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Random health and exercise thoughts - Page 3019

post #45271 of 57256
Quote:
Originally Posted by conceptionist View Post


There's some mental cues to think about, but generally I think deadlifts is the least technical lift. My trainer just say "bend down and pick it up".
Some important steps:

- hip or shoulder wide stance
- Deep breath: push out abs and lower back
- bend down at knees and hips so the knees are over the bar, hips close to the bar but still low enough to get leg drive
- grip width just outside legs, but wide enough so you don't get stuck on your quads
- the front if the shoulders should be in front of the bar before you pull: I was tought by the weightlifting and powerlifting coaches at my gym that this gets a much stronger initial pull to the knee
- straighten the arms and press the shoulders back and down into their back "pocket": thisactivates the lats and stabilizes the spine in a straight position
- create tension and pull out the slack of the bar
- don't yank it up as fast as you can if it makes you lose position (it does for me). "Speed" in the lifts is only good if you already have rock solid technique, or you'll just train improper movement patterns which results of the excessive focus on lifting it fast. Lifting heavy is about force production, not being as fast as possible. Powerlifting is a "slow" sport.

Regarding the front of the shoulders be in front of the bar, does that mean so if my knees and hips are closer to the bar which will make the shoulders be in front of the bar?

 

This makes a lot of sense! Thanks! 

post #45272 of 57256
Yes, pretty much.

A lot of "gurus" online say that you should lean back, have the shoulders behind the bar and feel like you're "falling backwards".

Like a lot of other technique advice, that's just cues overemphasizing a movement to counter another already faulty movement. It's not meant to be taken literally.

For instance, Westside Barbell preach arching your back as much as possible in the squat an deadlift. The reason they say that is because the spine flexibility of the general population is pure shit, with their standard spine position being in flexion. So thinking they should arch, they actually achieve a neutral spine. And neutral spine is always best. Try having a teenage gymnast girl arch as hard as possible in a max effort squat and she'll break her back.

Your shins should not be vertical and in contact with the bar before you bend down. The bar should be like 2" in front of the shins so when you bend down and the knees go forward, they make contact with the bar.

It's actually not so much they the front delts should be in front of the bar, but rather the goal is to get the back of the shoulder dead center right above the bar.

TLDR; bend straight down at both hips and knees so you're right over the bar and stand right up.
post #45273 of 57256
Quote:
Originally Posted by thekunk07 View Post

fuck you all i am the based god. 20.5 at 218

Fuck you Kunky Kong. My 18.5" guns feeling real poverty right now.
post #45274 of 57256
Quote:
Originally Posted by Crat View Post

What are your big 3 stats?

no clue anymore, i don't power lift, i squatted almost 600 past week for shits and giggles but i rep at 425. i bench 315 for reps and haven't really tried a 1 rep max in ages.

i lift heavy by most measures (curl 75lb dbells, military press 275 for 7-8 reps, t-bar row 5-6 plates) but i also do mix in a lot of high rep work and for things like lateral raises or other single joint movements, don't go much beyond 25lb dumbbells
post #45275 of 57256
Quote:
Originally Posted by mrchariybrown View Post

Fuck you Kunky Kong. My 18.5" guns feeling real poverty right now.

oh in waywt someone said that i measured wrong and they are 19.5 and that i should do a cut (below my current 9.5% i guess). so don't feel too bad.
post #45276 of 57256
Quote:
Originally Posted by thekunk07 View Post

oh in waywt someone said that i measured wrong and they are 19.5 and that i should do a cut (below my current 9.5% i guess). so don't feel too bad.

You might want to listen to him. He's probably a whole 165 pounds of pure muzkelz and can do like 3 kipping pull ups.
post #45277 of 57256
Quote:
Originally Posted by thekunk07 View Post


oh in waywt someone said that i measured wrong and they are 19.5 and that i should do a cut (below my current 9.5% i guess). so don't feel too bad.

 

99% sure he was kidding

post #45278 of 57256
i doubt it, this is sf where people who weigh 140 and deadliest 150 give advice like they are dorian yates
post #45279 of 57256

Australian sarcasm doesn't seem to work very well on yanks. Don't need to feel insecure, mate. You're looking great.

 

/thumbs up

post #45280 of 57256
smile.gif bad day, all the cell-tech is getting to me
post #45281 of 57256
So confused....
post #45282 of 57256
Think I'm rounding my back again because my back aches after deadlifting today. Ugh
post #45283 of 57256
a good training day, some heavy front squat triples to death and some light pressing and pulls.
post #45284 of 57256
@conceptionist there's a lot of similarity in what you're saying and the 1st pull of a clean. are you coached by weightlifters by any chance?
post #45285 of 57256
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