or Connect
Styleforum › Forums › Culture › Health & Body › Random health and exercise thoughts
New Posts  All Forums:Forum Nav:

Random health and exercise thoughts - Page 2515

post #37711 of 47701
Thread Starter 
Quote:
Originally Posted by ihambrecht View Post


LOL

also: http://www.youtube.com/watch?v=OloLS5kTrVs&feature=c4-overview&list=UUduKuJToxWPizJ7I2E6n1kA
post #37712 of 47701
Quote:
Originally Posted by Coldsnap View Post

It's in the youtube link I posted.

Watching you're video I can understand that you have hip problems. First thing to notice is you're a good 12" high of depth, like you pointed out.. Even at that height your lumbar spine (lower back) is immediately rounding, it hurts more to go lower because those tight hip flexors are pulled tighter by your lumbar spine. The hips and lower spine are all related, all those external and internal rotators connect to it. My guess is you have really tight hip flexors that are also weak along with bad bracing mechanics. You really need to understand what lumbar extension and lumbar flexion feels like, so you can stay in extension and avoid flexion. I'd practice lying supermans to sort of build a minds eye to what proper extension feels like:

http://www.criticalbench.com/exercises/supermans-exercise.htm

As for the tight hips I'd continue to sit on a lacross ball and release the hips. You're main goal should be to squat lower and lower each week while staying in lumbar extension, this will increase your hip mobility too as the weight pushes you under.

I know I get pegged for being crazy with this stuff, but it should be an easy fix if you stay on top of it and it's better than not squatting.

You might want to take a look at your lower back on deadlifts too.

Ok, so I should be mimicking the feeling that I get while doing supermans when I do squats? Like that sensation is the cue that my back is in extension and all is well?

Also, I tried doing couch stretches, could barely keep my one leg straight against the wall. I suppose that's a definite indicator of tight hips.
Quote:
Originally Posted by conceptionist View Post

Mark, those squats are sky high, but I believe you're aware of that.

If you're trying to do low bar, your knees are travelling too far forward. I think you need to open up your hips and push the knees out to the sides.
IIRC you own Kelly Starretts book. He explains the squat very well apart from the feet angle thing. Try to initiate the movement by pushing the knees out, rather than forward and sit your hamstrings back and then down to hit depth.

Your upper back seems to round at the bottom. This is probably caused by the upper back not being tight enough an your elbows pointing backward. They should be under the bar. Work on shoudler mobility with shoulder dislocations, stretching out the pecs and working out tight spots in the pecs, front and side delts and triceps. Take wider grip and push the elbows forward, especially at the bottom of the squat. That'll drive the chest up when you come out of the hole and keep you from rounding over. Arch your upper back hard already when you unrack the weight. As your shoulder mob gets better, narrow your grip to tighten the upper back even more.

Also, you're not built to not squat. Everyone can fix themselves unless their coming from a serious injury. It's just a matter of working on it enough. This might sound a bit weird / braggy / whatever but I just wanna give you an example where I've come from:

A year ago, I couldn't reach further down than halfway down my shins and had to stop back squatting for 6 months. I've also broken my left arm up by the shoulder joint where all the ligaments and muscles attach to the shoulder. It fucked up my strength and mobility so bad I couldn't even hold the arm at 45 degrees or even raise it. Then I started lifting, did 50-100 shoulder dislocations a day and now I can do them with a shoulder grip width holding a broomstick.

When I was doing the most mobility work to fix myself for getting back to squats, I did approx 1-2 hours mobility work every single day. Something like this: 
Foam roll and work out trigger points, couch stretch 3x a day, Defrancos agile 8 twice, chinese splits, and sitting in the bottom posiition of the squat  for sets of 2-3 minutes. Boring as hell and it hurt a lot but I got better.

Also did this for every lower body session

 

You're a monster with all the work you put in fixing your mobility and overcoming your injury, props man. Does not come off as braggish in any way.

As for my elbows, I always thought they SHOULD be behind you? Is it better to keep them pointed down towards the ground and closer to your sides?
post #37713 of 47701
Quote:
Originally Posted by MarkI View Post

Ok, so I should be mimicking the feeling that I get while doing supermans when I do squats? Like that sensation is the cue that my back is in extension and all is well?

Yep. I beleive it with the couch stretches, it's a pretty rough stretch and still gets me from time to time. You want to remember to squeeze the ass cheek of the leg you're stretching.
post #37714 of 47701
mark:

doyogawithme.com
post #37715 of 47701
Quote:
Originally Posted by mrchariybrown View Post

Really?

You have these right? http://www.eastbay.com/product/model:156313/sku:8088495/#sku=8088091

Man, mine have held up extremely well. I wear them every squat and deadlift session.

Yes, those are the ones. I guess if I had gotten XL maybe it wouldn't be an issue. But I like my compression shorts tight so I went with the smaller end of my range.
post #37716 of 47701
Thread Starter 
My bench has gotten fucking pathetic lol, barely managed 6 reps at 225 today. The last rep was nearly a miss. No idea why it's been going slowly down the last year.
post #37717 of 47701
Quote:
Originally Posted by Eason View Post

My bench has gotten fucking pathetic lol, barely managed 6 reps at 225 today. The last rep was nearly a miss. No idea why it's been going slowly down the last year.

Wow this makes me feel really good about my 210 bench, thanks Eason. icon_gu_b_slayer[1].gif
post #37718 of 47701
Yeah i'm repping 205 kill me now.

OTOH my bench is no longer way above my squat.
post #37719 of 47701
I can't wait to get my bench up I feel like a flat chested girl feels around all her busty friends whenever I go to the gym maybe I should start stuffing
post #37720 of 47701
Quote:
Originally Posted by MarkI View Post


Ok, so I should be mimicking the feeling that I get while doing supermans when I do squats? Like that sensation is the cue that my back is in extension and all is well?

Also, I tried doing couch stretches, could barely keep my one leg straight against the wall. I suppose that's a definite indicator of tight hips.
You're a monster with all the work you put in fixing your mobility and overcoming your injury, props man. Does not come off as braggish in any way.

As for my elbows, I always thought they SHOULD be behind you? Is it better to keep them pointed down towards the ground and closer to your sides?

The upside is that when you've fixed one area, you only need to do some basic stuff and lift with proper form to maintain it. I do't do nearly as much for the hips and shoulder these days. Now I just need to get back on it to fix my supinated feet (collapsed ankles) and bad external rotation of the other arm :fu:.

 

And yeah, the couch stretch hurts a lot and is really tough when you start doing it. I've shown it to some friends and they nearly cried and gave up about a minute in. Just remember to keep the front legs shin vertical, neutral spine and squeeze your glutes hard to keep the spine in that position. My top tip for doing boring static mobility work like the couch stretch, bottom squat sits or external hip mobility flossing, is to distract yourself. I can easily 10+ minutes in a position if I'm reading a magazine or watching a series or whatever, whereas I would stop about 2-3 minutes in otherwise due to pain and it being boring.

 

Elbows in the squat: I think Rippetoe is one of the only coaches that advocate the elbows pointing back thing, and as you know his way of teaching the squat leaves is not the best.

Elbows back can make you lean forward and round your upper back. Elbows under and driving forward when you come up of the hole prevents that.

post #37721 of 47701
For real. I do all my stretching in the morning in front of a TV that's connected to the computer. Watching the news, or some youtube video, porn. Anything helps.

I've watched full movies upside down, stretching against a wall haha
post #37722 of 47701
Managed 225x14 on bench today for a new PR. Coulda gotten 15 but didn't have spotter
post #37723 of 47701
Weight loss stalling hard. It's really hard to keep up an extreme diet when the scale's not moving.
post #37724 of 47701
Might be time for cardio brah
post #37725 of 47701
Quote:
Originally Posted by GraphicNovelty View Post

mark:

doyogawithme.com

 

Not a huge fan of these, I found most of them short and not that challenging.  It might be a good place to start but I think there are better videos out there if you don't mind paying or pirating.

 

Trying to do ashtanga series I is a lot more engaging, in my opinion.  Start just by trying to get the first ~15 minutes correctly and then slowly work up to the whole thing.

New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Culture › Health & Body › Random health and exercise thoughts