Centurion's 2014

TheCenturion said:
No idea, I do this quite regularly:

http://www.youtube.com/watch?v=DoXIIVywwic

And the one thing that I've noticed is that my hip function improves for the next few hours, but the next time I do this mobilisation, my ROM is back to where it was before.
Click to expand...

Sounds like you're getting the test/re-test result. Static stretching of joint capsules, supporting musculature is horridly painful to achieve full time ROM improvements, and needs to be done regularly to improve long-term.

For example, to improve my adductor situation, I static stretch 2/3 times a week and then dynamic stretch 3-5 times a week to make sure the ROM is still there prior to warm-up.

I'm not scared to static stretching before a workout, either, and if I know I have better ROM than my body claims is available, I will get it through static stretching if needs be. Does this detract from my workouts? Possibly. Do I notice? No, because I'm not in the top 0.001% of athletes for whom marginal gains/losses of stability recently associated with static stretching would be noticeable.

It's very easy to get lost in internet hyperbole (I do it relatively frequently) about a specific thing that will help another thing, when in actual fact the basics of training/working out are consistent for everybody and never really change. Me doing muscle snatches, or paused hang snatches, or scarecrow cleans, or trying for an even-more-upright torso on back squats is all great, but do nothing for the fact that:

- I'm still not that strong;
- My fundamental Olympic lifting technique is only "ok;"

The point being that whilst each individual has specific training requirements and enhancements that can be identified through analysis of their anatomy, coordination, etc., almost all of them need fundamentals like strength, good pattern, mobility.

So whilst static stretching might impact upon certain movements, and compromise something somewhere for somebody, I'd rather you get your mobility sorted and squat to parallel (in the current instance) and then awesome depth without pain, rather than trying to squat to a perceived level and making yourself miserable. :)

In short: stretch. Lots. :D
 
TheCenturion said:
Which static stretches could improve external rotation? It would be muscles like obturator externus/internus, gemelli, piriformis, right?
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The one you linked is good. The other is KStar's Hip Opener.

Also, you might want to have a look at his 'snatch prep' videos, too: whilst you aren't going to be snatching, the movement requires an enormous amount of hip and ankle mobility. Which is obvious a nice thing to have whilst squatting. :)

Part of me is genuinely curious as to how tight your rotators are... ;) :o :D :cool:

This one is good... http://youtu.be/JBHzXF-mVjY (hip opener);
This one is good... http://youtu.be/xd7kgfIxwIU (snatch prep);
This one is good... http://youtu.be/HgEgIGE2ZI8 (more snatch prep).

I'm linking these not to prescribe them to you, but to suggest ways of improving your hip mobility. As Eric Cressey has recently posted on Facebook (and I'm paraphrasing badly): it's a good thing to be attached to training effects, but not to training methods.

So... try out the stuff in those links. See what works for you, and keep at it. Revisit your mechanics periodically to see what is working (much like a training block) and see what weak points exist (or have been created), using the next block/period to address them.


"
 
Interesting, I already do most of the stuff in those links!

I've been doing that hip opener for over a year now, I sometimes do it with a a banded distraction, either laterally or posteriorly. For the first few months it worked wonders for me, but I'm honestly not sure how much of a difference it makes anymore.

I tried the snatch prep against a wall, I got cramp in the soles of my feet so maybe I need to roll them on a lacrosse ball. Also I didn't feel much in my adductors there.
 
Nice. :D

My guess is it's just that tight in so many areas that you're struggle to get any traction. The alternative is that your anatomy is so designed that flexibility is not an option.

I suspect the former is more likely the case based on the mobility fun you already have.

Get one of your mates to help with the stretching (i.e. for the snatch prep, get somebody else to lean on your knees/thighs to force your hips out.

EDIT: Just realised this might be misconstrued as criticism. It's not. I've recently had my bro staying over and I used him to help me get that much closer to doing the splits (still miles away) simply because I couldn't supply the requisite amount of force myself)... I get to a certain point but need additional input to go beyond it, if that makes sense?
 
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I have so many areas that I obviously need to work on right now. Which are the most important?

My main priority is to be able to front squat and progress it. My next priority is to be able to bench press properly for the first time, and my final priority is to back squat without stupid elbow angles. I feel that fixing the latter two will require similar mobilisations.

So, for the moment, I only want to focus on two or three areas max. I can spend maybe up to half an hour on mobility a day, but not 3 hours (which is what I'd need to tend to ALL my issues).

I'm thinking ankles, hip flexors, hip external rotation/abduction, and adductors? All of this for now should solve my front squats?

Then when I've fixed that (lawd knows how long it will take), I can start to focus on fixing my shoulder external rotation (I think this is what is preventing me from benching)
 
Well you'd still get chest activation, I had to avoid doing full ROM while my shoulder was in its worst state otherwise it just hurt.

I'd play around with dB's, try your elbows in different places (not flared though) Also, with your shoulder blades, pin them back, but try and pin them back flat and use your lats to make a flat shelf on the bench instead maybe?
 
Dumbells are more forgiving, in a sense, as they let your shoulders move a bit more than barbell pressing.

This is both good and bad, mind. :)

If I was to do three things as a warmup before each workout, they would be:

- barbell dislocations (or broom handle ones, depending on what is available);
- single leg groiners;
- Russian baby-makers;

This will cover most of what you need to worry about, leaving you time to do the other stuff as and when.
 
Are banded dislocations any good? No broom handles in my gym and a barbell would rip my shoulder capsule out!

23/07/2014

Front squats
20kg x 5
30kg x 5
40kg x 5 x 3
Absolutely disgusting.

DB Bench Press
7kg x 10
10kg x 8
Nope. Cannot generate any tension in my left pec at all, just gets shifted laterally to my anterior shoulder.

Deadlift
60kg x 5
80kg x 4
Nothing to see here, move along.

Conclusions: 1 step forward, 100 steps back. I have no plan, no goal, no pathway for fixing myself.

Phone ran out of storage half way through the set, so only have two reps of my front squat.



Deads:

 
Bands are a good way to do shoulder dislocations. I don't generally like them because they're a bit soft for my shoulders, but they do work.

Start with red to get your shoulders moving, then try and work your way up through blue to the green one.

How wide are your feet with your front squatting? It might be that we have to move them out so you can give your hips enough room to keep your torso more upright (and keep the weight over your midfoot/heel).

I'm fortunate/unfortunate enough to be able to squat right onto my heels because I have bizarre ankle mobility If you check out Dan Green's front squats, however, he assumes a stance that is wider than the English Channel. And still gets below parallel.
 
25/07/2014

Front squats
20kg x 10
30kg x 5
40kg x 5 x 5
I want to up the weight but want my form to be comfortable too. Oh the dilemma.

BORs
20kg x 5
30kg x 6 x 5
I think I felt some lat activation. But I don't know what lat activation feels like so it could have been anything. Also last rep of last set, I felt what I normally feel, a general sense of 'not being able to do anymore reps' without feeling particularly fatigued in any muscle.

Deadlift
60kg x 5 x 2
70kg x 2
80kg x 2
85kg x 5
80kg x 4 x 2
Moar volume! I felt some hamstring activation. As mrsexything suggested, I sat back more but I realised that when I did this, I had to also tighten up my hip hinge.

After my penultimate set, I felt some spasm in one of my lumbar muscles. Took this as a sign that I need to do another set.

Conclusions: Back is fatigued now, but it's all part of the fun. I also tried hanging from a pull up bar, and definitely felt a bigger lat stretch than when I normally try this.
 
This looks better. :)

Regarding lat activation, for me I never actually feel them. I only know when they stop working because they go numb and I can't row/chin/whatever any more. But if you're getting some, it's all good.

As to weight progression, start making your life miserable by pausing the lifts at the bottom (for squats) and just off the floor for deads as this will show up any problems with hinges/etc.

It is arguably more important for squats as you can use the pause (or pile of plates) to slowly get your body sinking lower without compromising your form. So keep the weight constant but squat to the pile of plates or whatever and hold it for a 3 count. Once you are happy, take a plate away so you squat slightly lower whilst maintaining your form and balance. Pause again for a 3 count (or ten if you think you're hard enough) to make sure you feel your muscles working so you know what it feels like to assume the 'correct' position.

I think I need a Black Swan gif somewhere at this point...
 
I didn't use a box/plates this time, I decided to just go by feel and what I could see in the mirror. The results were interesting. It looks like there might be bum wink still, but it doesn't seem to result in a rounded back, if that makes sense?
 
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