CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 04-28-2007, 07:46 PM   #1
Charles Krug
Member Charles Krug is offline
 
Profile:
Join Date: Mar 2007
Location: Grand Rapids  MI
Posts: 55
I'm having trouble getting enough rotation on my forward roll, stopping with a thud on my rear.

At the park this afternoon, I found a slight slope and practiced . .what the heck are they called . . .rolling back to my shoulders and coming back forward to my feet. That went well.

I then did forward rolls down the hill. THAT Went well.

The hill is slight . . probably around 1% or less.

Then I tried the roll-back on the flat and went THUD again.

Any thoughts on how I can improve this? Should I keep working the hill? Move myself down the slope gradually? Just push off harder?

Thanks


Charles
  Reply With Quote
Old 04-28-2007, 11:35 PM   #2
Luke Hope
Member Luke Hope is offline
 
Profile:
Join Date: Mar 2007
Location: Melbourne  Victoria
Posts: 157
I don't know if this precisely matches what you're trying to do, but I have done oh so many forward rolls and tumbles in aikido. What your story suggests to me is that you're not rounding your back enough. As you roll, keep your abs tight and back round, keep your body folded all the way through. Concentrate on sucking in those abs all through the motion.

I don't know whether you're doing gymnastics rolls (straight over the neck) or MA rolls (over the shoulder and across the back). If they're MA rolls, try to make sure you look behind you as you roll to accentuate the curvature. Finally, make sure you kick off with adequate momentum. You can also reach forward with your arms at the end of the roll to accentuate the motion.
  Reply With Quote
Old 04-29-2007, 10:08 AM   #3
Charles Krug
Member Charles Krug is offline
 
Profile:
Join Date: Mar 2007
Location: Grand Rapids  MI
Posts: 55
Ah sorry 'bout that.

Gymnastics rolls, as in the "Forward Roll" video, are where I'm sticking.

My MA rolls are fine, currently working from standing stationary on grass. The way I was taught is how it's shown in "Parkours Basics" CFJ.
  Reply With Quote
Old 04-29-2007, 03:30 PM   #4
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
I'm thinking you are trying to sit up too soon. Could be the rounding back issue as well.
Let the momentum rock forward before trying to stand. Efficiency helps a lot. That also comes to bear depending on what your hip flexibility and squat from that position is like.

It also helps to reach forward. Shoot your fingers forward and as you stand, raise them up to balance.
  Reply With Quote
Old 04-30-2007, 09:09 AM   #5
Roger Harrell
Affiliate Roger Harrell is offline
 
Roger Harrell's Avatar
 
Profile:
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
Pelvic tilt. A roll needs to occur with the opposite pelvic movement to a weightlifting stance. Hips need to be turned under hard. Ab strength is crucial to this. Can you do smooth hollow rocks, or is there a thump there? If not you need to strengthen your abs and hip flexors to properly position for the rolls.
  Reply With Quote
Old 04-30-2007, 09:30 AM   #6
Charles Krug
Member Charles Krug is offline
 
Profile:
Join Date: Mar 2007
Location: Grand Rapids  MI
Posts: 55
These?
http://media.crossfit.com/cf-video/arch_rock.wmv

Hard to tell from that view, but I'll give 'em a whirl.
  Reply With Quote
Old 04-30-2007, 02:20 PM   #7
Charles Krug
Member Charles Krug is offline
 
Profile:
Join Date: Mar 2007
Location: Grand Rapids  MI
Posts: 55
Definitely a THUD across the small of my back.

Switch from crunches to full situps?
  Reply With Quote
Old 04-30-2007, 04:28 PM   #8
Roger Harrell
Affiliate Roger Harrell is offline
 
Roger Harrell's Avatar
 
Profile:
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
Crunches are really useless from a functional perspective IMHO. There is no resistance to the movement in the initiation so your abs are never trained how to force your pelvis under and reverse the lower lumbar curve.

Sit ups, hollow rocks, N-ups, V-ups, knees to elbows, hanging leg lifts, etc.
  Reply With Quote
Old 05-01-2007, 05:22 PM   #9
Charles Krug
Member Charles Krug is offline
 
Profile:
Join Date: Mar 2007
Location: Grand Rapids  MI
Posts: 55
*does a Wayne's World-style "I'm Not Worthy" bow*
:-)

Broke out the AF-style situps today, as described on the FAQ. Did 4x10, mostly learning how the movement feels.

This is a change from doing swiss-ball crunches with 50lbs added, ROM from hyperextension as far UP (rather than to the knees) as could be managed.

Interesting sensation. My abs were having a good laugh at the "easy day" while my hip flexors were waking up saying "Howdy!"

I've been trying to progress to hanging leg lifts the past month. Currently on incline raises (hips below head) with straight legs. Can't quite do a bent-knee hanging raise, but I start with an attempt.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Fighters roll call Tom Brose CrossPit 93 12-16-2007 11:07 AM
When to roll on the foam and such? Joseph Hart Injuries 5 12-04-2007 02:41 PM
Basic Straight Landing and Roll Jeff Roddy Exercises 5 11-04-2006 02:56 PM
UFC 57 Roll Call Ronnie Boose Community 8 02-02-2006 04:50 PM
Backwards Roll Alexander Karatis Exercises 1 10-31-2005 11:20 AM


All times are GMT -7. The time now is 05:47 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.