***Gym Exercise Guide, and Form Discussion/Feedback***
- Thread starter icecold
- Start date
Soldato
In4high heels. Have you played about with your stance width a lot?
Soldato
I seem to have developed a butt-wink in the 4 weeks I took off training due to holidays and lack of money for gym membership in 2 locations.
Been trying to foam roll quads, hams, and calves as well as do some stretching but I still get back pain as a result of this wink at any weight above 70 kgs - I was squatting 110kgs 5x5 before the break. Is there anything else I can do? I appreciate this is probably a question you've had a dozen times or more but Im a bit pressed for time so cant really go through each post
I also feel I might hyper-extend my back (could this contribute to the wink?) a few inches after breaking at the hips, despite starting with my hips beneath my shoulders. Any ideas how to stop this?
Obviously a video may be more useful than this collection of words, and so I shall try and get one soon!
Been trying to foam roll quads, hams, and calves as well as do some stretching but I still get back pain as a result of this wink at any weight above 70 kgs - I was squatting 110kgs 5x5 before the break. Is there anything else I can do? I appreciate this is probably a question you've had a dozen times or more but Im a bit pressed for time so cant really go through each post
I also feel I might hyper-extend my back (could this contribute to the wink?) a few inches after breaking at the hips, despite starting with my hips beneath my shoulders. Any ideas how to stop this?
Obviously a video may be more useful than this collection of words, and so I shall try and get one soon!
Nice stuff, buddy.
It is interesting that I can see exactly what you are saying.
I wonder what a pair of lifting shoes would do for you...?
Have considered it but should I not really sort out my mobility shortfalls in the long run?
Eh not sure I get what you are asking?
Soldato
Oly lifting shoes = affectionately known as high heels
I don't really see them as a crutch to hide mobility (Oly lifters are more mobile than all of us, after all and they wear 'em) - the main issue is justifying the expense if you don't squat all the time. Putting them on makes you want to squat DEEPAH! anyway, so mobility work won't go away, although they do add a little uprightedness to your form by default.
I don't really see them as a crutch to hide mobility (Oly lifters are more mobile than all of us, after all and they wear 'em) - the main issue is justifying the expense if you don't squat all the time. Putting them on makes you want to squat DEEPAH! anyway, so mobility work won't go away, although they do add a little uprightedness to your form by default.
Caporegime
So you want chicken legs.
Caporegime
You'll out grow a set of dumbells in a month no doubt. Yoi can do squats without equipment but again you'll be limited in terms of progression.
Why the limited equipment? Can you not get to a gym?
Why the limited equipment? Can you not get to a gym?
Soldato
Squats, pistol squats, box jumps, lunges, etc etc. Look up some calisthenic exercises, there are more than a few out there.
Soldato
Hey guys, took some of your advice mainly from the FB group and started right from the bar to try and get my form right.
Still struggling to get my back straight as i would like it. Hopefully an improvement to the past vids.
Feb uploads:
March uploads:
Still struggling to get my back straight as i would like it. Hopefully an improvement to the past vids.
Feb uploads:
March uploads:
You are setting up with a curved lumbar and this, I suspect, means you pull through it as opposed to driving the floor away with your heels.
Keep thst chest up, too.
Also remember I can't deadlift for toffee, love or money.
Keep thst chest up, too.
Also remember I can't deadlift for toffee, love or money.
Soldato
Yeah, this is the main problem i have. I am sitting my ass down as much as possible but my lumber just won't straighten up. Physically won't go in. Is this because my chest isn't up enough? or is there some stiffness somewhere that i need to work on?
Cheers dude.
Cheers dude.
Caporegime
Might be worth doing some videos of your setup, set up slowly and find the point where it starts to un straighten.
Hip hinge more in to the setup.
Hip hinge more in to the setup.
Soldato
Will get some recording today bud.
Caporegime
How wide apart are your feet? Try narrowing for a set by a bit.
Soldato
Sorry for the late reply dude! <3 pls 4gif.
Yeah i think i have been setting up totally wrong. Looking at all the advice you guys are giving, i'm setting up with a huge sloping back ' / '. Will rework this asap. When you say squeeze the bar, do you actually mean squeeze the bar? Yes, i'm actually asking this..
Vids from Yesterday morning.
Weighted...
Upon reflection i can see how terrible this is.
Yeah i think i have been setting up totally wrong. Looking at all the advice you guys are giving, i'm setting up with a huge sloping back ' / '. Will rework this asap. When you say squeeze the bar, do you actually mean squeeze the bar? Yes, i'm actually asking this..
Vids from Yesterday morning.
Weighted...
Upon reflection i can see how terrible this is.
In addition to everything else mentioned in the group:
You can probably notice that things look a bit disjointed because you have already fully extended your legs before having brought the bar up past your thighs/knees. Which gives your lift a very pronounced 'pull' with your back which is being exaggerated slightly by overextending/hyperextending at the top of the lift.
As your hips connect with the bar is when you legs want to finish extending.
Work down from an RDL as this will teach you the proper hinge & positioning.
Edit: Actually having re-watched these if you didn't hyper extend at the top these wouldn't be half as bad as they seem. (They're really not bad so don't take that literally).
You can probably notice that things look a bit disjointed because you have already fully extended your legs before having brought the bar up past your thighs/knees. Which gives your lift a very pronounced 'pull' with your back which is being exaggerated slightly by overextending/hyperextending at the top of the lift.
As your hips connect with the bar is when you legs want to finish extending.
Work down from an RDL as this will teach you the proper hinge & positioning.
Edit: Actually having re-watched these if you didn't hyper extend at the top these wouldn't be half as bad as they seem. (They're really not bad so don't take that literally).