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« Reply #90 on: September 25, 2011, 09:35:01 am » |
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25 September 2011 Warming up at 9'8'' ( 295cm ) rim. Made dunk ( palming ball ):  Missed dunk ( off the backboard toss ):  |
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ESav15
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« Reply #91 on: September 25, 2011, 09:38:39 am » |
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that off the backboard would have been NASTY. nice jumps btw  |
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vag
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« Reply #92 on: September 25, 2011, 03:14:20 pm » |
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that off the backboard would have been NASTY. nice jumps btw Thanks man! LOL , that dunk miss was stupid , although the toss was too high i almost got it , ball needed to be 2'' lower so i could cuff it better. On the other hand , i could have also nailed it if i jumped 2'' higher!   |
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vag
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« Reply #93 on: December 09, 2011, 03:32:29 pm » |
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Ok , time for a squat form check. This is a set that i couldn't do full squats , it's what i log in my journal as 'barely above parallel'. Feedback on such sets is very important , because those are my 'money-sets' , i build up full squats in 11lbs increments and this is the last set that i can complete only if i go till this depth and i push with all i've got , if i went below parallel at this set i would fail. Let me know what you guys think... |
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Raptor
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« Reply #94 on: December 09, 2011, 04:02:07 pm » |
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To me it looks like you have a long torso and you keep the bar in a very high bar position that's disadvantageous for you right now... you bend quite a bit forward. |
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vag
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« Reply #95 on: December 10, 2011, 04:20:52 am » |
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To me it looks like you have a long torso and you keep the bar in a very high bar position that's disadvantageous for you right now... you bend quite a bit forward.
I agree with high/low bar position & back lean. This video is 2 weeks old , i've been experimenting/focusing in upright torso and lower bar positioning in the next sessions , torso goes well , low bar not. I disagree with torso length though , i think my torso is short compared to legs , that was also shown at this squat thread measurements that we did here some time ago. I think what describes me best is this: A lot of athletes are built with a shorter torso and longer legs, for these athletes putting the bar down a few inches lower on the rear delts is beneficial, and can influence the load used significantly. For athletes of this build, they are going to have significant forward lean REGARDLESS of the squat style they choose in most cases, so reducing the lever arm of the upper torso, actually HELPS them get more glute, quad, and hamstring involvement, without the same stress a higher position has on the low back. An athlete with a longer torso will often feel MORE lower back involvement when attempting this style, it all depends on the individual. As long as you follow the same general guidelines, shoulder width or slightly wider stance, slightly below parallel depth, and the LEGS and HIPS taking the brunt of the workload, you need not worry about which type of squat youre doing, youre strengthening your LOWER BODY.
Regardless of the lean , i am trying to push the weight with my legs and not 'good morning' it. I think i am doing it right because i have never felt any stress at lower back, i don't see a good morning in the video either. Anyone else? |
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LanceSTS
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« Reply #96 on: December 12, 2011, 01:30:04 pm » |
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Yea, youre definitely in the long legs, shorter torso category, and its going to take a little forward lean to get down below parallel with that build. Youre getting a little forward on the toes and thats leaning you over a little more than you would be if you kept the weight back a little over the mid foot (think heels for now until you get used to it). If you want to stick with high bar squatting, you might try this, pendlay suggested it several times and Ive found it very useful as well for athletes having issues keeping an upright torso in the high bar squat (and even low bar). Start with the weight on the heels, and push the knees forward FIRST, before the decent. You HAVE to keep the weight on the heels though for this to work and not kick you forward on your toes. Once youve pushed the knees forward a few inches they are DONE moving forward, now all thats left is to sit down with the hips. That along with this stretch here http://www.youtube.com/watch?list=PLF9CE7D7B60E3AABA&feature=player_detailpage&v=MqyV9KIBuPwshould help immensely. Might give that a try, if it doesnt feel "better" within a few sets I would just continue as you are and focus on keeping the weight a little further back over the heel and mid foot. That extra dorsi flexion gained from that stretch can help the amount of torso lean a ton though. edit: be sure to do that stretch right before squatting, and if you have ever considered some weightlifting shoes, those would help a lot too. If you dont want to get the shoes, you can put 2.5 or 5lb plates under your heels, and get the same effect, though it takes a little more time setting up and getting into position. |
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« Last Edit: December 12, 2011, 01:32:47 pm by LanceSTS »
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Relax.
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vag
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« Reply #97 on: December 13, 2011, 02:52:50 am » |
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-I think i will stick with high bar , i tried the lower bar several times , it just won't work for me. I have watched all the guideline videos , tried it with lower weights , the damn bar just won't secure lower. -I have already been working on keeping the weight under midfoot since i shot that vid , i think it goes well. -You are right on about dorsiflexion , it is a major reason for my limited depth. I tried the plates to gain some leverage , they kinda helped but didn't feel comfortable at all, i am searching for lifting shoes as of last week. -Looking forward to try the stretch and the knees/hips trick , will let you know of what happens. Thanks a lot for the guidelines Lance. |
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Raptor
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« Reply #98 on: December 13, 2011, 05:21:21 am » |
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You should give a bit more effort in trying the low bar. When I first started doing low bar it felt SO awkward, the bar was sliding down my back, I had to really contract my arm muscles to keep it there. I was also kind of exaggerating the low bar position and found out that "medium" bar fits best. Right under the traps. If you really flex the posterior delts and back then a shelf will form there. Big or little, it will be there. So try a "medium" bar position and see how that goes. |
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vag
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« Reply #99 on: January 04, 2012, 09:42:45 am » |
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New mix , no posted dunks included , sessions from August till December 2011: |
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« Last Edit: January 04, 2012, 09:46:02 am by vag »
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LanceSTS
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« Reply #100 on: January 04, 2012, 08:25:41 pm » |
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Nice work Vag, keep on keeping on bud! |
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vag
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« Reply #101 on: January 05, 2012, 03:31:34 am » |
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Nice work Vag, keep on keeping on bud!
Thanks Lance , i will do my best! |
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vag
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« Reply #102 on: April 17, 2012, 03:10:41 pm » |
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New form video , HP cleans and squat singles: -Obviously not getting full depth at squats. However happy with form improvement, much less back lean and also looks like weight is not shifting forward like it used to ( see previous squat form video a few posts above ). -First time ever filming HP cleans , they look good to me, but i don't know shit about cleans so my opinion is useless. Very interested in your feedback & corrections on my lifts. |
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Raptor
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« Reply #103 on: April 17, 2012, 03:54:58 pm » |
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The PC looks ... "weird" to me, but you do jump and extend if I play-pause-play-pause the video. Why do you go so low when you lower the bar? I go just above the knee to what Rippetoe calls the jumping position. Also you should focus on getting your elbows straight ahead when you rack. You're now holding the bar with your hands and it's not racked on your shoulders (I do that as well due to lack of flexibility). You won't really be able to clean properly until you can really catch well. You're going to reach a weight where you can high pull the bar but never catch it. Oh, and try keeping the bar closer to the body. If I'm not mistaken (and I could be), it's called a "clean" because that bar is "clean to the body" (meaning - very close). I don't remember where I heard this (probably Rippetoe) but... this is what I remember as far as the naming is concerned. But the squat looks good to me. |
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TheSituation
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« Reply #104 on: April 17, 2012, 04:47:23 pm » |
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You're pretty much doing power curls. On power cleans the bar should literally end on your shoulders like a front squat, not in your hands. Maybe do some front squats first to get used to the position. |
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I don't lift for girls, I lift for guys on the internet
[7:31pm] adarq: ripp, being honest, it's hard for u to beat jcsbck, he's on fire lately
[7:31pm] adarq: he's just
[7:31pm] adarq: wrecking people
[7:31pm] adarq: daily
Say NO to Maroko
And also NO to anyone who associates with him. No Taylor Allan. No Adam Scammenauger. No Kelly Baggett. No Elliot Hulse. No Jtrinsey. NO JUMP USA
Don't PM me asking me training questions. I'm here for the lulz. If you want help, post on the forums and get help from all the members, maybe even me.
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