as opposed to a bar).
Also, I would advise NOT doing the reverse of the exercise. More dangerous for your shoulders than going over (as opposed to coming back over the top). Most of the strains/injuries seem to occur coming back.
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Use the search function, please.
Any advice given is not to be taken as professional information either medical, training or nutritional.
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Eugene Shen
Patas
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Posts: 158
... was Milquetoast but not anymore...
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« Reply #36 on: August 21, 2008, 01:58:24 AM » |
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Thanks, Bioobird, for introducing us to this great exercise! Also, here's a quick-and-dirty way I found to measure your progress without whipping out a marker and marking up the bar. When you lock your arms in front of you and keep your back straight, the bar will hang to a fixed height relative to your body. The closer you move your hands together, the lower the bar will hang. So, for example, my current limit is having the bar at my waist / belt level, and my next step is to progress to holding the bar at crotch level. The easiest end of the spectrum will be the point where the bar is right below your chest (which every able-bodied person should be able to do), and the hardest end of the spectrum will be the point where your arms are hanging straight down (possible for a non-contortionist?).
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Animus
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« Reply #37 on: August 21, 2008, 05:38:33 AM » |
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Eugene, been doing the towel thing.. I can get it behind my neck at chest-level, but not lower than my shoulders. o_O' Srlsy, do most people's shoulder blades dig into their spines when their arms are at their sides?
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Chris Salvato
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« Reply #38 on: August 21, 2008, 06:28:11 AM » |
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see a chiro
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Eugene Shen
Patas
Karma: +13/-3
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Posts: 158
... was Milquetoast but not anymore...
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« Reply #39 on: August 21, 2008, 02:24:37 PM » |
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Eugene, been doing the towel thing.. I can get it behind my neck at chest-level, but not lower than my shoulders. o_O' Srlsy, do most people's shoulder blades dig into their spines when their arms are at their sides?
Oookkkkaaaayyyy... Let's try something more extreme, then. Hold your towel / rope / whatever with your arms straight out to the sides. It should rest directly across your chest and along your arms. Now, turn your head to one side as you bring it over. Can you still not bring it all the way over? I did not see a hunchback on you in your video, so your arms should be barely moving at all. Btw, this won't matter with a towel, but with a stiff bar, try letting go of your middle, ring and little fingers and just holding it with your thumb and index finger. This will reduce the wrist contortion and make it a little easier. |
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David Glass
Mangabey
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CptBongue
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« Reply #40 on: August 22, 2008, 10:48:18 AM » |
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Guys,
I agree with this post 100%
I am now on my second shoulder injury this year, and this time it's on both shoulders. I injured them while doing push-presses and trying to push to a position my shoulders couldn't reach. I could literally feel them tear.
The first time I got injured, I didn't realize it was due to lack of flexibility, but now I know what it is. I always stretch lower body, but now I'm definitely incorporating this into my stretching routine!
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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Chris Salvato
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« Reply #41 on: August 22, 2008, 11:52:25 AM » |
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your x-fit trainer should have assessed your shoulder flexibility with dislocates. Since you guys dont do OHS, this may be why he didn't look into it...
But this stretch and assessment is key to OH lifting to understand where your hand position should be on the bar.
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Zack Newkumet
Guenons
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« Reply #42 on: August 23, 2008, 08:34:49 PM » |
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http://www.youtube.com/watch?v=hROVvK0PVFYIn that video, at 1:33 is a good example of what you can do with this stretch/exercise. Plus, the rest of it is pretty wicked too.  Cheers.
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"Not a shred of evidence exists in favor of the idea that life is serious."
-Brendan Gill
"Try as hard as we may for perfection, the net result of our labors is an amazing variety of imperfectness. We are surprised at our own versatility in being able to fail in so many different ways."
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Chris Salvato
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« Reply #43 on: August 24, 2008, 07:59:57 AM » |
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Er not exactly...
something like that is more based in genetics...
If you have loose shoulder ligaments (from genetics) then your humeral head will be able to come out if its socket voluntarily and controlled...
I wouldn't recommend working towards this...if you can do it then you would have been able to do it from when you were a small child
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