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Need help with Form: Oil Wells & Pull the Weeds

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  • Need help with Form: Oil Wells & Pull the Weeds

    Originally posted by Fe LTL 04-21-2012, 05:38 PM

    I taped myself and realized my form while doing Oil Wells and Pull the Weeds. Any pointers?

  • #2
    04-22-2012, 12:35 AM

    Oil Wells

    Trainer Kiona

    First before I talk about the move itself, I am going to give a bit of an explanation on what I feel are the important facets OF this move. I have always taught that this move really has FOUR distinct parts to it that serve four different functions with in it. The first piece is the dive between the legs portion, this part is designed to stretch the spine and allow the vertebrae to stretch and fall back into proper alignment through a very small, very simple use of upper body traction. The second piece, like in the LadyBug workout is to tighten the lats along the entire spine in order to increase muscle activation and therefore fat burning. The last piece is to do the shoulder roll which resets the lats, moves the lymph to increase elimination of fat and release tension building up in the neck and back from tightening the lats. So the move CAN and frequently when I teach it IS done as more like three distinct movements....the Reach...the Flat Back Stop/Tighten....and the Shoulder Roll. Now this is very effective and a great way to do the move that served me and my students very well for many years. However, the retreat where I lost 18.5-INChES in those 3 days, I learned a NEW way to do the move. It was to do the shoulder roll AS you are swinging back UP into the flat back position and tightening the lats at the same time. WOW!!!!!! What an amazing difference I felt doing it that way! So now comes the challenge, how to TRANSLATE that to the students.

    When looking to do this move, what you want to remember to do is lift your ribs as you are doing the move itself. Very much like you would do while standing in typical T-Tapp stance. However when the torso is already in motion it is very difficult to visualize lifting the ribs to the ceiling which is what the term seems to imply. While standing one thing I do to talk about this is to put one hand on the solar plexus at the bottom of the rib cage and the other on the lower belly below the belly button, then have students INCREASE the distance between these two hands so that their ribs lift straight up to the ceiling they are not just arching their back to expand the room in the front. This has worked very well, and can also be done while over to a flat back to help feel the distance increase and the activation of the lats much more deeply while holding the torso level. The way I explain it is that you should feel like you are EXPANDING your ribs toward the front of the room while you are at the flat back. While you are in motion you can still visualize or feel like you are expanding your ribs forward. This allows you to engage the lats much more quickly as you return to a flat back AND do the shoulder roll at the same time without confusing the brain trying to keep track of a gazillion muscles! Visualizations like expanding the ribs are great for getting the body to do what you want it to do without needing to know every muscle.

    The great thing about expanding the ribs as you do Oil Wells is that it will burn off bra pudge even FASTER. Plus the extra lat engagement will ultimately lean all of you out faster as the body burns more sugar and then even more fat faster. So release and relax the head as you dive through on the Oil Wells to get good neck traction, then EXPAND the ribs to SHRINK all of you!

    Trainer Kiona again

    Notes from Safety Harbor on Oil Wells and What I've Learned SINCE!

    It seems like this would be an ODD move to start with from my notes from the retreat a month ago, however, I have sprinkled things in as I have gone along on lots of moves. But the real reason I am starting here is because I think I have learned the most about this move not just at the retreat itself but since coming home and working with students on it to get BIG results. My notes from the retreat are actually relatively short. The biggest change that Teresa added for this move during execution was to wrap the thumbs together and pull back slightly on them, while pressing the index fingers together. This tip is really awesome because you do feel additional muscle activation with less inflammation from the spine to the finger tips during the entire more. The other note that I have is during the spinal roll up that you keep the thumbs pulling and fingers pressing until you reach about the belly button, then flip the fingers over each other, pressing the fingers into each other, but keep the pull at the thumbs. During the arm pumps over the head keep the pull of the thumbs away keeping the hands close to the head, do 4 pumps over the head hand over hand, then keeping the tension in the thumbs, reverse the hand over hand position of the remaining fingers and repeat 4 more pumps. This will keep muscles balanced.

    Now additional things I did not actually write down on this move include that we did the Reach-Pull version of the move (with no shoulder roll) for the first set during EACH workout at the retreat. This is similar to the way it is done in LadyBug Workout, but has not been included in general workouts previously. I LOVE this because my students have experienced a similar structure for a while including the first 4 reps of the first set to include ONLY the lat pull but not the shoulder roll. This allows us to find our lats and increase mind to muscle control for these VERY important muscles. The second set of each at the retreat included the shoulder rolls. Since I began teaching the lat pull technique I have also taught the move as two separate pieces, the lat pull to set the correct height of the move, THEN the shoulder roll to relive muscle tension and move lymph. During one of the last workouts of the retreat, Teresa said something that caused me to do the move as one continuous motion instead of broken up and I experienced a HUGE personal break through! I could REALLY feel the extension of the lats stopping the torso's movement up. Thus creating our OWN resistance and strength training with T-Tapp! What I have been honing since my return is how to TRANSLATE this feeling to the students in class. It has really started to click, even for the newbies and less mind to muscle connected. Once you have completed the dive between the legs as you are bringing the torso back up to the flat back position, you should think to LIFT YOUR RIBS, obviously because you are only coming to a horizontal position this is very different than when you are standing. So what I think of is reaching my chest and collar bones FORWARD to the front of the room as the torso raises up as I begin to pull the shoulders toward the ears and roll them to the ceiling and around. The KEY I have seen with students is to think of really lifting the chest up and forward so when they stop at the top, the clavicle (collar bone) is pointing to the front of the room. With this visualization I have seen Rank Beginners landing at a PERFECT flat back on their first rep with a shoulder roll. The tendency is to come too high when doing the shoulder roll, or stopping in a slumped position.

    Hope this helps YOU get kick butt results with your shoulder rolls!

    Trainer Dantheman

    Isometric Contractions for this move are present in multiple areas. First the hands; I suggest since you are at this level that you Press them together on the first set and Pull them apart on the second set. This isometric contraction is held throughout the move!

    Back and Shoulders: As you reach through and relax the head hands are pointing downward. If you only had three more inches of reach you could touch the floor. As you come back forward engage your lats, use your lats and lower-back muscles to Slowly PULL yourself into a Fatback position with shoulder back and down and Butt to the ceiling. If you are really looking to maximize the move, From Flatback, it�s slowly PRESS your Chest down keeping Lats engaged and then REACH through and down, relaxed head and then start moving back to flat back. Re-engage those Lats lower-back muscles and PULL your self into Flatback.

    On Roll-up: Hands are still engaged in isometric contractions. Keep you lats engaged and you Tuck up. Hands are eight press out or pressing in but they are also reaching down and you have to Pull them up slowly to overhead position for overhead pumps.

    Feet: Press the BIG BALL JOINT and Lift the Big Toe. I know you know all about this! Ha! Ha! But do it and let the shins and outside of the calves connect to the Neuro-kinectic pathways. Your brain will let you know they are talking.

    Trainer Margit

    I refer to Oil Wells as Chicken Soup for the lower back because it fixes lower back pain. We have a sciatic nerve that runs from the base of one leg, threads through our hips and runs down to the base of the other leg.

    Think of it as a strand of sphagetti that's kinked in the middle. When you follow all the advice above and get into the correct Oil Wells stance, tighten fanny and push out those knees to unkink or stretch the sphagetti strand.

    If your feet are too far apart you won't be able to do this...make sure your stance is right and think to push knees outward as you reach through and again as you come back up.

    This should feel great for your lower back.



    • #3
      04-21-2012, 06:19 PM
      Oil Wells: Make sure you keep pushing your hands against each other to activate your arms and lats, keep your shoulders back, use your lats, VIP.

      Pull the Weeds: Keep your shoulder to hip straight and flat, really arch that butt up to the ceiling and pull those shoulders back.

      Here is a thread with form tips for Oil Wells too!



      04-22-2012, 02:31 PM
      If you are like me words are just word, you need to see the movement, get Total Superslow, the words are all in motion...
      Last edited by Forum Angel; 04-20-2016, 05:20 PM.