Centurion's 2014

Watching your vids you can see before you start both movements your lumbar is already in extension, you actively need to tilt your hips back and start with a much more neutral spine.

The only advise I would offer additional to mrthingyx would be to stop doing ab rollouts and focus on movements where it's easier to control your lumbar spine. Rollouts are quite an advanced movement to get right, and there's a lot of opportunity to get them wrong and they can very easily emphasis lumbar extension and so would be best to avoid give your natural stance to be in quite a lot of lumbar extension already.

Also front squats, get those elbows up more, when you put more weight on that bar is just going to roll off you at the bottom. However they do look good.
 
It is just what happens when you bum tuck with an extended spine. :)

A couple of guys do it on here, too...

Syla5 is right with elbows, but it's more to do with your grip: I think you are gripping the bar rather than resting the bar on your delts... It is a sort of valid alternative way to hold the bar, but best practice good habits, first. ;)

And the weight looks far too easy! :D HOWEVER you need to get your lumbar sorted otherwise you will tart hurting as the weights go up. There is no telling when it will start hurting (you may be able to gash squat whilst relatively stable, but this is a bad idea!) so best fix it before I get too carried away with your progress. :cool:
 
TheCenturion said:
There's no way for me to neutralise my spine before going down without squeezing my glutes. But then I'd just have to unsqueeze them to do the rep anyway...
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This I do not believe, you should easily be able to tilt your pelvis then brace. I will post a vid soon.
 

What you see is I start in big lumbar extension and I am focusing on tilting my hips to a mor neutral position. A good way to describe it is to imagine your hips are a bucket, in extension your tipping water out of the front. Your aim is to stop that from happening, engaging glutes it part of this but only right near the end when you already have your hips close to level.

I hope this helps in some way.
 
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Syla5 said:
Watching your vids you can see before you start both movements your lumbar is already in extension, you actively need to tilt your hips back and start with a much more neutral spine.

The only advise I would offer additional to mrthingyx would be to stop doing ab rollouts and focus on movements where it's easier to control your lumbar spine. Rollouts are quite an advanced movement to get right, and there's a lot of opportunity to get them wrong and they can very easily emphasis lumbar extension and so would be best to avoid give your natural stance to be in quite a lot of lumbar extension already.

Also front squats, get those elbows up more, when you put more weight on that bar is just going to roll off you at the bottom. However they do look good.
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This.

A posterior pelvic tilt aggressive plank will be good for proprioception.
 
Delvis said:
I dont think its grip its just the whole "my hands bent backwards". My wrist hurts also and im definitely not gripping the bar.
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Still... the cross-arm (i.e. lamer's) grip is a useful starting point whilst mobilising those lats, triceps, delts, etc...

Either that, or the zombie front squat. :D
 
mrthingyx said:
Stop holding the bar as Syla5 suggests.

I'm sure we went through the 'California' grip whilst we were in Monster Gym... tell me if I didn't, however. :D
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I think you taught proper technique... But did mention it was an option, I don't fully remember though as I think I hit Info Pb by then :D
 
Some of. Your squats are much better than others regarding bum tuck... Probably where you're concentrating. :D

Practically, however, get your elbows up by crossing your arms instead of holding the bar. You will be surprised how much that actually helps.

And good work on the OHP, too! :)
 
Slow ones were good, yes.

The cross-arm grip is generally for people who don't have the flexibility for the clean grip. It is one way of getting the movement down, even if it is only a few steps above sticking a treadmill on 4kph, no incline, and sweating like a sweaty thing...but it is still better, because it is still squatting. ;)

It is a workaround - as is the whole 'heels under plates' thing - but if it helps you squat well, then it is worthwhile assuming you keep working on your mobility. :)
 
OHP: get your elbows under the bar more, not out, so your elbow are more in line with your wrists.

Deads: looking nice I think, lil hip rise but miles better mate. Just keep tight on the negative, looks like you might be loosening your back on the way down (particularly upper)
 
There seems to have been an outbreak of smooth deadlifting lately, with you and Maxeh looking pretty damn good.

Front squats look good, too, given your current limitations. And you clearly could have done another couple of reps at 40kg. :mad:
 
Front squats look great man. Jelly of those :).

Deadlifts are also looking really good, you are definitely making some nice progress with them. The only comment worth making on that set is about the tension in your upper back. IT looks good off the floor so I don't think it's a bad thing but it looks like you are kind of shrugging up at the top of the rep. Again I wouldn't have said it's a bad thing but maybe just try to get more tension in your lats as you pull the tension out of the bar.

Some great progress though :).
 
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