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

icecold said:
4) Now that we’ve fixed point 1 (right?!), any problems here should be down to tight medial hamstrings/adductors and poor medial glute activation.

To fix tightness:
http://www.youtube.com/watch?v=JBHzXF-mVjY
http://www.youtube.com/watch?v=f3FZhTwubn4
http://www.youtube.com/watch?v=_OrCVT9N9kM

[FONT=&quot]Other problems, such as a tight TFL, should be tackled by the mobilisations later on. [/FONT]We’ll fix glutes next...

5) Problems here will probably result in the pelvis tilting under at the bottom, which puts the lower back at risk of injury. This should now be a function of hamstring/glute length and hip orientation.
Hammies:
http://www.youtube.com/watch?v=wdPfxLXm55Y
http://www.youtube.com/watch?v=9rj5YOleets

Hip flexors/quads:
http://www.youtube.com/watch?v=5EiUquYdyPU
http://www.youtube.com/watch?v=vxhyEDDzQ20
http://www.youtube.com/watch?v=yUKhljDYOZM
http://www.youtube.com/watch?v=H4nWPeyDfNM – bit of glutes too

Glutes:
http://www.youtube.com/watch?v=HWfnAUsYUTI
http://www.youtube.com/watch?v=DoXIIVywwic
http://www.youtube.com/watch?v=UY31J5BeKrg

6) Make sure that you’re doing your core exercises, and work through some basic glute activation exercises. A lot of this can be solved by just being more conscious of driving the hips through at the top.

Glute activation:
Start with basic glute bridges (http://www.youtube.com/watch?v=8qC-PxNcNlI, abs tight and toes up – minimise hamstring involvement) , progressing to uni-laterial movement by hooking one foot over the opposite knee and adding weights held on the lower abs. You can then incorporate pull throughs, and clams (http://www.youtube.com/watch?v=oTIFLKEjypY)
Click to expand...

Yep. Any and all of this ^.
 
You've done a lot better than that mate!

- hips rise to early
- chin snaps up as you pull
- as you are about to initiate the pull, you shift your weight forward slightly which puts your shoulders in front of the bar
- lots of lower back loading

The last set was particularly bad.

Less reps, more concentration!
 
icecold said:
You've done a lot better than that mate!

- hips rise to early
- chin snaps up as you pull
- as you are about to initiate the pull, you shift your weight forward slightly which puts your shoulders in front of the bar
- lots of lower back loading

The last set was particularly bad.

Less reps, more concentration!
Click to expand...

Cool

So I've gone from good to terrible in a week. Forgot to tuck my chin in for some reason.

I'll be honest, my back felt tardish that day anyway which didn't help matters. I just went for the five going by previous recommendations :)

Will try and fix it all next week.

EDIT: I think my shoulders come forward due to my hips rising so the weight goes forwards, just need to concentrate on moving up more straight with less hip movement...I know what I mean :p
 
Look at your later reps, it's both cause and effect.

Either way, starting the movement off by moving the bar away from your shins is going to be bad for your back.
 
icecold said:
You've done a lot better than that mate!

- hips rise to early
- chin snaps up as you pull
- as you are about to initiate the pull, you shift your weight forward slightly which puts your shoulders in front of the bar
- lots of lower back loading

The last set was particularly bad.

Less reps, more concentration!
Click to expand...

A couple of questions here.

My thoughts, it's not so easy to move a loaded bar on the floor, this makes getting tighter on the bar easier to do without moving or causing the bar to move.

I agree with the early hip rise it's clear to see, the head fault is a silly issue at such low weight especially, the bar moving I covered above with my thoughts.

The last point on lower back loading is confusing me a little, I see a clean flat back even if slightly out of position after the early hip rise. The lift is still being executed by the legs and glute drive is good, quick and snappy bar humpping action as far as I can see. Is this a case of if there was 100kg on the bar we would be seeing a rounded lumbar region rather then the straight back in the video?
 
icecold said:
Look at your later reps, it's both cause and effect.

Either way, starting the movement off by moving the bar away from your shins is going to be bad for your back.
Click to expand...

Oh don't take my previous comment like I was having a go :p I'm taking it all on board. I didn't intentionally move the bar forward btw ;) hehe!

Now I've watched it more I can see it moving forwards, thinking back now I don't think I was pushing through the floor, I was instead pulling the bar up which lead to the bar rolling forward a bit. It's a case of me driving through with my hips as opposed to rising up too early, that should stop the bar rolling forward for myself.

It's hard to explain, but I know what I mean :p

Will be on 60kg next week, so we'll see how it all goes. And thanks everyone for the comments - Should I do a set on 40kg then jump to 60KG?
 
Syla5 said:
A couple of questions here.

My thoughts, it's not so easy to move a loaded bar on the floor, this makes getting tighter on the bar easier to do without moving or causing the bar to move.
Click to expand...
I don't really know what you're saying here.

The bar moving forwards is not at issue of tightness, it's because his shoulders are in front of the bar when he starts the lift. I'm not talking about moving the bar around on the floor, if that's what you meant.
Syla5 said:
The last point on lower back loading is confusing me a little, I see a clean flat back even if slightly out of position after the early hip rise. The lift is still being executed by the legs and glute drive is good, quick and snappy bar humpping action as far as I can see. Is this a case of if there was 100kg on the bar we would be seeing a rounded lumbar region rather then the straight back in the video?
Click to expand...
The greater the horizontal distance between the pivot point at the hips and the shoulders, the greater the loading to the back.

This is not a fundamentally bad thing; RDLs and GMs are examples of exercises that put you in this position deliberately. However, more load on the lumbar is always riskier, particularly for someone like Delvis who has problems with spinal stability. In the case of the mechanics of the deadlift, you end up deloading the hams and glutes and loading the back, as LiE says.

Even if we didn't see greater rounding at higher weights (which I would expect in this case), the further increased loading becomes an unacceptable injury risk.
Delvis said:
Oh don't take my previous comment like I was having a go :p I'm taking it all on board. I didn't intentionally move the bar forward btw ;) hehe!

Now I've watched it more I can see it moving forwards, thinking back now I don't think I was pushing through the floor, I was instead pulling the bar up which lead to the bar rolling forward a bit. It's a case of me driving through with my hips as opposed to rising up too early, that should stop the bar rolling forward for myself.

It's hard to explain, but I know what I mean :p

Will be on 60kg next week, so we'll see how it all goes. And thanks everyone for the comments - Should I do a set on 40kg then jump to 60KG?
Click to expand...
I wasn't worried about you having a go, I was just politely pointing out that you were incorrect :p

There is nothing special about "pushing through the floor", it's just a coaching queue that helps some people organise their pull better. It's not an axiom of the lift like "maintain lumbar neutral" would be, and it won't implicitly cure your problem. The most effective way of keeping the bar as close to your body as possible is have your shoulders over the bar when you lift.
 
Fair point. But I believe it is more of a mental thing for myself, and if you look at the first rep, you can see my shoulders jar when I just go to yank it off the floor. :p

I'll keep my butt down like I did in the previous video and that should help me somewhat.
 
Of course it's a mental thing, that's why I'm saying to just have your shoulders over the bar and be careful not to pivot forwards when you lift :)
 
I'm thinking about new sections to add to this. Currently I'm working on:

1) Warm ups

2) Cardio (HIIT, steady state, complexes, various protocols and progressions, etc.)

Any one have any other thoughts?
 
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