***Gym Exercise Guide, and Form Discussion/Feedback***
- Thread starter icecold
- Start date
I've answered both of these questions quite recently
KNEES OUT
Time to stop ****ing about with the adductor stretching as well. Search the mwod website, there are loads you can do without bands - even the ones with bands can mostly be done without bands.
STOP ARCHING YOUR BACK. You will snap it. NEUTRAL spine, braced core.
Also
and
mb-cf.blogspot.co.uk
Yours, with bluntness and love,
icecold
xxx
Time to stop ****ing about with the adductor stretching as well. Search the mwod website, there are loads you can do without bands - even the ones with bands can mostly be done without bands.
STOP ARCHING YOUR BACK. You will snap it. NEUTRAL spine, braced core.
Also
and
The Russian Baby Maker
Hip Stretch Greg Everett January 30 2012 I’ve mentioned the Russian Baby Maker a few times now on the website but have only managed to descr...
mb-cf.blogspot.co.uk
Yours, with bluntness and love,
icecold
xxx
Some people are just tight, doing less mobility in this situation is definitely not the answer!
What's causing that tightness can be very varied, but whatever is wrong learning how to move your joints in certain ways and be in certain positions is vital. This is just the reality for people who haven't done a lot of exercise (not exclusively or always...).
Do the super couch with slightly less knee flexion, so try having your rear foot on a step or something.
If you fall backwards when you do squat to stands then you need to look at your ankles. You can do a *******ised version of the movement while holding on to something in front of you. The same applies to russian baby makers.
What's causing that tightness can be very varied, but whatever is wrong learning how to move your joints in certain ways and be in certain positions is vital. This is just the reality for people who haven't done a lot of exercise (not exclusively or always...).
Do the super couch with slightly less knee flexion, so try having your rear foot on a step or something.
If you fall backwards when you do squat to stands then you need to look at your ankles. You can do a *******ised version of the movement while holding on to something in front of you. The same applies to russian baby makers.
You will get there mate 
I don't know if I made this point obviously enough in my last post:
You need to be practising good movement as much as you can. This means all day, and whenever you think of it. Standing somewhere? Mobilise your ankles. Going to the toilet? Do some lateral lunges. Anywhere at all? Practise hip hinging.
Also, you have not pulled your hamstring
Delvis, yes. Pretty much everything will help.
In fact, starting at the beginning of the mwod videos and working forwards isn't a bad idea.
I don't know if I made this point obviously enough in my last post:
You need to be practising good movement as much as you can. This means all day, and whenever you think of it. Standing somewhere? Mobilise your ankles. Going to the toilet? Do some lateral lunges. Anywhere at all? Practise hip hinging.
Also, you have not pulled your hamstring
Delvis, yes. Pretty much everything will help.
In fact, starting at the beginning of the mwod videos and working forwards isn't a bad idea.
Yeah if you had better ankle mobility then your goblets would be nice.
Consider pausing at the bottom of your goblets and trying to get your knees as far out and forwards as you can.
Closer stance you're limited by ankles, wider stance you're limited by adductors. Fix both.
Consider pausing at the bottom of your goblets and trying to get your knees as far out and forwards as you can.
Closer stance you're limited by ankles, wider stance you're limited by adductors. Fix both.
LiE you were actually right about the hip hinge.
Mark, there is a video under deadlifts in the OP that is relevant to you.
You REALLY need to learn how to generate spinal stiffness through core bracing, your back is flopping around like a ****.
What? I said fish?
Bad joke PB.
Mark, there is a video under deadlifts in the OP that is relevant to you.
You REALLY need to learn how to generate spinal stiffness through core bracing, your back is flopping around like a ****.
What? I said fish?
Bad joke PB.
No, not at all. But this really isn't simple stuff.
Spread the floor with your feet, externally rotate your femurs (upper legs, i.e. point your knees out), prioritise spine neutrality and stiffness, stick arse back.
Initially her spine was over extended, which provides limited stability in a broken way. Later, her spine was straight because her hips were organised and she was generating stiffness with her core.
Spread the floor with your feet, externally rotate your femurs (upper legs, i.e. point your knees out), prioritise spine neutrality and stiffness, stick arse back.
Initially her spine was over extended, which provides limited stability in a broken way. Later, her spine was straight because her hips were organised and she was generating stiffness with her core.
Meh, yes and no.
It isn't the most exaggerated form of hip hinging, but you are still very literally hinging at the hip.
For me, the definition of a hip hinge involves spine and hip (and all of the musculature and tissue therein) mechanics. This is where it's a useful coaching tool. If you can't maintain a stiff spine when you undergo flexion at the hips in a deadlift/RDL/whatever, you're probably going to have problems maintaining a stiff spine when you squat.
EDIT: p.s. I've only skimmed that article, but I've been using some of those teaching tools. Pretty cool
Bracing your core by tensing your abs is so wrong that it's almost funny
Core:
anterior core (abz)
glutes
lats
internal/external obliques
transverse abs
pelvic floor
lower back bits
APT (anterior pelvic tilt) is part of her spinal extension pattern. You aren't doing this, but you do not have any core stiffness.
How do you suppose that taking a breath will tighten your lats and pelvic floor, to name two obvious ones...?
Nothing wrong with a bit of cardio, but I'd look at tweaking your diet to allow you to burn a good amount of fat.
This is the first time I've said this on here, but it might be worth looking at some form of CBL.
90 - bad, you're tipping your centre of mass forward.
100 - better
110 - pretty good! Little bit high but this is still a relatively new style so ill let you off. Couple of things to tweak, we need your hips to consistently hit the same position at the bottom.