Gym Exercise Guide, and Form Discussion/Feedback

liamfolz · 18 Apr 2013 at 00:35

Was that Deadlift video bad form? I thought it looked ok! lol ive only just started doing them myself and i think thats kinda like myself

TheCenturion · 22 Apr 2013 at 23:13

Set a pb with the squat. 35 kg. Woo! Though form wasn't perfect. Not sure how far from perfect it was though.

Also did some presses. Are these looking okay?

Didn't do deadlifts like the stronglifts program suggests. Did 3 sets of chins to failure instead.

icecold · 22 Apr 2013 at 23:21

Squats: still improving. Your back is better, but still moving too much. Abs on knees out more.

OHP: Don't nod your head under the bar, move your shoulders through slightly. Also, keep your abs on and ribcage down.

Your next piece of the puzzle to work on: thoracic extension. Get some.

TheCenturion · 22 Apr 2013 at 23:25

Thoracic extension on the foam roaller right?

icecold · 22 Apr 2013 at 23:30

On many things. The key aspect is to not let your lumbar move at all.

Search for any Cressey thoracic spine stuff

TheCenturion · 22 Apr 2013 at 23:32

Cheers buddy

I quite like Eric Cressey's stuff.

Delvis · 23 Apr 2013 at 06:59

That's because he's amezzinnn

LiE · 23 Apr 2013 at 18:16

Gave high bar a whirl tonight. They felt good, but noticed my hips rotating at the bottom. I'd appreciate some feedback. If they aren't too snapped up I may do them on my leg day after low bar. My hamstrings/glutes certainly need some more loving which will probably go a long way to help that bottom position.

look at dem knees! look at them!

p.s. wife was along hence the music
p.p.s my traps aren't happy with me now

Syla5 · 23 Apr 2013 at 18:26

Tight ankles, and could probably benefit from a slightly narrower stance and getting those knees way out. Your butt needs to be right I between your legs.

http://www.mobilitywod.com/2011/09/episode-313-improving-ankle-range-super-friend-addition.html

I do this during my warm up sets of the first exercise I am doing each session, and it has helped massively with my front/high/goblet squats. Throw in some hip flossing as well and gains...

LiE · 23 Apr 2013 at 18:30

Yea ankles are definitely something that needs work, knees can't come forward enough.

Syla5 · 23 Apr 2013 at 18:34

You want outward movement not forwards as such, open up your lateral range

also ninja edit with mwod link above

LiE · 23 Apr 2013 at 18:36

By lifting my heels off the floor a bit I can get into a better position so it's definitely a case of ankles limited forward knee travel.

Syla5 · 23 Apr 2013 at 18:43

Oh I don't disagree, freeing up your ankles will bring extra forward range which is no bad thing. You do want to be able to get your knees out more as well though, and that also starts at the ankles

LiE · 23 Apr 2013 at 18:47

All good things to work on, thanks

Syla5 · 23 Apr 2013 at 18:52

Here's another good one, and I think one you used to do as well

http://www.mobilitywod.com/2012/02/tight-ankles-bad-squatting.html

If only we were all millionaires, we would be supple as **** with all the stretching time we would have haha

icecold · 23 Apr 2013 at 19:26

More ankle range
More knees out
More upright torso

Break more deliberately at the knee and stay as upright as possible. For these light sets, sit at the bottom and accentuate a good position.

LiE · 23 Apr 2013 at 19:43

Cheers. After watching a few videos I can see I'm a little way off the proper high bar bottom position. I'll smash them ankles up over the next few weeks and report back.

I think if my knees can go forward some more then I can stay more upright.

Somnambulist · 23 Apr 2013 at 20:56

Do some front squats as well, pretty much impossible to do unless your torso is upright/knees out/sat in between.

icecold · 23 Apr 2013 at 21:03

LiE said:
Cheers. After watching a few videos I can see I'm a little way off the proper high bar bottom position. I'll smash them ankles up over the next few weeks and report back.

I think if my knees can go forward some more then I can stay more upright.

Exactly right.

Syla5 · 23 Apr 2013 at 21:05

IMO if you want to do something to help improve your mobility and can only make room for one then front squats > high bar. If your just looking for something a little different then high bar will get you moving through a greater rom then low bar, and will hit things differently. I have really started to enjoy fronties especially once getting the grip right.

Any feedback on my BOR's from the previous page anyone?

***Gym Exercise Guide, and Form Discussion/Feedback***

Gym Exercise Guide, and Form Discussion/Feedback