Prone jackknife--Is there something else I can do instead?
Hi!
I read the New Rules this week and I'm getting what I need together in order to start this program. I have never lifted weights before.
I am, however, considerably overweight and I just cannot see myself doing the prone jack knife of Workout A, Stage 1. The picture of the move, frankly, scares me to death. I can see myself rolling right off that ball and falling onto the floor. And I'm worried about putting that much preassure on my knees as well.
Is there something else I can do until I build up the necessary strength and stability?
ps: I'm scared to death to do this workout at ALL. But this is the first program that I've ever read about which makes sense to me--well, this and crossfit. It also appeals to my desire to be strong. Really strong. I'd like that.
Oh--and if you have any advice for me, I'll be glad to hear it!
TIA.
You can alter it - let a little air out of the ball, put your hands/arms up on a bench rather than doing it from the floor, you can substitute something like leg raises or reverse crunches - or you could put on your crash helmet and give it a go
Right. Crash helmet. I'll add that to the list of supplies to pick up!
Seriously, thanks for the ideas. I'll try using a step or something AND letting a little air out of the ball. I plan on taking my time with this. I'm not in any rush.
For myself, when I first tried this exercise I feel forward twice. I did take my time and kept trying. I was also about 50 pounds overweight then. I gained much satisfaction by accomplishing this task. You can do it! Bravo for making a step towards better health! The reverse crunch I belive works your hip flexors too. But when I was more overweight I found those uncomfortable and kinda useless because I couldn't be sure I was getting it right. This jack knife feels good for your arms too and the balance aspect will strengthen your core more internally. I like the plank exercise. You'll see that soon. Again, be positve!
You can absolutely do a jackknife. Maybe not the first time or the second time, but you'll get it. Don't give up before you've even started! The suggestions above are good ones and remember that every single one of us had to do a jackknife for the first time.
You'll probably fall off the ball a few times, but if you're at the gym, throw a few mats down to cushion yourself. Mostly likely you'll fall off sideways, NOT on your head, if that's any consolation! Also, don't worry if you can't pike up yet. Just get in the correct position and work from there. You're probably stronger than you think.
when i started New Rules on June 1st, I was ~225 at ~38% body fat. The workout was tough and I had a little trouble with the jackknives at first. I finally tried it with the ball starting higher up my legs - like at my thighs and as I progressed, I started with the ball lower and lower until it was at my shins. The way I figured out to get on the ball was to roll onto it and keep walking with my hands until I got the ball positioned where I wanted it. You can do it!
P.S. Everyone falls off the ball the first time, so don't worry about it.
P.P.S. You'll get mad DOMS after the first workout, but your body quickly adjusts.
Thank you everyone! I am very anxious to get started but I just realised it may not be for a few days yet. Canadian Thanksgiving is this weekend. Oh well, lots of fuel for Monday.
You can alter it - let a little air out of the ball, put your hands/arms up on a bench rather than doing it from the floor, you can substitute something like leg raises or reverse crunches - or you could put on your crash helmet and give it a go
I found taking a little air out of the ball made them easier. Okay, it just meant I fell off every couple of reps to start instead of every rep. However, eventually I did get the hang of them.
I am not overweight at all, and I just did my first two sets of these. I fell off the ball 3 times. It takes quite a bit of balance, which is not my strong point.
Yesterday was Day 1 Stage 1 for me and for the life of me I could not do the Prone Jackknife. I tried, honestly, I did but for some reason I was having a hard time with it. Maybe cuz of being short (5'1"), I don't know. I was hoping for an alternate exercise as well for this.
just keep trying. remember that the closer the ball is to your hips at the beginning of the movement, the less balance and core strength you'll need. start with the ball close to your hips (top of your thighs) and work towards getting strong enough to have the ball start at your shins.
If it is a size issue, you can try a smaller ball. If there is none available, you can try raising the floor: that is, put your hands on something like a riser from an aerobics step or books or something.
I just wanted to post an update on my jackknife. I tried doing jackknife with a smaller ball (45 cm) and I was able to do it (I'm 5'1" ). The 55 cm ball was too high for me for this exercise. Of course, I do need assistance with making sure I don't roll off the ball (which I do at the moment and it's quite hilarious ). I don't have enough strength right now to hold my body like that with the ball. I'm hoping as weeks go by I'll be able to do this exercise without assistance. Thank you for all the wonderful suggestions .
lolol after reading this.. I made sure to try this exercise at my home, before going to the gym.. I'm sure of making an idiot of myself at the gym today.. do i care? YES but whatever...
Update on jackknife:
Yesterday, I did set 1 with 45 cm ball and set 2 with 55 cm ball. Woohoo!! Next, I'll try it with just my shins on the ball. At the moment, I'm doing them with my knees slightly on the ball. Unfortunately, I'm still rolling off the ball *sigh*. Need side to side stability.
Prone jackknife--Is there something else I can do instead?
I'm glad you came here - it's a great resource.
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