Gym Exercise Guide, and Form Discussion/Feedback

Dreamforger · 15 Nov 2015 at 22:05

You might want to try putting the back through a series of flexion and extension as well as rotation frequently. Checking out yoga positions is a great option such as the cat, camel position (? - I don't know the actual name of the movement but people and the interwebs should know what that is!). One of my favourite back stretches is by having a broom or some for of light straight object on my traps and gently rotate from side to side. Once the back loosens up a bit I start to bend forward, putting the back through intentional flexion, whilst still rotating and go as low as I can go. I then work by way back to a standing positon and then proceed to rotating through extension by carefully leaning backwards and still rotating. After doing this sequence a few times all feels better. But this must be done really carefully, so start slow and stay slow until you get a proper feel for it.
After all of this I'd highly recommend doing the "Iron Cross" movement stated by Joe DeFranco and then the Crucifix stretch for multiple reps with each leg.

Delvis · 15 Nov 2015 at 22:13

Iron cross looks like a crucifix essentially?

Dreamforger · 15 Nov 2015 at 22:34

I find it a bit gentler variation to start with

GSVBagpuss · 16 Nov 2015 at 14:59

I love a good crucufic stretch me - and annoyingly I did loads of stretches last night after some light squats and as if by magic my back felt 100 times better this morning. I still am pretty sure that sitting oddly caused it both times but only in the sense that it aggrevated an already tight area, which is hugely helped by stretching. Doh.

Freefaller · 17 Nov 2015 at 12:52

Well I've just discovered a dysfunction I've had and never really noticed. My right glute doesn't engage and I'm using compensating muscles in my PC to lift weights. Which is why I've been having sticking points. I did some mobility tests and as I push my knee back (as if I was sprinting) on my right leg, the knee moves outwards rather than in line with my body. It just won't drive straight unless I put a huge amount of effort and care.

Normally if your glute is strong enough it should override the compensating muscles (i.e. you don't need to compensate).

It's annoying as I have a LOT of work to do to bring it back in, but I can concentrate on it at least and I've spotted it.

Lots of single leg glute bridges, walking lunges, split squats, box squats, single leg squats coming up! I need to ramp up this assistance work anyway. Won't be hitting any squat / Deadlift PBs before Christmas I don't think.

Delvis · 17 Nov 2015 at 13:33

Do you have my email still Freefaller? I have some stuff to potentially try wake up your glute prior to training if you wanted me to share.

GSVBagpuss · 17 Nov 2015 at 14:01

For info, what mobility tests did you do? they sound great / awful *delete as appropriate

Freefaller · 17 Nov 2015 at 15:42

Delvis said:
Do you have my email still Freefaller? I have some stuff to potentially try wake up your glute prior to training if you wanted me to share.

Sent a trust message

GSVBagpuss said:
For info, what mobility tests did you do? they sound great / awful *delete as appropriate

Hard to describe without showing.

Here are some good examples:

http://breakingmuscle.com/mobility-...unction-2-common-problems-and-how-to-fix-them

http://breakingmuscle.com/mobility-...s-not-the-enemy-but-maybe-your-foam-roller-is

https://www.youtube.com/watch?v=0c7iKglr6J8

https://www.youtube.com/watch?v=vqdsYdj5WsU

https://www.youtube.com/watch?v=aqSz3mWLU4E

https://www.youtube.com/watch?v=qrjM-Nst8rE

Somnambulist · 20 Nov 2015 at 16:45

Hai chaps, another mobility question if I may. I've been doing a 2 week challenge set by my yoga teacher and her friend - it's essentially doing a different arm balance every day at whatever level you're able to do it at (beginner/easy version, more advanced etc) - and I've been able to do most of them pretty well so far. The one I failed at utterly I managed to do today by using a yoga strap to bind my arms. It's Peacock Pose which is commonly known as an elbow lever by the callisthenics/gymnast people.

Still pretty ropey as I need more core strength to straighten out but at least I can hover over the ground.

Anyway, without the strap, I simply can't get my elbows inside my body enough to stab them into my gut to be able to maintain the pose - they just slip out otherwise. I thought my shoulder mobility was good since I can do reverse prayer (prayer with hands behind the back), overhead squats, eagle pose and stuff like that but it's obviously not. What sort of things should I be doing?!

Somnambulist · 20 Nov 2015 at 16:51

It actually makes me think of the front rack position as well, since that requires you to keep your elbows 'in' with palms vertical - in an ideal world - and that's something I still need to work on.

mrthingyx · 20 Nov 2015 at 18:48

You probably don't pull enough.

Lats are prime in this, then serratus, teres major (IIRC), traps, etc.

Somnambulist · 20 Nov 2015 at 19:00

Not sure - over a typical week atm I do seal rows and pull-ups twice (one day 3-4x6-8, the other 2-3x10-12), conventional deadlifts triples for 4-8 sets once and sumo deadlifts 6's for 3-5 sets. Also RDLs twice a week (similar scheme to rows/pull-ups) as I guess you use your lats isometrically in those too.

I've noticed this as well when trying to do Wheel pose - it's very hard to keep my elbows from flaring out which makes pushing myself up off the floor silly hard as I'm in an extremely inefficient position.

Maybe tight lats?

Delvis · 20 Nov 2015 at 19:59

It could just be how your arms are to be honest

mrthingyx · 20 Nov 2015 at 22:08

Tight lats but probably rubbish external shoulder rotation.

Just tried the elbow lever just now and it is definitely hell on lats and teres M... But then the whole upper body, too!

Delvis · 20 Nov 2015 at 22:24

It is pretty much external rotation involved...to a ridiculous degree

Somnambulist · 21 Nov 2015 at 00:47

A lot of the elbow lever is just balance (and a tight core) - although it's a bit tricky so hat's off to people that can planch properly. I guess that's what I need to work on then! Reverse prayer (see pic below) is internal rotation(?) so I've got one way going well but the other way is cack.

https://instagram.com/p/9R2_upBEOp/

Today's one was even worse - the forearm stand - I used the strap again but it was a right 'mare.

mrthingyx · 21 Nov 2015 at 08:23

Yes, but you are balancing on a platform comprised of your arms and shoulders. If those are not stable...

Delvis · 21 Nov 2015 at 09:20

Just balance? Your hands and arms are pointing the ring way, if they're not flexible or loose they will naturally try and turn out.

Tysonator · 2 Dec 2015 at 21:27

Good selectionof videos...

Somnambulist · 21 Dec 2015 at 19:56

How's mah RDL hip hinge looking? This was only 80kg (4x8). I can probably go a bit lower but I tend to play it safe and stop when I get the hamstring feels rather than when I get the feeling my depth is coming from lumbar rounding.

https://www.instagram.com/p/_iYVUzhEPd/?taken-by=paulybobs

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

Gym Exercise Guide, and Form Discussion/Feedback