These videos are actually the best of the UA-cam channels available, besides the idea of using props like kettlebells, weights, elastic bands, yogablocks, yogamats and cute pets are awesome 🎉🎉🎉🎉 !
Hello ! I have a few questions about PNF stretching for the hip flexors : Should I only do one rep per set or more ? My workout is a short warmup and specific dynamic stretching for the hip flexors and the harmstrings, followed by 2 sets of hip flexor and harmstrings PNF stretch. I try to do it 2 to 3 times a week, but I feel like 3 times is too much as I get really sore.
Hey. Thanks for watching the video and leaving your questions. Generally speaking we usually do cycles of 4-6 when it comes to pnf stretches. This means 4x 4 sec engage & 6sec disengage. I can see that this protocol will bring initial results but I can see even more that you will be very sore. Pnf stretches are hard on the body! You have to make sure not to overdo them. When you get sore you can not stretch to your fullest potential meaning you will not improve on those days. Consider adjusting your plan to potentially do less pnf work to allow you to stretch more consistently
Thanks so much for this comprehensive explanation! I have always been sliding and realised i never get lower after a point. Now i know why my hips are never squared!Pls what do u mean by take a week to separate the two parts? Like do only hamstrings/hip flexors for the whole of one week? If yes, how frequently? And when do we practice the actual splits? U said to space out lower body workout and stretches. Can i stretch after weight lifting for lower body? And wat u said about being able to talk in the stretch. I can TRY to talk in my warm up stretches(lunges etc) but my entire life feels miserable in the front split stretch! I usually have to do the splits 3 times for d muscles to relax and feel like an intense stretch rather than agony! Lastly, the last part of dis tutorial where u activate the back leg to be able to go deeper, isnt in the follow along video that you pointed to. Am i missing something? Kindly respond 🙏
Hey! thanks for watching and thanks for this comment. Let's unpack! a week to separate: What I mean is that you should do a training cycle where you will train both parts separately. You will for example do 2 workouts for your hamstring flexibility and 2 workouts for you hip flexors. This can bring you to a total of 4 weekly workouts. You can also alternate and do just 3. You would practice full splits in part 2 or even part 3 of the training. In part 2 you start doing compound stretches like for example the half split back knee straight I show at 10:50. Practicing full splits is almost unnecessary assuming your other work is high quality, focused and clean. I do not recommend doing squats after your lower body flexibility training. You can stretch after doing squats and deadlifts but I generally do not recommend it. Leg workouts place a lot of pressure on your legs (obvs). They build inflammation and soreness. Stretching right after sounds a bit counter productive as your leg workouts goal is to build strength. I would recommend to wait at least 12h to let things calm down. It also sounds to me like you are pushing WAY too hard during your stretches. You might be able to see initial results fast but chances are high you might get injured in the long run. Being able to talk during the stretch means that your intensity is right and that your nervous system is not fighting the stretch. If your entire body is battling against you your muscles are not letting go, they tense up and will not lengthen. This will place significant pressure on your tendons Hope this helps
When I open my shoulders in the handstand and pike position Do I move the shoulder back first and then do the shoulder elevation? Or do I shoulder elevation first and then move the shoulder back? Or are they both the same in result and there is no difference?
Hey! That is a good question as lots of people are in this dilemma. Before we talk about elevation we have to fix the position of the shoulders and hips. As you bring the shoulders towards the front (close them slightly) you have to open the hips in the same moment. Like this you end up vertically aligned on top of the center of your hands. Once aligned push tall from the shoulders vertically only. Do not push your shoulders open again
so good, thanks so much for this.. it would be great to see a tutorial for advanced practitioners that covers "van damme" splits both middle and front. how people who already have both middle and front splits can then start to train it off the ground, theres really no content on youtube that teaches it well.
Amazing video. My front splits is my weakest/tightest hold ever, this is perfect for working on that. I have a question. For V sit/manna/press to handstand training, some say that the more flexible you are, the less strength is required since you have the optimum range to use mobility where you'll use brute strength otherwise. Is this true? I have full pike but V sit seems really hard.
Hey. You are 100% right. The more flexible you are the less strength you’ll need. This is for 2 reasons. A) you’ll be able to create a mechanical advantage (less lean in the press due to the increased fold) and b) less resistance from inside your body (easier to fold in the v sit for example) Now for the v sit. Being flexible enough is the prerequisite. You cannot lift into a position that stretches you. Now that you are flexible enough you have to get strong. Use your hip flexors and abs to squeeze tight. Additionally, your shoulders have to push towards the back into hyper extension which is also something you need to stretch and condition for
i have been doing these stretches for well over a year and have made zero improvements, apparently i can do the splits. I am have no motivation anymore
Hey, I am really sorry to hear that. Try the stretches again for a month or 2 but with the insight you get from this and from my other videos. If you are consistent, form quality and intensity of training is high enough it is impossible not to make gains!
These videos are actually the best of the UA-cam channels available, besides the idea of using props like kettlebells, weights, elastic bands, yogablocks, yogamats and cute pets are awesome 🎉🎉🎉🎉 !
Thank you my friend!! I definitely need to bring more cute pets!!
Love all your content!! Would you mind telling me what camera you usually use for your videos? I want to start my own youtube channel soon! 🥹
Also the link for free customized workout is only 4 middle splits , not front splits
Hello ! I have a few questions about PNF stretching for the hip flexors :
Should I only do one rep per set or more ? My workout is a short warmup and specific dynamic stretching for the hip flexors and the harmstrings, followed by 2 sets of hip flexor and harmstrings PNF stretch. I try to do it 2 to 3 times a week, but I feel like 3 times is too much as I get really sore.
Hey. Thanks for watching the video and leaving your questions. Generally speaking we usually do cycles of 4-6 when it comes to pnf stretches. This means 4x 4 sec engage & 6sec disengage.
I can see that this protocol will bring initial results but I can see even more that you will be very sore. Pnf stretches are hard on the body! You have to make sure not to overdo them. When you get sore you can not stretch to your fullest potential meaning you will not improve on those days. Consider adjusting your plan to potentially do less pnf work to allow you to stretch more consistently
Thanks so much for this comprehensive explanation! I have always been sliding and realised i never get lower after a point. Now i know why my hips are never squared!Pls what do u mean by take a week to separate the two parts? Like do only hamstrings/hip flexors for the whole of one week? If yes, how frequently? And when do we practice the actual splits? U said to space out lower body workout and stretches. Can i stretch after weight lifting for lower body? And wat u said about being able to talk in the stretch. I can TRY to talk in my warm up stretches(lunges etc) but my entire life feels miserable in the front split stretch! I usually have to do the splits 3 times for d muscles to relax and feel like an intense stretch rather than agony! Lastly, the last part of dis tutorial where u activate the back leg to be able to go deeper, isnt in the follow along video that you pointed to. Am i missing something? Kindly respond 🙏
Hey!
thanks for watching and thanks for this comment. Let's unpack!
a week to separate: What I mean is that you should do a training cycle where you will train both parts separately. You will for example do 2 workouts for your hamstring flexibility and 2 workouts for you hip flexors. This can bring you to a total of 4 weekly workouts. You can also alternate and do just 3.
You would practice full splits in part 2 or even part 3 of the training. In part 2 you start doing compound stretches like for example the half split back knee straight I show at 10:50. Practicing full splits is almost unnecessary assuming your other work is high quality, focused and clean.
I do not recommend doing squats after your lower body flexibility training. You can stretch after doing squats and deadlifts but I generally do not recommend it. Leg workouts place a lot of pressure on your legs (obvs). They build inflammation and soreness. Stretching right after sounds a bit counter productive as your leg workouts goal is to build strength. I would recommend to wait at least 12h to let things calm down.
It also sounds to me like you are pushing WAY too hard during your stretches. You might be able to see initial results fast but chances are high you might get injured in the long run. Being able to talk during the stretch means that your intensity is right and that your nervous system is not fighting the stretch. If your entire body is battling against you your muscles are not letting go, they tense up and will not lengthen. This will place significant pressure on your tendons
Hope this helps
When I open my shoulders in the handstand and pike position
Do I move the shoulder back first and then do the shoulder elevation?
Or do I shoulder elevation first and then move the shoulder back?
Or are they both the same in result and there is no difference?
Hey! That is a good question as lots of people are in this dilemma. Before we talk about elevation we have to fix the position of the shoulders and hips. As you bring the shoulders towards the front (close them slightly) you have to open the hips in the same moment. Like this you end up vertically aligned on top of the center of your hands. Once aligned push tall from the shoulders vertically only. Do not push your shoulders open again
so good, thanks so much for this.. it would be great to see a tutorial for advanced practitioners that covers "van damme" splits both middle and front. how people who already have both middle and front splits can then start to train it off the ground, theres really no content on youtube that teaches it well.
Damn that is actually a great idea. Thanks for that!!
Amazing video. My front splits is my weakest/tightest hold ever, this is perfect for working on that.
I have a question. For V sit/manna/press to handstand training, some say that the more flexible you are, the less strength is required since you have the optimum range to use mobility where you'll use brute strength otherwise. Is this true? I have full pike but V sit seems really hard.
Hey. You are 100% right. The more flexible you are the less strength you’ll need. This is for 2 reasons. A) you’ll be able to create a mechanical advantage (less lean in the press due to the increased fold) and b) less resistance from inside your body (easier to fold in the v sit for example)
Now for the v sit. Being flexible enough is the prerequisite. You cannot lift into a position that stretches you. Now that you are flexible enough you have to get strong. Use your hip flexors and abs to squeeze tight. Additionally, your shoulders have to push towards the back into hyper extension which is also something you need to stretch and condition for
@@CoachBachmann Oh got it! are seated pike leg lifts a good exercise to build hip flexor strength? What other exercises can help?
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can you do a thoracic tutorial for the mexican/hollowback handstand?
We can absolutely do a hollow back video one of these days!
amazing ❤❤❤❤❤
Thank you :) glad you like the video!!
What are those bands called which you use?
I’m not sure they have an official name. But they’re basically elastic resistance bands. The best ones are from a brand called Theraband
@@CoachBachmann Thank you
Before attempts it's. Warm up as excerise or running 15min.
Best handstand coach ever
Thank you!! 🙏 more handstand content coming next week!!
@@CoachBachmann😊😊
@@CoachBachmann😊😊😊😊😊
@@CoachBachmann Can't wait!
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Great video (again), Coach. Thank you!
Glad you liked it! Thanks for watching
i have been doing these stretches for well over a year and have made zero improvements, apparently i can do the splits. I am have no motivation anymore
Hey, I am really sorry to hear that. Try the stretches again for a month or 2 but with the insight you get from this and from my other videos. If you are consistent, form quality and intensity of training is high enough it is impossible not to make gains!