Soldato
Don't lift with your toes mind, lift with the heels
Yea, sometimes I curl toes up and try and use my heels. I read on SL site to grip the floor with my feet, so been trying that too.
Icecold's mobility thread
- Thread starter icecold
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Yea, sometimes I curl toes up and try and use my heels. I read on SL site to grip the floor with my feet, so been trying that too.
Caporegime
Not strictly true Delvis, you should be pushed outward with your feet. Think of a squat as an outward and inward movement, not an up and down movement.
Soldato
Thats where I been going wrong, as you said from my videos; I basically go down and up. Its weird sometimes, as if I put an object below me and try do the butt out and sit on it, I seem to do it ok, but as soon as I remove that object, it goes wrong
Caporegime
The main thing to focus on is knees out and being forced out hard. Butt needs to go back and you need to come forward a bit to keep the weight over your feet.
Take a look at my squat here, it captures a lot of the elements nicely. It's by no means perfect but it was very close to 1RM.
http://www.youtube.com/watch?v=GQa_IztWEEs
Take a look at my squat here, it captures a lot of the elements nicely. It's by no means perfect but it was very close to 1RM.
http://www.youtube.com/watch?v=GQa_IztWEEs
I'll give you some more feedback later, but can you video what happens when you point both of your feet almost straight ahead, keeping everything else the same? Both angles, if you can.
Really not too bad at all though, just a few easy fixes.
Soldato
Yea sure, will get it up as soon as I can (probably tomorrow morning again). Really enjoying the mobility exercises as I can feel them working, especially on my hips
Soldato
Here you go:
On some occasions I manage to stop myself when I could feel my lower back about to round. Will keep working at hip flexibility
Caporegime
Yeah sorry, forgot about that
I was always told to use the outside of your foot in a sense? Although try not to use your toes as well....?
Caporegime
I'd say the first one is better, just make sure you PUSH those knees outwards matey
LiE - Wheres your knees out video when I need it!
On the second video, Still got the bum tuck (You will have at this stage)..Only thing I can think of atm is the static pose at the top, you appear to be leaning forward.
Again, someone more technical will hopefully come along
LiE - Wheres your knees out video when I need it!
On the second video, Still got the bum tuck (You will have at this stage)..Only thing I can think of atm is the static pose at the top, you appear to be leaning forward.
Again, someone more technical will hopefully come along
Soldato
I'd say the first one is better, just make sure you PUSH those knees outwards matey
LiE - Wheres your knees out video when I need it!
On the second video, Still got the bum tuck (You will have at this stage)..Only thing I can think of atm is the static pose at the top, you appear to be leaning forward.
Again, someone more technical will hopefully come along
Hopefully doing all these mobility exercises will be paying off in terms of getting my knee's out more (Only started doing them this week, so still got a long way to go
). These will be 'Before' video's .I think it might be something mentally too because I was practising squatting down on an object and it seemed to be going ok, but as soon as I removed the object, it just went wrong
Hah, I was too upright before and now I leaned too much forward. Typical of me!
Oh and you men this video?
http://www.youtube.com/watch?v=NoDFbcOeL4w&feature=channel
Last edited:
Caporegime
I do indeed.
What you don't want to do mind is compensate and bring your feet in JUST so you can do this, you really need to push your knees out. You will no doubt have some tightness to begin with but doing the mobility stuff will loosen it all up
What you don't want to do mind is compensate and bring your feet in JUST so you can do this, you really need to push your knees out. You will no doubt have some tightness to begin with but doing the mobility stuff will loosen it all up
Soldato
I do indeed.
What you don't want to do mind is compensate and bring your feet in JUST so you can do this, you really need to push your knees out. You will no doubt have some tightness to begin with but doing the mobility stuff will loosen it all up
Yea, I can feel the tightness. Hips are sore too from all the work I've been doing on them this week. Will all pay off when I stop injuring my lowerback due to bad form
Caporegime
Knees out keeps tension on the right muscles so you can push out of the bottom. It also moves the the hips out so you can keep the back flat when getting low.
Chaps, we need to make sure that advice is carefully administered
Deception,
Great, that's exposed some pretty common tight areas and movement faults. Aside from everything else, are you aware of being flat footed? I can't tell for certain from the video, but it looks like you might be...
Anyway, on to the squats. I started writing this for you, but I've turned it into a more general guide to better squatting. I'll probably edit this a few times!
From the ground up:
1) Fix your feet at around 10 degrees of turn out.
2) Bring your feet 2" closer together.
3) Focus on getting your knees out, the wider the better. This should be a concious effort for the entire rep.
4) Aim to sink your hip crease below your knee (you're slightly above in those).
5) Be more active and have more tension in your core and glutes. This should make your lower back stiffer and reduce rounding. Active glutes (particularly glute medius, on the side) both facilitates a better hip/femur (and by extension knees out) relationship thus reducing lower back rounding by creating more "space" to descend into, and also makes for a stronger squat. Make sure your lock out fully and bring your hips through.
6) Try to maintain your chest up position, your spine shouldn't be undergoing any flexion or extension throughout the lift.
7) Ensure the bar is in a stable position, it shouldn't be rolling up or down your back.
Some of those things will either be difficult to achieve or will make things look or feel worse at first, so here's what you need to do for each step:
1) Easy to actually do, but will probably cause problems. Your knees need to travel radially out from midline, and if you're missing healthy range in your ankle the only place your knees (and therefore knees) can go is inside the plane set by your heal/big toe, collapsing the foot. In general, you should test this and see how your feet/ankles behave and ensure that, while your feet stay parallel and active and flat (in terms of weight distribution), your knees can diagonally out at around 40 degrees as far forwards as the line of your big toe.
To fix any limitations, work through this stuff:
http://www.youtube.com/watch?v=tBt5F2mMUtU
http://www.youtube.com/watch?v=hkepajNHiDw
http://www.youtube.com/watch?v=aLj_VkfQzJI
http://www.youtube.com/watch?v=lKewdExgRh4
http://www.youtube.com/watch?v=_Gwgm3s2EQ0
http://www.youtube.com/watch?v=fCFlfgCqpK8
http://www.youtube.com/watch?v=lMQL7_HNV_Y
2) Just do it
3)
PAUSE!
More to come (mostly from the previous squat post), but I'll add to this later.
Deception,
Great, that's exposed some pretty common tight areas and movement faults. Aside from everything else, are you aware of being flat footed? I can't tell for certain from the video, but it looks like you might be...
Anyway, on to the squats. I started writing this for you, but I've turned it into a more general guide to better squatting. I'll probably edit this a few times!
From the ground up:
1) Fix your feet at around 10 degrees of turn out.
2) Bring your feet 2" closer together.
3) Focus on getting your knees out, the wider the better. This should be a concious effort for the entire rep.
4) Aim to sink your hip crease below your knee (you're slightly above in those).
5) Be more active and have more tension in your core and glutes. This should make your lower back stiffer and reduce rounding. Active glutes (particularly glute medius, on the side) both facilitates a better hip/femur (and by extension knees out) relationship thus reducing lower back rounding by creating more "space" to descend into, and also makes for a stronger squat. Make sure your lock out fully and bring your hips through.
6) Try to maintain your chest up position, your spine shouldn't be undergoing any flexion or extension throughout the lift.
7) Ensure the bar is in a stable position, it shouldn't be rolling up or down your back.
Some of those things will either be difficult to achieve or will make things look or feel worse at first, so here's what you need to do for each step:
1) Easy to actually do, but will probably cause problems. Your knees need to travel radially out from midline, and if you're missing healthy range in your ankle the only place your knees (and therefore knees) can go is inside the plane set by your heal/big toe, collapsing the foot. In general, you should test this and see how your feet/ankles behave and ensure that, while your feet stay parallel and active and flat (in terms of weight distribution), your knees can diagonally out at around 40 degrees as far forwards as the line of your big toe.
To fix any limitations, work through this stuff:
http://www.youtube.com/watch?v=tBt5F2mMUtU
http://www.youtube.com/watch?v=hkepajNHiDw
http://www.youtube.com/watch?v=aLj_VkfQzJI
http://www.youtube.com/watch?v=lKewdExgRh4
http://www.youtube.com/watch?v=_Gwgm3s2EQ0
http://www.youtube.com/watch?v=fCFlfgCqpK8
http://www.youtube.com/watch?v=lMQL7_HNV_Y
2) Just do it
3)
PAUSE!
More to come (mostly from the previous squat post), but I'll add to this later.
Caporegime
Chaps, we need to make sure that advice is carefully administered
No worries, anything particular a miss with my advice?
Caporegime
Probably more aimed at me
I try and help where I can with what I know / have been told, so point out anything that's obviously wrong
Ice, can you give us your opinion please.
I've been doing rehab stuff a bit willy nilly but need to give it more structure. My basic problems are APT and the associated tightness/weaknesses, and kyphosis and internally rotated shoulders.
My plan is increase volume on back/external rotators and all but stop training chest/internal rotators (i can't do much chest anyway because one of my shoulders is giving me jip at the minute). Stretch lats, chest etc and all the usual culprits for the ATP. I also want to vastly increase the amount of core work I do; my abs are v. weak because I do bugger all ab work.
Whats a reasonable amount of work to do for the core. I was thinking 3 days per week with 3 exercises for core. Also what are you top picks for core. So far I'm doing ab wheel rollouts, palloff press and planks. I need to kiss goodbye to my back pain and get fit enough to squat and deadlift again.
Also, do you think it's possibly to do too much for the external rotators, baring in mind I'm trying to activate and strengthen as opposed to blast the crap out of them! Should I still be having a days rest or can I do some band work at home everyday, even on days I've trained back/rear delts in the gym. Also if you have any recommended exercises... I currently have facepulls, reverse flyes, prone ys, prone shrugs, rotations plus my usually back stuff (mainly rowing moves and straight arm pulldown).
Any feedback greatly appreciated.
I've been doing rehab stuff a bit willy nilly but need to give it more structure. My basic problems are APT and the associated tightness/weaknesses, and kyphosis and internally rotated shoulders.
My plan is increase volume on back/external rotators and all but stop training chest/internal rotators (i can't do much chest anyway because one of my shoulders is giving me jip at the minute). Stretch lats, chest etc and all the usual culprits for the ATP. I also want to vastly increase the amount of core work I do; my abs are v. weak because I do bugger all ab work.
Whats a reasonable amount of work to do for the core. I was thinking 3 days per week with 3 exercises for core. Also what are you top picks for core. So far I'm doing ab wheel rollouts, palloff press and planks. I need to kiss goodbye to my back pain and get fit enough to squat and deadlift again.
Also, do you think it's possibly to do too much for the external rotators, baring in mind I'm trying to activate and strengthen as opposed to blast the crap out of them! Should I still be having a days rest or can I do some band work at home everyday, even on days I've trained back/rear delts in the gym. Also if you have any recommended exercises... I currently have facepulls, reverse flyes, prone ys, prone shrugs, rotations plus my usually back stuff (mainly rowing moves and straight arm pulldown).
Any feedback greatly appreciated.
Soldato
Chaps, we need to make sure that advice is carefully administered
Deception,
Great, that's exposed some pretty common tight areas and movement faults. Aside from everything else, are you aware of being flat footed? I can't tell for certain from the video, but it looks like you might be...
Anyway, on to the squats. I started writing this for you, but I've turned it into a more general guide to better squatting. I'll probably edit this a few times!
From the ground up:
1) Fix your feet at around 10 degrees of turn out.
2) Bring your feet 2" closer together.
3) Focus on getting your knees out, the wider the better. This should be a concious effort for the entire rep.
4) Aim to sink your hip crease below your knee (you're slightly above in those).
5) Be more active and have more tension in your core and glutes. This should make your lower back stiffer and reduce rounding. Active glutes (particularly glute medius, on the side) both facilitates a better hip/femur (and by extension knees out) relationship thus reducing lower back rounding by creating more "space" to descend into, and also makes for a stronger squat. Make sure your lock out fully and bring your hips through.
6) Try to maintain your chest up position, your spine shouldn't be undergoing any flexion or extension throughout the lift.
7) Ensure the bar is in a stable position, it shouldn't be rolling up or down your back.
Some of those things will either be difficult to achieve or will make things look or feel worse at first, so here's what you need to do for each step:
1) Easy to actually do, but will probably cause problems. Your knees need to travel radially out from midline, and if you're missing healthy range in your ankle the only place your knees (and therefore knees) can go is inside the plane set by your heal/big toe, collapsing the foot. In general, you should test this and see how your feet/ankles behave and ensure that, while your feet stay parallel and active and flat (in terms of weight distribution), your knees can diagonally out at around 40 degrees as far forwards as the line of your big toe.
To fix any limitations, work through this stuff:
http://www.youtube.com/watch?v=tBt5F2mMUtU
http://www.youtube.com/watch?v=hkepajNHiDw
http://www.youtube.com/watch?v=aLj_VkfQzJI
http://www.youtube.com/watch?v=lKewdExgRh4
http://www.youtube.com/watch?v=_Gwgm3s2EQ0
http://www.youtube.com/watch?v=fCFlfgCqpK8
http://www.youtube.com/watch?v=lMQL7_HNV_Y
2) Just do it
3)
PAUSE!
More to come (mostly from the previous squat post), but I'll add to this later.
Thanks for taking the time to help me out, really appreciate it.
Im not aware of being flat footed, but it doesn't surprise me. I will find out tonight (I will do the wet test
).Well, no pain, no gain as it goes. Will give those video's a look through when I finish work and get stuck in.
No not as such, but the key to fixing Deceptions squat is not just in consciously trying to push his knees out
I know you're trying to pass on what you've learnt to be helpful, and that's great. But you've yet to learn the various nuances of it all, and it would be a shame for good intention to lead to bad advice.Probably more aimed at me
I try and help where I can with what I know / have been told, so point out anything that's obviously wrong
No offence intended to anyone, I was in a hurry and was trying to be diplomatic. I absolutely do not want to discourage anyone's participation in this thread!
It's certainly possible to over-do external rotator work. The way I do it these days is to pair it up with any days I stretch my pecs or anterior shoulder (internal rotation stretches), or any soft tissue work to those areas (you didn't mention doing this, make sure you are!). This means you can take up the new slack you've stretched out/soft-tissue-ified (??) with external rotation rather than let it be passively sucked back in by your pecs and aterior tissues. I would do this a maximum of three times a week, but the most important thing is to listen to your body.Ice, can you give us your opinion please.
I've been doing rehab stuff a bit willy nilly but need to give it more structure. My basic problems are APT and the associated tightness/weaknesses, and kyphosis and internally rotated shoulders.
My plan is increase volume on back/external rotators and all but stop training chest/internal rotators (i can't do much chest anyway because one of my shoulders is giving me jip at the minute). Stretch lats, chest etc and all the usual culprits for the ATP. I also want to vastly increase the amount of core work I do; my abs are v. weak because I do bugger all ab work.
Whats a reasonable amount of work to do for the core. I was thinking 3 days per week with 3 exercises for core. Also what are you top picks for core. So far I'm doing ab wheel rollouts, palloff press and planks. I need to kiss goodbye to my back pain and get fit enough to squat and deadlift again.
Also, do you think it's possibly to do too much for the external rotators, baring in mind I'm trying to activate and strengthen as opposed to blast the crap out of them! Should I still be having a days rest or can I do some band work at home everyday, even on days I've trained back/rear delts in the gym. Also if you have any recommended exercises... I currently have facepulls, reverse flyes, prone ys, prone shrugs, rotations plus my usually back stuff (mainly rowing moves and straight arm pulldown).
Any feedback greatly appreciated.
I would do ab work 2 times a week to really annihilate it, any more and you might interfere with your other gym/whatever work. Those are great choices, but I would also add leg/knee raises and reverse crunches.
An important factor for those dealing with APT is strengthening the correct muscles. Have a read of this:
http://www.t-nation.com/free_online...formance_repair/core_training_for_smart_folks
I now emphasise external oblique activation on all my core work.