4 CBD Intermediate vs. Advanced

[abelian]

Hi Guys,

With 4CDB, I can achieve:

Intermediate: full extension, leg at 45 degree to hip. Anything beyond that hamstrings become tense.

Advanced: with my hand holding my foot I can't straighten the leg, but I can hold the position with my leg bent.

Should I stick to Intermediate CDB, shuttle back and forth, or what? I'm on Advanced/Master for all the other exercises.

Thanks!

[Coach Jones]

So you're saying that the hamstrings are tensing up and not allowing you to extend the leg? It doesn't bother you in the other exercises of the advanced/master levels? It sems odd that a hamstring tightness issue would present in only one plane.

I would say, take a little bit of time and dial everything down to intermediate - everything. Perform each exercise as perfectly as possible. You don't want the feeling of "I did it" but a more relaxed "I'm doing it" feeling. Straightening out that leg while maintaining balance isn't an easy task to accomplish - it's even harder to do - but that't the point. Shoot for holding each position, aim to get into the end position by slowly and with control moving your body into the position.

If you can do all of that well, then move up to the advanced. If there's something else going on that is causing your hamstring issue to show up in only the one plane - we may need to ratchet back several levels in complexity to address that before moving back up again.

[abelian]

Everything meaning all the exercises from head to toe?


So you're saying that the hamstrings are tensing up and not allowing you to extend the leg? It doesn't bother you in the other exercises of the advanced/master levels? It sems odd that a hamstring tightness issue would present in only one plane.

It doesn't affect my upper body work. It only starts to kick in slightly during the spine and leg movements.

I'm not too sure what you mean by 'only one plane'...

[Coach Jones]

I think maybe I'm misunderstanding you. Are you talking about the 4 corner balance drill or something else!

[abelian]

I'm talking about the 4CBD. The hamstring tightness only affects performing the 4CDB well. I have no problem with the other exercises, save for a bit of tension when I bend over to do the spinal exercise and when I have to extend my leg during leg exercise.

So when you mean 'everything', do you just mean the 4CBD movements, or EVERYTHING from the neck movements all the way down?

[s a fossett]

I got the feeling that Coach Jones meant "everything" as in really everything. This should help you identify the course of your hamstring tightness and possibly help to release it some.

[Coach Jones]

Actually, I was talking about specifically the 4CBD (though everything wouldn't be a bad idea either).

If you're experiencing hamstring tightness, then the solution is to look at what's causing it. Do you have any previous injuries that might be contributing? Is it just a lack of flexibility that you've always had (in other words - have never worked on)?

Once you figure that out, and there's no medical condition going on, then it's about training...

...training and pacience.

Work the 4CBD at the level you can and dial down the sophistiation so as to better focus on your problem area(s). Lean against the wall, or use a band, or something else akin to that. Something that will enable you to forgo the balancing aspect for the moment and focus on the range of motion and flexibility issues.

Remember there's no magic. It's going to take time and pacience to resolve the issue. The key is to stick with it, consistently and never quit. Take some sort of measurement so that you can see your progress and keep you motivated.

It's the whole "taking one step backwards in order to take two steps forward.". YOu want to do the full 4CBD, but it may just be that for right now you need to take a step back to prepare your body for the task.

Let me know how it goes.

[abelian]

Hey,

Just like to report something.

I decided to work on lower back/hamstring mobility by doing spinal rocks, focusing on achieving plow position with legs fully extended and touching the ground behind the head.

It's working better than I expected. I think it's because I actually like doing the spinal rock and holding the position, compared to other methods I've tried.

Will let you know if this eventually transfers over to the 4CDB.