Can't Do C16: 1/2 Straddle L Single Extension

[Botond Orban]

Hi I can't do the C16: 1/2 Straddle L Single Extension.

I just don't have enough power to keep my leg straight horizontal and above my elbow.

However I could do these progressions easily and they were perfect: (well easily but my muscles burned at the end... isometrically contracted legs...)

• C13:L-sit Scissors
• C14:L-Sit
• C15-1/2 Straddle L
   

Here are a few videos about the move:
https://www.icloud.com/photos/#04dUCIke0pQZln6SgU0eZjjhg
https://www.icloud.com/photos/#05cHN843l2uMsTq7PCL8FwJfw

A similar move:
https://www.icloud.com/photos/#042Qx2E7ZXrzpKMXBrIL3uOIg

Any advise how to proceed forward to eliminate the bottleneck?

[Alessandro Mainente]

22 hours ago, Botond Orban said:

Hi I can't do the C16: 1/2 Straddle L Single Extension.

I just don't have enough power to keep my leg straight horizontal and above my elbow.

However I could do these progressions easily and they were perfect: (well easily but my muscles burned at the end... isometrically contracted legs...)

• C13:L-sit Scissors
• C14:L-Sit
• C15-1/2 Straddle L
   

Here are a few videos about the move:
https://www.icloud.com/photos/#04dUCIke0pQZln6SgU0eZjjhg
https://www.icloud.com/photos/#05cHN843l2uMsTq7PCL8FwJfw

A similar move:
https://www.icloud.com/photos/#042Qx2E7ZXrzpKMXBrIL3uOIg

Any advise how to proceed forward to eliminate the bottleneck?

Hey Botond, how is your level on pancake? the less proficient you are in pancake the more strength you need to keep the knee at the same level while extending it.

[Botond Orban]

3 hours ago, Alessandro Mainente said:

Hey Botond, how is your level on pancake? the less proficient you are in pancake the more strength you need to keep the knee at the same level while extending it.

Yes, week...

I am going to send You both the warm and the cold pancake versions:
 

Here is my Cold pancake:
https://www.icloud.com/photos/#0c3VNcp01_N6IFr1oj1sPfksg

Here is my warm pancake:
https://www.icloud.com/photos/#084z-c1JtSQX261b9aj7QTZxA

I think it is a weakness of mine...

[Alessandro Mainente]

5 hours ago, Botond Orban said:

Yes, week...

I am going to send You both the warm and the cold pancake versions:
 

Here is my Cold pancake:
https://www.icloud.com/photos/#0c3VNcp01_N6IFr1oj1sPfksg

Here is my warm pancake:
https://www.icloud.com/photos/#084z-c1JtSQX261b9aj7QTZxA

I think it is a weakness of mine...

yes, i can guuarantee you that when your cold pancake will be like your warmup pancake then progress will be faster!

[David Hurwitz]

As a followup question to this, would One Hand Center Straddle Ls be a good exercise to insert here? It was in the BTGB book but not in the Foundation course. I thought it was a really good intermediate step to help build leg extension strength. Do you know why Coach Sommer didn't include it?

[Alessandro Mainente]

16 hours ago, David Hurwitz said:

As a followup question to this, would One Hand Center Straddle Ls be a good exercise to insert here? It was in the BTGB book but not in the Foundation course. I thought it was a really good intermediate step to help build leg extension strength. Do you know why Coach Sommer didn't include it?

I do not know why is not in the course but it is not necessary to develop the straddle L with both arms inside.

[David Hurwitz]

Thanks, Alex. Do you suggest working up to 5x10 sec or 5x30 sec of One Hand Center?

[Alessandro Mainente]

16 hours ago, David Hurwitz said:

Thanks, Alex. Do you suggest working up to 5x10 sec or 5x30 sec of One Hand Center?

Considering the restructured fundations on the GB curriculum the One hand centered version is no longer necessary. if you want to choose it as personal goal 30'' is a goal result.

[David Hurwitz]

I thought it would be a good way to develop hip and leg extension strength in between the progressions of Bent Leg Straddle L and Single Leg Extensions since I feel like I need some intermediate steps too.