Gym Exercise Guide, and Form Discussion/Feedback

Delvis · 11 May 2012 at 09:59

sigma said:
Delvis why do you give advice with such authority if you're not so sure?

I give advice on what I believe to be true.

If it is wrong or incorrect, I would rather someone points it out so I know for the future.

Djdom56 · 11 May 2012 at 10:00

Looking so much better there Deception, just one point really, you need to make sure you are driving your thighs into the bar at the top of each rep. I don't know if this will help you but it helped a friend of mine to tell him to tense his glutes and his quads as hard as he could.

Delvis said:
try not to let the bar roll around before the lift - on the 100KG attempt you roll it back towards your legs then lift instantly

That's what I do

. It's not the end of the world as long as you don't compensate position to move the bar, and that way you don't have to fanny around trying to work out how far away your shins are before you set up, you just get them on the bar when you are down there

. I'll say it again though this is only acceptable as long as there is no change in form because of it.

Delvis · 11 May 2012 at 10:02

Djdom56 said:
Looking so much better there Deception, just one point really, you need to make sure you are driving your thighs into the bar at the top of each rep. I don't know if this will help you but it helped a friend of mine to tell him to tense his glutes and his quads as hard as he could.

That's what I do . It's not the end of the world as long as you don't compensate position to move the bar, and that way you don't have to fanny around trying to work out how far away your shins are before you set up, you just get them on the bar when you are down there . I'll say it again though this is only acceptable as long as there is no change in form because of it.

Hump that bar!

Figured it wasn't a major issue. I just prefer the less faffing around before you lift approach

Then in some comps you see people walk up and throw it up in the air in less than 2 seconds including setup time

MoNkeE · 11 May 2012 at 10:17

I'm a bar roller too, easiest way to bring the bar to your shins imo!

Deception, you spend too much time on the negative, I'd personally just slam that bar in to the ground. But then again, training in your own home I can appreciate if you'd rather not!

Deception · 11 May 2012 at 10:19

MoNkeE said:
I'm a bar roller too, easiest way to bring the bar to your shins imo!

Deception, you spend too much time on the negative, I'd personally just slam that bar in to the ground. But then again, training in your own home I can appreciate if you'd rather not!

Yea, my own home and 2nd floor.. I'd probably end up on the ground floor if I did that

Deception · 11 May 2012 at 10:21

Djdom56 said:
Looking so much better there Deception, just one point really, you need to make sure you are driving your thighs into the bar at the top of each rep. I don't know if this will help you but it helped a friend of mine to tell him to tense his glutes and his quads as hard as he could.

That's what I do . It's not the end of the world as long as you don't compensate position to move the bar, and that way you don't have to fanny around trying to work out how far away your shins are before you set up, you just get them on the bar when you are down there . I'll say it again though this is only acceptable as long as there is no change in form because of it.

Thanks Dom

I will give that a go next time. When rolling the bar back, it just seems to help my form better and stop my hips rising instantly than what I did previously.

GarethSouthgate · 11 May 2012 at 10:52

Delvis said:
I give advice on what I believe to be true.

If it is wrong or incorrect, I would rather someone points it out so I know for the future.

But there is potential for any incorrect advice to be taken on board before someone else corrects it. This is bad, especially if it leads to an injury or something. :\

It's not as if there is a lack of people on here with the expertise.

Delvis · 11 May 2012 at 10:55

sigma said:
But there is potential for any incorrect advice to be taken on board before someone else corrects it. This is bad, especially if it leads to an injury or something. :\

Edited in: It's not as if there is a lack of people on here with the expertise.

I'm guessing theres no issues in doing that, as people have their different setups afterall so hopefully someone more experienced can correct me

Chin-up mate

You can say that for anything. People on here used to advocate upright rows once upon a time....Now look, everyone avoids them like the plague

GarethSouthgate · 11 May 2012 at 11:00

It's like a learner driver giving advice to others when there are advanced drivers around.

Perhaps you just need to reword the way you say things? I don't know how you can be so relaxed about potentially giving out bad advice.

Delvis · 11 May 2012 at 11:02

sigma said:
It's like a learner driver giving advice to others when there are advanced drivers around.

Perhaps you just need to reword the way you say things? I don't know how you can be so relaxed about potentially giving out bad advice.

I said keep your shoulders back? How is that back advice?

The rolling of the bar is a personal way to setup, I even said that.

Syla5 · 11 May 2012 at 11:08

Syla5 said:
Deadlift form progress

Start of feb 115kg

Today

The head issue was a lack of thinking, still to focused on getting everything else right.

Probably a better place to post this now we have the awesome thread of form

key areas i am looking to improve: the negative, keeping one movement ie not moving my butt before my hips etc.
Arears i know i need to improve on but prioitising lower at the minute: Head position, Locking Shoulders back.

Thoughts and comments please

GarethSouthgate · 11 May 2012 at 11:22

Delvis said:
I said keep your shoulders back? How is that back advice?

The rolling of the bar is a personal way to setup, I even said that.

I meant in general, not specifically to this instance (I'm not the first to mention it either).

Anyway, I'll leave it at that.

Delvis · 11 May 2012 at 11:24

Your whole back positioning is miles better

It's a lot tighter than in the first vid mate and it's not arching as much either.

The negative has got better (it's something I need to work on when I get back on deads) as you're not bringing it down over your knees so much

LiE · 11 May 2012 at 11:27

Your first rep you set up fine, the others you set up a little lower which is probably why your hips come up first.

icecold · 11 May 2012 at 13:22

Big improvements from everyone!

I think what you both need most now is practice. You both need a little more glute activation and drive, a little more stiffness in your torso, and tension on the bar before the reps.

Deception · 11 May 2012 at 13:50

icecold said:
Big improvements from everyone!

I think what you both need most now is practice. You both need a little more glute activation and drive, a little more stiffness in your torso, and tension on the bar before the reps.

Thanks Ice. Always good to know I'm heading in the right direction.
Well done too Syla, looks like we just need to hump the bars!

Syla5 · 11 May 2012 at 16:46

Deception said:
Thanks Ice. Always good to know I'm heading in the right direction.
Well done too Syla, looks like we just need to hump the bars!

Thanks ICE from me to

Yeah Deception, bar humping practice planned

Would speed reps help?

Djdom56 · 11 May 2012 at 23:52

Not a bad shout, but you should be able to get it without, so it doesn't matter all that much as I don't think Deception is going to failure/maximal loading.

icecold · 11 May 2012 at 23:54

Speed reps is something you should save for a little further down the road. Speeding things up too much will make it harder to make corrections.

LiE · 11 May 2012 at 23:55

I've been thinking about power cleans to increase deadlifts off the floor explosiveness.

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