Athlete is basically doing a front-lever (toes-to-bar), how to correct?

Nicholas Wheeler · 01-18-2016, 08:16 AM

YouTube Video (SFW)

Guy that works out with me (first one in the video) has a crazy toes-to-bar and nothing I say to him fixes it. I've told him to straighten his legs, but he's determined to do damn near a front lever then tap the bar. Sometimes he even smashes his shins into the bar because he's so parallel with the ground.
Thoughts? Coaching tips? Cues?

In the linked video are 7 of his reps near the start of the Open 14.4 workout, and then 5 of my reps completely cold, just walked into the gym to add a clip.

He's a shorter athlete with a powerlifting background, if that makes any difference.

Blair Robert Lowe · 01-20-2016, 12:36 AM

Well, it's FL-ish as it's froggy and tucked.

I would test to see what his strict HangingLegLift looks like. He's stocky with some big ole legs so I'm thinking his hip flexors are pretty weak when it comes to doing them like a Gymnast's HLL (Head in, open shoulders).

To compensate for ****ty pike (hamstring) flexibility and hip flexors, he just muscles it with his shoulders.

So test a Hanging L with relaxed, open shoulders with head in. A low level gymnast would be expected to be able to hang in a V-shape (requires hip flexor strength and pike compression). More basic would be how his floor L looks like, his sitting pike, basket position (pike/yoga plow on back on floor).

Another cue would be to keep his head in like you are able to do in your set while pushing the bar in the backswing as the toes lift.

Alex Burden · 01-20-2016, 07:30 AM

Just by looking at him his form is broken so he has nothing left.

go from K2C and then T2B

https://www.youtube.com/watch?v=IJZpz5C1dAA (SFW)

He is a big fella like me so he needs to think about what he is doing... i weigh 220lbs so it is tough for us big guys.

Nicholas Wheeler · 01-28-2016, 07:34 AM

A follow-up - we are getting there!

Christopher Morris · 02-02-2016, 10:00 AM

Powerlifter? He looks strong, for sure.

My guess is that it's a mobility issue. Can he touch his toes when seated with straight legs?

Rather than work the toes-to-bar directly, work leg and posterior chain mobility a lot. I'd bet that his toes-to-bar will fix itself.

01-18-2016, 08:16 AM	#1
Nicholas Wheeler Member Profile: Join Date: Dec 2010 Location: Virginia Beach VA Posts: 604	Athlete is basically doing a front-lever (toes-to-bar), how to correct? YouTube Video (SFW) Guy that works out with me (first one in the video) has a crazy toes-to-bar and nothing I say to him fixes it. I've told him to straighten his legs, but he's determined to do damn near a front lever then tap the bar. Sometimes he even smashes his shins into the bar because he's so parallel with the ground. Thoughts? Coaching tips? Cues? In the linked video are 7 of his reps near the start of the Open 14.4 workout, and then 5 of my reps completely cold, just walked into the gym to add a clip. He's a shorter athlete with a powerlifting background, if that makes any difference.
	__________________ Retro Intensity - VA Beach Garage Gym (CURRENTLY FREE!) My gyms Awesome shirts! (WFS)

01-20-2016, 12:36 AM	#2
Blair Robert Lowe Member Profile: Join Date: Aug 2005 Location: Sacramento CA Posts: 7,948	Re: Athlete is basically doing a front-lever (toes-to-bar), how to correct? Well, it's FL-ish as it's froggy and tucked. I would test to see what his strict HangingLegLift looks like. He's stocky with some big ole legs so I'm thinking his hip flexors are pretty weak when it comes to doing them like a Gymnast's HLL (Head in, open shoulders). To compensate for ****ty pike (hamstring) flexibility and hip flexors, he just muscles it with his shoulders. So test a Hanging L with relaxed, open shoulders with head in. A low level gymnast would be expected to be able to hang in a V-shape (requires hip flexor strength and pike compression). More basic would be how his floor L looks like, his sitting pike, basket position (pike/yoga plow on back on floor). Another cue would be to keep his head in like you are able to do in your set while pushing the bar in the backswing as the toes lift.
	__________________ https://www.facebook.com/strength.sessions/

01-20-2016, 07:30 AM	#3
Alex Burden Member Profile: Join Date: Jan 2014 Location: Stockholm Sweden Posts: 1,788	Re: Athlete is basically doing a front-lever (toes-to-bar), how to correct? Just by looking at him his form is broken so he has nothing left. go from K2C and then T2B https://www.youtube.com/watch?v=IJZpz5C1dAA (SFW) He is a big fella like me so he needs to think about what he is doing... i weigh 220lbs so it is tough for us big guys.
	__________________ Better than today, stronger than tomorrow.

01-28-2016, 07:34 AM	#4
Nicholas Wheeler Member Profile: Join Date: Dec 2010 Location: Virginia Beach VA Posts: 604	Re: Athlete is basically doing a front-lever (toes-to-bar), how to correct? A follow-up - we are getting there!
	__________________ Retro Intensity - VA Beach Garage Gym (CURRENTLY FREE!) My gyms Awesome shirts! (WFS)

02-02-2016, 10:00 AM	#5
Christopher Morris Member Profile: Join Date: Jan 2013 Location: Highlands Ranch CO Posts: 1,301	Re: Athlete is basically doing a front-lever (toes-to-bar), how to correct? Powerlifter? He looks strong, for sure. My guess is that it's a mobility issue. Can he touch his toes when seated with straight legs? Rather than work the toes-to-bar directly, work leg and posterior chain mobility a lot. I'd bet that his toes-to-bar will fix itself.
	__________________ Chris http://www.drchristophermorris.com/ wfs

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