***Gym Exercise Guide, and Form Discussion/Feedback***
- Thread starter icecold
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Then ask questions! If you read the last few pages you'll find other deadlift critique.
Actually no.
It's a constant drive with the legs and glutes while your back and core works like crazy to maintain a stiff lever arm to your shoulders.
"How do I keep my hips down?" is simple:
1) Flat back with properly braced core
2) Have tension through your glutes from the start (spread the floor with your feet and externally rotate the upper leg)
3) Use a weight you can control
...this is why we watch the videos!
From the OP. It shows what was quoted
Not bad, but you need to make some changes.
What you're doing right now is a mixture between a high and low bar back squat. Your stance is narrow and you are getting some forward knee travel. However, you're also tipping forward quite a bit, increasingly so as you get deeper which is exactly what breaks the high bar pattern.
Definitely do:
- more external rotation and knees out
Either do:
- more forward knee travel and far more upright torso
or
- move to low bar and take a wider stance
In general, squatting shouldn't involve a gradual tipping over of the torso to get to depth. Low bar allows you to better deal with the forces involved in doing so, but it still isn't optimal.
High bar should be a case of sending your hips back a small amount (compared to low bar) within the first foot of the ROM, and then keeping your back angle constant throughout the rest of the ROM.
What you're doing right now is a mixture between a high and low bar back squat. Your stance is narrow and you are getting some forward knee travel. However, you're also tipping forward quite a bit, increasingly so as you get deeper which is exactly what breaks the high bar pattern.
Definitely do:
- more external rotation and knees out
Either do:
- more forward knee travel and far more upright torso
or
- move to low bar and take a wider stance
In general, squatting shouldn't involve a gradual tipping over of the torso to get to depth. Low bar allows you to better deal with the forces involved in doing so, but it still isn't optimal.
High bar should be a case of sending your hips back a small amount (compared to low bar) within the first foot of the ROM, and then keeping your back angle constant throughout the rest of the ROM.
The same thing we were talking about in your deadlfit. Essentially, any time you bend at the hip there should be external rotation torque in your upper leg. This doesn't mean you should be looking for a lot of movement along that vector, but you should see your knees point outwards slightly. Accompanying this, and to sort of anchor it in, spread the floor with your feet. You should feel your glutes turning on in weird and wonderful ways.
Play around with doing this and bending at the hip (aka hip hinging). Learn what it feels like and what your muscles are doing.
Oh, and make sure your feet form a stable base and no part of them lifts up.
Play around with doing this and bending at the hip (aka hip hinging). Learn what it feels like and what your muscles are doing.
Oh, and make sure your feet form a stable base and no part of them lifts up.
To be honest it mostly comes down to personal preference.
High bar is slightly more useful for sports performance (maybe), low bar should allow more weight and is more hip dominant. There's a lot more to it than that, but it probably won't be interesting to you.
Try both, see which one you're better at and go with it. You can always switch to your weaker variant when your general squatting pattern is better.
High bar is slightly more useful for sports performance (maybe), low bar should allow more weight and is more hip dominant. There's a lot more to it than that, but it probably won't be interesting to you.
Try both, see which one you're better at and go with it. You can always switch to your weaker variant when your general squatting pattern is better.
Well this post stinks of spam.
Mehdi is a terrible coach who's only successes have come from other people's work. That and he barely even lifts.
5x5 isn't even Mehdi's work. It's effective because it's one of the oldest and most fundamental training methodologies.
Also, if you're posting around the forums to get your post count up for free delivery (is this still a thing?), you will get caught and banned.
Also, if you're posting around the forums to get your post count up for free delivery (is this still a thing?), you will get caught and banned.
How else are you going to explain my knowledge of the colour of your underwear?Whilst icecold is pretty damn good, I don't think he's a telepath.
It wouldn't be the first time in this thread!so cynical.
^Yep.
It's been covered a few times (is it time to build a FAQ?), but locking out a lift is only bad when that position is also the end range of the joint. Lock out should when the joint is neutral, for example when your knee is positioned to put your leg in a straight line. However, if a lack of flexibility has made this position your end range, you're also in trouble.
Your legs and glutes are a little weak, and your core isn't coordinating your hips and torso effectively.
Solution: More squatting. More bracing ALL of your core (remember, it's a box and you need to activate all of the sides) and creating proper pressure. Emphasise leading with your chest up out of the hole.
It's been covered a few times (is it time to build a FAQ?), but locking out a lift is only bad when that position is also the end range of the joint. Lock out should when the joint is neutral, for example when your knee is positioned to put your leg in a straight line. However, if a lack of flexibility has made this position your end range, you're also in trouble.
Pretty good, just not perfectly coordinated.
Your legs and glutes are a little weak, and your core isn't coordinating your hips and torso effectively.
Solution: More squatting. More bracing ALL of your core (remember, it's a box and you need to activate all of the sides) and creating proper pressure. Emphasise leading with your chest up out of the hole.
Similar problems to kcon1 with the squat.Appreciate the info, I don't think I hyper extended (certainly not as bad as that photo) but it's hard to say exactly what goes on, especially near the last few reps.
I've not squatted in anger since Julybut this is as of today:
http://s896.photobucket.com/user/il...E1E-612-0000004AC7FE0D94_zps9d465e18.mp4.html
http://s896.photobucket.com/user/il...B8E-612-0000004C31EF6FC7_zps437bdc12.mp4.html
Was mainly focusing on getting the core locked, didn't both too much about depth, I know I get bum tuck so not going too low. Started to cramp up a bit near the end but reasonably satisfied considering.
BB Bench:
http://s896.photobucket.com/user/il...BCB-455-00000038B34C3A96_zps4c84bd5d.mp4.html
When you bench you aren't keeping your elbows under the bar.
Yep, that's probably going to some kind of pec/shoulder/neck tightness issue. Or it could be some slightly compressed nerves in your neck.
Possible physio/osteo visit needed, but if you work on your pec and shoulder mobility it means that if you do go and see a professional, he won't be wasting as much time on something relatively trivial.
Possible physio/osteo visit needed, but if you work on your pec and shoulder mobility it means that if you do go and see a professional, he won't be wasting as much time on something relatively trivial.
Can't see enough from those videos to comment really. There does indeed look to be something weird going on with your hips/lumbar on your squats, and your general BOR movement doesn't look quite right. Are your forearms vertical? If your back flat?
Side and rear views please.
Side and rear views please.