*** The 2019 Gym Rats Thread ***

GiraffePencils said:
Ohhh, So, should I start higher? or should I just go with it? (it feels ok to me...)
Also on re-viewing, it looks like I'm leaning a bit back at the top
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Your back is also not flat at the start of the pull which could be a symptom of reiyushin's point...

I also start low, but have to keep my back tight to keep my hips engaged..
 
My strength is finally coming back. Yesterday deadlifted for 2x1 @ 222.5kg and 3x3 @ 202.5kg and it felt really good. A few minor tweaks needed in my form, but can finally breaking new ground. I'm going to skip my deload week and go straight into my next cycle - a) because I am away at a key weekend in a few weeks b) its all feeling good. Just need to keep eating and sleeping well.
 
@GiraffePencils play about till you figure out what works best, generally I sit back a bit as it lets me "push" off the ground more effectively, I can't really apply full force until my scapula starts to move in front of the bar.

Sitting back and nudging the bar forwards is a problem but it's easy corrected, give yourself a little more space. Try keep your back a bit tighter and use your lats more (think crushing an orange in your armpit)
 
With any non-trivial weight (and assuming your spine stays set throughout) the bar will only break the floor when your hips are in a certain position, and if you start too low then they'll just rise up to that position anyway, so for the sake of not wasting effort it makes sense to have that be where you start.

With weightlifting you see more 'dynamic' starts a bit more, but then the weights are sub-maximal pulls, you're wearing heels, and the execution is a little different (the best positions to move the most weight from the floor to the hip in the deadlift aren't the best positions to move the most weight from the floor to overhead in the snatch or to the rack of the clean).
 
Somnambulist said:
With any non-trivial weight (and assuming your spine stays set throughout) the bar will only break the floor when your hips are in a certain position, and if you start too low then they'll just rise up to that position anyway, so for the sake of not wasting effort it makes sense to have that be where you start.

With weightlifting you see more 'dynamic' starts a bit more, but then the weights are sub-maximal pulls, you're wearing heels, and the execution is a little different (the best positions to move the most weight from the floor to the hip in the deadlift aren't the best positions to move the most weight from the floor to overhead in the snatch or to the rack of the clean).
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Which is why you should never watch me deadlift, because all I am doing is a first pull for the clean (I deadlift in high heels...). :p
 
Somnambulist said:
With any non-trivial weight (and assuming your spine stays set throughout) the bar will only break the floor when your hips are in a certain position, and if you start too low then they'll just rise up to that position anyway, so for the sake of not wasting effort it makes sense to have that be where you start.
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I think this is only partly right, it's not the hips but rather the scapula (they're in a very close relationship ofc so this may seem slightly pedantic)

The weight connected to your body via the hands => arms => shoulders - here any horizontal moments need resolved as the force generated by the shoulder flexors (mainly the anterior deltoid) cannot overcome the forces created by the bar wanting to be pulled straight down by gravity.

The result is that until the bone structure in your arms is perfectly perpendicular to the floor the weight will not move (unless very light which deadlifts generally aren't)
 
No you're right, I should have clarified that the hip position is only part of the story and that the shoulders need to be in the right position too, but was too lazy. :o
 
First post in the new gym rats 2019 thread :eek:

Been back in the gym 4-5 days a week for the last 4 months. Got up to 106kg when I wasn't lifting or cycling but still eating as if I was, and I hated how I looked so signed up to a good gym that is 2 minutes from the office so I can train at lunch, and best of all I have a training partner now too which is what I've needed for a long time. Muscle memory is a hell of a thing, I think I'm back to and ahead of where I was a couple of years ago, some of the excellent equipment in the gym has meant I've been able to make some good improvements to chest and back, and even shoulders are responding although they are always slow to grow for me.

Weight wise I'm down to 98kg but I'm a hell of a lot leaner. Body seems to want to stay around this weight as I seem to fluctuate between 98-98.5kg but still getting leaner. Helps that I'm at that stage where you start to see abs now so it gives you the push to keep going. Will try and get down to 95kg and I think I'll be shirt off confident lean, shame I've missed the right time of year!
 
Steedie said:
shoulders are responding although they are always slow to grow for me.
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Shoulders are slow to grow on most people, you're not alone!

Congrats on the weight loss too. Doesn't matter that you've missed the stage of the year this year for your shirt off - it'll soon come around next year and you'll be even leaner :)
 
CaptainRAVE said:
Shoulders are slow to grow on most people, you're not alone!

Congrats on the weight loss too. Doesn't matter that you've missed the stage of the year this year for your shirt off - it'll soon come around next year and you'll be even leaner :)
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Steedie is a gentle soul who will flake out as soon as he sees a gain because he "doesn't want to get too big."
 
Steedie said:
Weight wise I'm down to 98kg but I'm a hell of a lot leaner. Body seems to want to stay around this weight as I seem to fluctuate between 98-98.5kg but still getting leaner. Helps that I'm at that stage where you start to see abs now so it gives you the push to keep going. Will try and get down to 95kg and I think I'll be shirt off confident lean, shame I've missed the right time of year!
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Believe your similar build to me (if I recall from facebook group), also had similar weight issues. I found running helped get down to 95kg pretty easily.
Im currently pushing to 90kg but that is a real struggle - like you said, it often feels like your body just wants to sit at a weight for a while no matter what.
 
Any chance you guys could me some form pointers please? I've been practising low bar squats and since doing them have not had any back problems *knocks on wood.


It looks like maybe the bar is too far over the front of my foot but I'm not sure if it's just the angle. I could probably also go a bit lower but I feel like me flexibility is still holding me back (but getting better). Any criticism is most welcome.
 
Bar path and hips are going back. It should go straight up and down. More hip drive needed, straight up. Your also compromising depth on your last few reps, but my earlier point is more critical.

Put into YouTube ‘low bar squat’ and you’ll get about 10 videos straightaway showing you the correct path.

Your also bending your wrists too far back and seem to be taking some of the weight on them rather than all on your back.
 
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CaptainRAVE said:
Bar path and hips are going back. It should go straight up and down. More hip drive needed, straight up. Your also compromising depth on your last few reps, but my earlier point is more critical.

Put into YouTube ‘low bar squat’ and you’ll get about 10 videos straightaway showing you the correct path.

Your also bending your wrists too far back and seem to be taking some of the weight on them rather than all on your back.
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When you say hip drive do you mean my hips should be angled for longer instead of straightening before I extend my legs?

I've watched loads of videos and I think I get it, putting it into practice is difficult for me though. :)
 
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