You can use a 4 inches pipe (foam roller type), to start getting some of arch and the increase it to 6 inches (after sometime). Not sure how is your set up but try to start getting like 6 inches pass the bar. Get your feet tight first and then push your head back down w/o moving your feet from last position. Made sure that your groove is not 100% straight up but more like in an angle toward your eyes.
*The 6 inches is not a science. Is more like my own distance. We are not too tall...Distance and space will change with time depending on flexibility...
555/400/515 (190)198 WT class (40-44)
540/385/515 (previous meet)
Only those who risk going too far can possibly find out how far they can go!!!
Last edited by 1morerep; 10-03-2013 at 02:56 PM.