Gym Exercise Guide, and Form Discussion/Feedback

LiE · 10 May 2012 at 13:19

Paused rep bench press videos coming tonight!

Delvis · 10 May 2012 at 13:25

icecold said:
It potentially IS an issue.

The correct way of viewing this situation is that LiE is strong enough and careful enough with his back for it to be ok. For some other people, not setting up with stricter spinal priority will be the difference between a healthy back and not being able to lift again, especially if those people don't have a training partner that will be strict with their form.

While saying, "long as you don't lift like that", is technically true, a lot of people don't have the body awareness to be able to make that judgement accurately.

But yes, thanks LiE that's exactly what I'm looking for

Fair enough, thank you for clearing that up

While we're on the subject then, would you mind looking at this vid and let me know if that is an okay way of setting up?

If you'd rather I emailed you, then let me know

icecold · 10 May 2012 at 13:28

That's fine, but I think you could have more tension in your core. That's always going to be harder on higher rep sets though.

Delvis · 10 May 2012 at 13:33

icecold said:
That's fine, but I think you could have more tension in your core. That's always going to be harder on higher rep sets though.

Cool thanks

That was back in February, not deadlifted since then, but I'm aware of a few things I need to do once I get back on them (hopefully anyway

) Along with more Core work etc

Thanks again

Deception · 10 May 2012 at 14:11

icecold said:
It potentially IS an issue.

The correct way of viewing this situation is that LiE is strong enough and careful enough with his back for it to be ok. For some other people, not setting up with stricter spinal priority will be the difference between a healthy back and not being able to lift again, especially if those people don't have a training partner that will be strict with their form.

While saying, "long as you don't lift like that", is technically true, a lot of people don't have the body awareness to be able to make that judgement accurately.

But yes, thanks LiE that's exactly what I'm looking for

Sounds familiar

. I've been trying to use Kstars method of loading for most things, just to get it hardcoded in my mind on how to set up properly. A bit like I had to do with Squats in order to get correct form on that too.

Delvis · 10 May 2012 at 14:17

Deception said:
Sounds familiar .

I'm presuming you're talking about yourself? Either way, I believe my backs knackered from squats

Deception · 10 May 2012 at 14:18

Delvis said:
I'm presuming you're talking about yourself? Either way, I believe my backs knackered from squats

Yep, about me this time

Going from my form check vid, it really does sound about right.

icecold · 10 May 2012 at 14:38

It's very common, and probably applies to everyone who has had back pain when lifting.

/sweeping generalisation.

Deception · 10 May 2012 at 14:42

icecold said:
It's very common, and probably applies to everyone who has had back pain when lifting.

/sweeping generalisation.

My issue(main one, even though the whole setup was wrong

) was getting the bar off the ground; I automatically raise my hips without realizing.

LiE · 10 May 2012 at 14:45

You have to imagine the bar is stuck to the floor and you are pushing the floor away with you feet.

Imagine if the bar really was stuck to the floor and you had to move the floor away, the hips coming up or the back pulling on the bar won't move the floor away

Freefaller · 10 May 2012 at 14:47

icecold said:
It potentially IS an issue.

The correct way of viewing this situation is that LiE is strong enough and careful enough with his back for it to be ok. For some other people, not setting up with stricter spinal priority will be the difference between a healthy back and not being able to lift again, especially if those people don't have a training partner that will be strict with their form.

While saying, "long as you don't lift like that", is technically true, a lot of people don't have the body awareness to be able to make that judgement accurately.

But yes, thanks LiE that's exactly what I'm looking for

Good post.

I know some ex strength trainers/coaches that have always commented that they can see my body forcing good form on lifts - i.e. struggling against the body's instinct to arch/bend the back. It's a natural instinct to how I lift - however a lot of people don't have that awareness of their body losing form - it just comes from experience and training.

Delvis · 10 May 2012 at 14:59

LiE said:
You have to imagine the bar is stuck to the floor and you are pushing the floor away with you feet.

Imagine if the bar really was stuck to the floor and you had to move the floor away, the hips coming up or the back pulling on the bar won't move the floor away

As LiE has said really, push away with your feet while not lifting your hips....Almost think as if your hips are NOT to move unless your hands start raising off the floor

While keeping form elsewhere (back etc)

It's a hard one to describe sometimes.

Deception · 10 May 2012 at 15:33

Delvis said:
As LiE has said really, push away with your feet while not lifting your hips....Almost think as if your hips are NOT to move unless your hands start raising off the floor While keeping form elsewhere (back etc)

It's a hard one to describe sometimes.

I know, that's what I've been trying to get in to my head while I lift. Seems to be going well, so gonna try with slightly heavier weights.

Delvis · 10 May 2012 at 15:38

Deception said:
I know, that's what I've been trying to get in to my head while I lift. Seems to be going well, so gonna try with slightly heavier weights.

Just keep the butt down and drive those glutes through

Deception · 11 May 2012 at 07:57

Ok, I 'attempted' another set of deadlifts this morning and here are the results:

Original from Mobility thread - 20th Apr - 140kg

Today - 100kg

Today - 120kg

Nowhere near perfect, but I just started doing them after coming back off holiday, so haven't had much time to perfect form yet

(head and core still).

sigma · 11 May 2012 at 08:19

To my untrained eye that is a massive improvement!

Deception · 11 May 2012 at 08:36

sigma said:
To my untrained eye that is a massive improvement!

Amazing what a 2 week break can do

! Seriously though, I just took onboard all the help and information I got from the other thread, from everyone

LiE · 11 May 2012 at 08:40

Looks much better deception.

Delvis · 11 May 2012 at 08:55

Aye looks a lot better

Things to note, make sure your shoulders are back (you'll know if they aren't or not) and try not to let the bar roll around before the lift - on the 100KG attempt you roll it back towards your legs then lift instantly...Try and keep it static

I'm guessing theres no issues in doing that, as people have their different setups afterall so hopefully someone more experienced can correct me.

Massive improvement though buddy! Keep at it

sigma · 11 May 2012 at 09:54

Delvis why do you give advice with such authority if you're not so sure?

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