Crucifix

[Ribeiro92]

My friend was doing crucifixes in the wieght room...not like the ones you normally read about, but you start in a sit-up position and you take a bench bar and put it on your shoulders and wrap your arms around it....you then do a sit-up. Are these a good workout.

[powerplant42]

That's better than using weight plates on your chest... you could even add weight to the bar if you wanted, I guess. Hey, I pm'd you back about the workout schedules I've got.

[Ribeiro92]

Thanks man.

[Ribeiro92]

Hey powerplant I had another question, not enough to make a new thread about it, but if you want to vault above your hand-grip, is it all abdominal? Recently, I've been doing pikes and stuff in the weight room, should this do it?

[KYLE ELLIS]

It really has very little to do with ab strength, and more to do with 1- speed at takeoff and takeoff efficiency 2- the most important being on a stiff pole in relation to your weight 3- having an efficient top end. When you get a good pushoff you will discover that you aren't even really pushing off, more so getting launched off the top. Look at film of bubka and have the time his top arm will never extend in a push-off manner.

[powerplant42]

No. That is a passive phase, and NOT what should be aimed for. Ribeiro, the stronger your abdominals are, the easier it will be to have a strong swing and good inversion, but of course it isn't ALL abdominal strength... You've got to do everything else well too.

[KYLE ELLIS]

Going over the bar is a passive phase. Bubka could make bars on too small of poles and to big of poles because he wasn't concerned with turning and pushing off the pole. Usually when people focus in this their hips start going down as they push off. Watch this film, in it he makes bars on poles he blows out by letting go early (because the pole is already at vertical or past). And in some he makes bars on poles when they havent even reached vertical.

http://www.youtube.com/watch?v=-b8OKuHLR68

[powerplant42]

After take-off, while you are still in contact with the pole, you must attempt to put energy into it. Period. This includes fly-away.

[KYLE ELLIS]

After take-off, while you are still in contact with the pole, you must attempt to put energy into it. Period. This includes fly-away.

You are difficult and don't realize when to throw in the towl. If you are pushing off and feeling resistence then Your hips will start GOING DOWN! Good polevaulters in the fly away phase are not feeling a resistence and are being launched off the top they merely turn and let go to guide themselves over the bar. Did you not watch the video i posted?? My recomendation for you is to not try and tell everyone what they should do because you definately aren't qualified. I post responses only because I don't want people getting the wrong idea from ill-informed folk. I don't know if I feel qualified enough to tell people what to do on here, but I know the basics and I know many elite vaulters and shared detailed conversations with them about the vault. Compared to now; i was an idiot in highschool, and i thought i knew everything. That is why even now when i feel highly educated i hesitate to tell others what to do because in another 5 years i may look back and say "I had no idea what I was talking about". I doubt it though because that means my exercise and human phys classes and text books were bs. And that the most renowned strength coach is bs. I am guilty of making incorrect statements in the past. There is a problem with on this site with underqualified or people who thinking they know aot trying to tell everyone how to do it. I don't want to contribute to that.

[powerplant42]

Apparently you did not watch the video very closely! If you notice, almost every time that there is not a clear PUSH off of the pole, Bubka's over the bar sideways and all out of sync. Push-off is just that. A push, off. Right after the pull-turn, flowing into the fly-away. I'm not making these ideas up, PETROV IS, and Launder is backing it all up, as do hundreds of other excellent coaches. Have you read BTB2? Maybe revisit the chapters on inversion, then come back and reply to this post...

And I don't claim to know everything, far from it in fact. I at least KNOW that I have a lot to learn. But what I do know something about, I speak up about. This is something that I KNOW, not THINK or BELIEVE. I agree that push-off is not a huge lethargic motion using great amounts of concentration, even perhaps much strength, but it is THERE on ALL GOOD JUMPS DONE BY BUBKA. No, it should not be a FORCED motion, but it SHOULD be a FORCEFUL motion. But it is not all that important to practice, as it is not nearly as important as the approach, plant, etc.

Please COMPLETELY consider what I have mentioned here.