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Blog Section => LanceSTS's Performance Blog => Topic started by: LanceSTS on November 21, 2010, 04:34:41 am
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Hang Clean with 1-2-3 Drill
http://www.youtube.com/watch?v=CPlpWV5J9SI
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Jump Snatch
http://www.youtube.com/watch?v=lTTmPtFIn-4
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Push Press and Push Jerk
http://www.youtube.com/watch?v=J-xgHIEJBJ4
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1-2 Jump Squats
http://www.youtube.com/watch?v=dPkDvr-kXjU
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Single Leg Hang Clean
http://www.youtube.com/watch?v=IhYq20EgqW4
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Single Leg Box Squat
http://www.youtube.com/watch?v=XEGwhk-dZsc
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High Box Squat
http://www.youtube.com/watch?v=nEoJnhEqu_o
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Explosive/Reactive Calf Raise
http://www.youtube.com/watch?v=QLN3T43YlNg
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Sprinters Bridge
http://www.youtube.com/watch?v=eAaBXq90AAM
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Single leg bounding
http://www.youtube.com/watch?v=nW_gtxo3DEQ
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Altitude Landings
http://www.youtube.com/watch?v=fbqgv6d0IVg
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Reactive Lunge Progression #3
http://www.youtube.com/watch?v=8yOM6ORTyWY
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Shoulder dynamic warm up
http://www.youtube.com/watch?v=XU3bmkc_tx8
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Pulling Squat (hamstring squat)
http://www.youtube.com/watch?v=WLIiY1TpP5s
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RDL/Standing hip ext
http://www.youtube.com/watch?v=VDISOX-TTWE
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Reactive Squat (v1)
http://www.youtube.com/watch?v=CWft9IHNxGE
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Power Rowing/Pull Potentiation
http://www.youtube.com/watch?v=FlCl7ELb2Lk
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This was a test on the tendo showing the difference in power production between a traditional jump squat and the reactive 1-2 jump squat. I thought I had the tendo screen turned enough toward the camera that it could be seen on film but he is between .3 and .5 m/s better on the reactive version. This is a complex we use to start alot of lower body workouts, the standard jump squat is good for things like sprinters coming out of the blocks, firing off the line in football, etc. The reactive version is very good for 2 leg rvj and also svj, what I have found is that more reactive/plyometrically effecient athletes will use a higher bounce on the prep jump of the 1-2 and get an increasingly higher power number, athletes who are not plyometrically effecient will generally prefer a smaller prep bounce and tend to score worse when the height of the initial bounce is increased. It is the goal through training to increase the height of the first bounce and get a corresponding higher number on the second. Progressively using a higher bounce has been very successful with my athletes and carried over very well to performance. I have of course tested traditional "rebounding" jump squats but the intensity is no where near the same after more than a couple of bounces and the jumps become submaximal as well as form breaking down. The 1-2 will allow complete focus on the reactive transition between the two jumps and a maximal effort on the 2nd in good form.
http://www.youtube.com/watch?v=uHfjZkOnKVM
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very nice vid, i definitely like 1-2 jump squats over rhythmic jump squats. great explanation above too, 1-2 jump squats would really be beneficial for RVJ, especially from short runups, ie drop step.
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very nice vid, i definitely like 1-2 jump squats over rhythmic jump squats. great explanation above too, 1-2 jump squats would really be beneficial for RVJ, especially from short runups, ie drop step.
Thanks, and yea, I definitely get better results with these than traditional rythmic jump squats. The rebound after the first bounce is much more focused and powerful, not to mention the form is much more solid, safe, and consistent throughout the set.
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You better believe I'm going to do them when I decide to stop working on strength and hypertrophy and get into the power/plyo thing.
I'll probably choose to do stuff like this and MSEM while focusing on losing fat.
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You better believe I'm going to do them when I decide to stop working on strength and hypertrophy and get into the power/plyo thing.
I'll probably choose to do stuff like this and MSEM while focusing on losing fat.
nice, sounds like a good plan, the jump squat will potentiate the msem squats and the msem will aid the jump squat in the following workouts.
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Single leg bounding
http://www.youtube.com/watch?v=nW_gtxo3DEQ
posting some more videos of my girlfriends training, elite collegiate athlete, top 3 in the nation in long jump, triple jump, and javelin sr year, invited to U.S. Track and Field team.
http://www.kbtx.com/sports/features/2/2653191.html
95lb single leg hang clean
http://www.youtube.com/watch?v=zXx47nc-5-4
225 lb high bar squat (a cycle of high bar squats, 90% of full squats are low bar, shoulder width athletic style squats)
http://www.youtube.com/watch?v=F3qxh84ptD4
315 lb deadlift
(reason Im laughing is I have only used sumo deads probably twice with her so right before she pulls 315lbs she says "is this a deadlift" lol,."
http://www.youtube.com/watch?v=o3lVVyHCLBE
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I was waiting for this awesomeness.
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Wow, great lifts, must be awesome to have a girlfriend like that.
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hah, thanks guys.
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WOW! she's really strong!
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WOW! she's really strong!
thanks, none of those lifts are close to maximal though, her bests in training are a 350 full squat @ 165bw, 185 power clean, 155 for 3 rep single leg hang clean, 275 for 3 single leg box squat, 195 bench press. We are busy now training people and running the gym but hopefully we can get her in a few meets unattached soon, she still hasnt reached her potential if she wants to keep at it. Trouble with track and field here in the u.s., especially with females, is its no money in it. Most the athletes competing past the collegiate level in track and field are still having to work full time jobs, train, travel, etc. sad... track and field is a great sport with some of the most elite athletes out there.
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she's boss, great lifts, great vids.
hope she continues getting back to "normal", would be sick to see that footage. when did she achieve those PR's you listed, generally? how long ago?
ya man it's unfortunate the state of T&F in usa.
pC!!
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she's boss, great lifts, great vids.
hope she continues getting back to "normal", would be sick to see that footage. when did she achieve those PR's you listed, generally? how long ago?
ya man it's unfortunate the state of T&F in usa.
pC!!
thanks, all those numbers are a couple of years ago when she was actively competing, we dont push the spp lifts nearly as hard now since training is waaaaaay less frequent for her and a meet hasnt been decided on for sure yet, but the bench and squat are probably within a decent range from her best right now. We snatch alot too now so the clean is not far off either.
thats one thing about her when she was one of my athletes, she worked harder and with more focus than I had ever seen. If she really decides she wants to go after it again there is no doubt in my mind she can still compete on an elite level, but either way Im happy with what she has accomplished already and I dont push her into anything she doesnt want to do. We both have a passion for training and training other athletes though, and we will always continue to train regardless of competition or not.
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350 full squat at 165? :o
What was her vert then? She must've dunked for breakfast.
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350 full squat at 165? :o
What was her vert then? She must've dunked for breakfast.
Full squat = slightly below parallel, half squat= slightly above, when im speaking about depth btw, I dont worry about anything lower than that as it becomes more counterproductive if you force someone into a deeper position thats not needed nor any more beneficial.
When she was at her peak we would go to the court and do some jumps for a change of pace on plyo day, she could dunk a volleyball easily, dont remember her ever trying to dunk a basketball though. I have never measured her reach so I cant tell you an exact figure on what it would be, but off one leg running its elite level for a female for sure. If she decides to keep training to jump competitively again I will get some videos of jumps, meets, and training.
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Man that would be great. I mean, time goes by, we all get old, it will be a shame, after so many years, effort, luck (in terms of genetics) to waste her talent. It really would. So I for one would love to see that.
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Man that would be great.
thanks, we will see what the future holds and if she really wants to do it again, should be very interesting, she was hitting pr's almost meet to meet her senior year so definitely even more potential there for bigger numbers.
I mean, time goes by, we all get old, it will be a shame, after so many years, effort, luck (in terms of genetics) to waste her talent. It really would. So I for one would love to see that.
Well, she has already been an extremely successful athlete so she definitely hasnt wasted her talent. If she wants to keep doing it then yea, there is definitely a possibility for more, but if she stopped and never competed again shes already done a ton in track in field. thanks for the support, I hope she does it too, the ONE good thing about track and field here is its easy to get into a meet anytime, she can jump unattached and post numbers at any collegiate meet so it wont be hard to find meets to compete in.
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How do you get in a meet? Do you gain money if you win?
It can't be as easy as "Hi! I want to get in this meet.".
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How do you get in a meet? Do you gain money if you win?
It can't be as easy as "Hi! I want to get in this meet.".
well its pretty easy, you apply to the meet director or whoever is hosting and compete unattached, meaning you can win but youre not technically competing against the other athletes there. For example if you win your event, the second place finisher is actually going to be first place, assuming he is not unattached too. Money is almost impossible without a sponsorship ie. nike, addidas, etc., for females its even harder to get since so little attention is paid to track and field here. But yea, ive been to several collegiate meets that had people over 40 yrs old competing, some did surprising well, they just run attached and want to stay competitive. When she won the Texas relays the girl that actually finished first was an unattached competitior, olympic athlete for some other country (forgot) but yea, her results are just for her and her coaches, they dont count against the collegiate athletes.
btw, just found this javelin pic of her from a while back, this was around the time of most the upper body pr's lol.
(http://web.wireimage.com/images/tnm/8989146.jpg)
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Dead start accelerations off rack/ 315lbs (roshunda training)
http://www.youtube.com/watch?v=zCaHLIconu4
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Dbell tricep ext/supp pressing exercise
http://www.youtube.com/watch?v=IthD26YnwfM
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dammit, tried to download some of your youtube vids into my iphone so i can view on the way to the gym.
lousy downloader program not working :-[
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Hang Clean with 1-2-3 Drill
http://www.youtube.com/watch?v=CPlpWV5J9SI
I am new in this forum. I do hang clean regularly, but after I watched this vid, I think my form is crap.
You mentioned about loading the glutes, not the hamstrings just like doing RDL, but when I do RDL, I stretch my hamstring more than my glutes. And also you said sit back, does that mean sitting back like westside barbell box squat style?
Another question is do i arch my back like doing back squat or keep it kind of natural with very slight arch? Should I feel my hamstring being stretched when I am sitting back or only the glutes?
Many Thx
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Hang Clean with 1-2-3 Drill
http://www.youtube.com/watch?v=CPlpWV5J9SI
I am new in this forum. I do hang clean regularly, but after I watched this vid, I think my form is crap.
You mentioned about loading the glutes, not the hamstrings just like doing RDL, but when I do RDL, I stretch my hamstring more than my glutes. And also you said sit back, does that mean sitting back like westside barbell box squat style?
Another question is do i arch my back like doing back squat or keep it kind of natural with very slight arch? Should I feel my hamstring being stretched when I am sitting back or only the glutes?
Many Thx
there is a point of arching that is over doing it, and taking the glutes out of it, so you will feel the hamstrings dominate, that is too much. You want to keep a flat back, not rounded in any way, but not over arched either.
The best thing to do is practice an rdl iso at the bottom position, just above the knee, and hold for 30 seconds or so, really focusing on feeling the glutes fire. Once you get the iso down, progress into a traditional rdl, with the glutes leading the movement. Finally incorporate the clean, once youve mastered the first two.
Learning to pull down with the hip flexors is invaluable to truly turn on the glutes, dont just "fall" into the bottom position, PULL down into it.
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Half Squat with transition emphasis.
http://www.youtube.com/watch?v=BoD5ditPmJo
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Awesome vids lance. Thanks for putting these out man. Your gf's stats are really impressive haha. Motivation!!
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Awesome vids lance. Thanks for putting these out man. Your gf's stats are really impressive haha. Motivation!!
np man, glad they helped.
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sir lance...
im watching vids... on the internet regarding. full squatting...
do you have a vid of you or your athletes full squatting... and cues for full squatting... tips... anything sir lance...
coz a while ago... on 295 lbs on the bar... i fell forward on my last rep... what do you think is the cause of this? first time it happened...
thanks sir lance!
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sir lance...
im watching vids... on the internet regarding. full squatting...
do you have a vid of you or your athletes full squatting... and cues for full squatting... tips... anything sir lance...
coz a while ago... on 295 lbs on the bar... i fell forward on my last rep... what do you think is the cause of this? first time it happened...
thanks sir lance!
maybe when you went down you went on your toes? It has happened to me once too.
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Hi
Nice vids lance, you're the only one that comes up with these new exercise which will be beneficial for us.
what do you think about acceleration style squat or normal squat but at an angle i.e. 45 degree adjustable. Immitating the sprint start out of the block.
Also feetplacement should be at an angle as well like the blocks.
Also when it comes to squat the more deeper you go the more your glutes and hip flexors are training but when you go right to the bottom there is a point where it becomes pointless where your muscles are relaxed.
So doing squats very deep but not too deep the point where it is most beneficial.
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sir lance...
im watching vids... on the internet regarding. full squatting...
do you have a vid of you or your athletes full squatting... and cues for full squatting... tips... anything sir lance...
Yea, there are several on my channel, I dont have an instructional squatting video though, may make one eventually.
coz a while ago... on 295 lbs on the bar... i fell forward on my last rep... what do you think is the cause of this? first time it happened...
thanks sir lance!
Weight shitfted forward somehow, couldve been from the torso, couldve been from the feet. Make sure to keep centered over mid foot, where you tie the knot in your shoes. If you are coming forward then think about pushing through your heels.
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Hi
Nice vids lance, you're the only one that comes up with these new exercise which will be beneficial for us.
what do you think about acceleration style squat or normal squat but at an angle i.e. 45 degree adjustable. Immitating the sprint start out of the block.
Also feetplacement should be at an angle as well like the blocks.
Also when it comes to squat the more deeper you go the more your glutes and hip flexors are training but when you go right to the bottom there is a point where it becomes pointless where your muscles are relaxed.
So doing squats very deep but not too deep the point where it is most beneficial.
Im not sure what you mean bud about the sprint start position in a squat, a low bar squat with a little torso angle is a little more similar but i wouldnt purposely try to imitate those exact angles in the blocks. Just make your glutes/hams/quads/psoas/calves as strong as humanly possible in the weight room, and convert that into speed on the track.
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Sorry about the confusion, what i meant was regarding my first part of the post is that would doing squats at an angle help in immitating sprint block starts. i have attached an image i drew on paint to get an idea.
http://imageshack.us/photo/my-images/695/squath.jpg
sorry about bad quality, rushed it in paint.
About my second point, i was talking about when doing the squat sit back going past parallel until you reach a certain point where you can stop to get the most benefit from the squat before you go back up and if you continue going further deeper than the benefit recieved from the squat reduces, is this true is there such a point.
i.e. When doing ATG squat you go deep but is such thing as going too deep that it becomes useless.
i do the ATG squat and it probably may be too deep.
Thanks
Hope this is a better explanation
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Sorry about the confusion, what i meant was regarding my first part of the post is that would doing squats at an angle help in immitating sprint block starts. i have attached an image i drew on paint to get an idea.
http://imageshack.us/photo/my-images/695/squath.jpg
sorry about bad quality, rushed it in paint.
ah, yea I get what youre asking but no, I dont think that would be beneficial unless you had some sort of machine that tracked the barbell, and even then, it would be minimal carryover. Get strong in the lower body, at a high speed, and practice a ton of starts, thats worked for decades and will continue to.
About my second point, i was talking about when doing the squat sit back going past parallel until you reach a certain point where you can stop to get the most benefit from the squat before you go back up and if you continue going further deeper than the benefit recieved from the squat reduces, is this true is there such a point.
i.e. When doing ATG squat you go deep but is such thing as going too deep that it becomes useless.
i do the ATG squat and it probably may be too deep.
Thanks
Hope this is a better explanation
Well, imo once youre below parallel (top of this crease is below knee level), youre getting most of the benefits of any range of motion, regardless of how far below you are. Squat as deep as you can but dont force it once past parallel, youve already put the quads at a disadvantaged position and made the glutes take most the workload at the bottom point.
Bouncing out of the bottom like youre referring to is used by olympic lifters as this is the position they are forced into under a heavy clean, so its a skill more than anything, but done right it is beneficial as well as more weight can be handled. If you are comfortable squatting to that depth then I would suggest you continue.
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here is a video i uploaded on youtube to have my form checked, my aim was to do ATG.
http://www.youtube.com/watch?v=CBI9t3WFhiE
This as deep as i can go without forcing and last time i did that my Glutes was very sore, so yeah my glutes take the most workload and that is the main aim of the squat, right.
I go deep. But i find it hard to come up and i read in one of your post with someone with the same situation that i am not getting enough protein in my muscle as i don't consume whey protein powder during my workout which i will start for my hypertrophy workout.
So what you are saying is that as long as i go past parallel that is the point where i get the most benefit and it doesn't matter how deep you go? but don't force it, i will try and get video of just going to the point of parallel and see how it goes.
thanks
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you've already put the quads at a disadvantaged position and made the glutes take most the workload at the bottom point.
This what we want, right? so we train the Hamstring and the Glutes more.
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seifullah, I cant tell you a lot about that squat because its an unweighted squat, and will look different with a load on the bar, but you need get your form down before you worry about more depth. Youre driving the hips up before the torso, resulting in a good morning type movement on the concentric portion of the lift. Think about driving your traps up into the bar the very first thing you do out of the hole, and dont go any lower than you can while maintaining your neutral spinal position. Once you have that down you can work on getting deeper while maintaining that position.
As for getting the glutes more involved, yes thats a good thing but not at the expense of form or safety. If you go to a depth of slightly below parallel, you can hit every muscle in the lower body very well, and there is no need to force any more depth at that point, if it is comfortable thats fine, but dont force it.
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I probably misunderstood what Mark Rippetoe stated regarding the squat. He said that when driving up with the squat you have to drive your hips up. He is always emphasizing on the Hip driving up first.
http://www.youtube.com/watch?v=yha2XAc2qu8
Always emphasising on hip driving up first, this is what i have been following ever since.
i will get a video of my doing a loaded squat, but i have access to tires which are big and therefore it would be hard to see the side view.
Thanks
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I probably misunderstood what Mark Rippetoe stated regarding the squat. He said that when driving up with the squat you have to drive your hips up. He is always emphasizing on the Hip driving up first.
http://www.youtube.com/watch?v=yha2XAc2qu8
Always emphasising on hip driving up first, this is what i have been following ever since.
i will get a video of my doing a loaded squat, but i have access to tires which are big and therefore it would be hard to see the side view.
Thanks
right, you want to drive the hips up, BUT not at the expense of the torso the staying down. Drive the hips AND THE TORSO UP, but from the HIPS.
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So i should drive the hips up but at the same time i should drive the torso up by the hips. by this you mean when i go up i should try not let my body come past 45 degrees becoming horizontal so keep my torso up when raising hips and extend by the hips.
i will try and post a video with weights with what you said and see how it goes.
i guess it's not easy to squat as i thought, its a technical lift.
thanks
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Finally, Here is a video with 112lbs of weight on it, it was raining heavy for 3 days it got muddy outside, tires had mud, i got dirty so i had to stop and weight when it was not raining, it was quite wet the grass as it had rained last night but nothing too messy as the other days. I forgot to emphasize my shoulders but feel i did use my shoulders quite a bit, just wanted to record myself squatting heavy weight, wasn't as hard as it would have if i went to the bottom as i would need to put even more effort.
http://www.youtube.com/watch?v=SfOdOg_YvTg
when you say don't force, do you mean go to a point where i can comfortably go back up instead of going all the way to the bottom and use more effort to come up.
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112 lbs is heavy weight? What's going on in here?
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Finally, Here is a video with 112lbs of weight on it, it was raining heavy for 3 days it got muddy outside, tires had mud, i got dirty so i had to stop and weight when it was not raining, it was quite wet the grass as it had rained last night but nothing too messy as the other days. I forgot to emphasize my shoulders but feel i did use my shoulders quite a bit, just wanted to record myself squatting heavy weight, wasn't as hard as it would have if i went to the bottom as i would need to put even more effort.
http://www.youtube.com/watch?v=SfOdOg_YvTg
when you say don't force, do you mean go to a point where i can comfortably go back up instead of going all the way to the bottom and use more effort to come up.
Ok man, first of all, completely forget the hip drive thing, dont think about it, try it , etc, youre taking it to the extreme and mis understanding it and your hips are coming up before your torso does, putting a TON of stress on your lower back and spine. You need to start from square one and try to stay as upright as you possibly can, I would even do some front squatting for a while to re enforce that position. You can try box squatting and keeping a more upright torso for a while, sometimes that helps, but you HAVE to get to the point that your hips arent beating your torso up to the top. I would definitely post another form check video with a front squat and either a box squat with a more upright torso position or a back squat with a more upright, but you need to work on that before you progress to heavier weights bud, thats not safe at all the way youre currently doing them. Props on the tire weights though, finding a way to make a weight set out of that is boss.
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Thanks for the info, will get another vid, will keep in mind about what you said, try keep upright position.
Makes sense what you said, when i do it this way, it don't hurt my back, but when i go for another set i get pain in my back in by trying to lift it off the rack.
Finally, Here is a video with 112lbs of weight on it, it was raining heavy for 3 days it got muddy outside, tires had mud, i got dirty so i had to stop and weight when it was not raining, it was quite wet the grass as it had rained last night but nothing too messy as the other days. I forgot to emphasize my shoulders but feel i did use my shoulders quite a bit, just wanted to record myself squatting heavy weight, wasn't as hard as it would have if i went to the bottom as i would need to put even more effort.
http://www.youtube.com/watch?v=SfOdOg_YvTg
when you say don't force, do you mean go to a point where i can comfortably go back up instead of going all the way to the bottom and use more effort to come up.
Ok man, first of all, completely forget the hip drive thing, dont think about it, try it , etc, youre taking it to the extreme and mis understanding it and your hips are coming up before your torso does, putting a TON of stress on your lower back and spine. You need to start from square one and try to stay as upright as you possibly can, I would even do some front squatting for a while to re enforce that position. You can try box squatting and keeping a more upright torso for a while, sometimes that helps, but you HAVE to get to the point that your hips arent beating your torso up to the top. I would definitely post another form check video with a front squat and either a box squat with a more upright torso position or a back squat with a more upright, but you need to work on that before you progress to heavier weights bud, thats not safe at all the way youre currently doing them. Props on the tire weights though, finding a way to make a weight set out of that is boss.
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Yeah, for me it was quite heavy as my max rep is 146lbs which i calculated after doing 5 reps of 130 was hard going all the way down and then up, i find 120lbs heavy, but thats because my form was bad.
112 lbs is heavy weight? What's going on in here?
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Here is an update of the vids
Squat ignoring the hip drive.
http://www.youtube.com/watch?v=R_2aiuXzmqk
Attempt at the box squat
http://www.youtube.com/watch?v=5U-nbHNLct4&NR=1
I couldn't do the front squat as i have never done it before so i couldn't do it right and placed it on my wrist injured it as i placed my wrist on my shoulder and i have to bend down to place it and i was leaning back making it dangerous.
need practice on form of front squat.
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Here is an update of the vids
Squat ignoring the hip drive.
http://www.youtube.com/watch?v=R_2aiuXzmqk
Attempt at the box squat
http://www.youtube.com/watch?v=5U-nbHNLct4&NR=1
I couldn't do the front squat as i have never done it before so i couldn't do it right and placed it on my wrist injured it as i placed my wrist on my shoulder and i have to bend down to place it and i was leaning back making it dangerous.
need practice on form of front squat.
First two reps of the squat, thats MUCH better, last two got back into the hips coming up coming before the torso. Focus on making the torso come up FIRST like you did in those first two reps, lighten the load until you build up the strength and form to do so and youre on the right track.
Box squat looked better than the free squat as a whole, still, as you got into the set the same issue showed up, youre going to have to exaggerate the chest/torso rising first for a while until it becomes habit for you, you can do it, the first reps of both sets is already a MASSIVE improvement from the last squats.
On one day you can free squat, on the next lower body day box squat. that will work well for you and allow you to reinforce the form youre after. BIG PROPS ON GETTING THOSE VIDS UP AND WORKING ON FIXING YOUR FORM BUD, thats super important to success in the long run. I would start with high"ish" rep sets of one tire per side for a while, something like 10 rep sets, then progress to the load youre currently using once you have that form dialed in.
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selfullaah73 = beast.
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Thanks for the comment guys.
I guess it's just stuck in my head that it happens without me realizing.
will try again, do what you suggested and get a better squat done.
note to self: This time, don't concentrate on hip drive but also exhaggerate chest sticking out and always facing forward don't let it come down.
Thanks
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I did 3x10 of 1 tires which is 56lbs for squat then box squat next day
tried to film a squat of myself was not happy
so did 1x10 of 1 big tire and 1 small which was 105lbs did it with good form
so now attempted the squat which was 7lbs heavier then with the previous good form squat, i still have some doubts about it but probably you can help.
Squat video
http://www.youtube.com/watch?v=iTWfIdlg_HM&NR=1
since my box squat was affected by form so i tried perfecting the form for that as well, i can see that my hips go up again in the last rep in the video i don't know how it happened i didn't feel like i was doing that.
box squat
http://www.youtube.com/watch?v=NhuD642UFDk&NR=1
I still feel like i still need to improve, will definitely get another video done.
thanks
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You still need to drive your "neck" or back of head into the bar in your squats. You have this tendency to lean forward or letting your chest collapse. At least, this is what I constantly see out of your videos. Otherwise, the squat looks better than the last video I saw from you.
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Thats what i need help with in keeping my torso upright when im doing the squat i feel like my torso is straight but when looking at the videos it just is different.
is it maybe because im sitting back too much that my body is leaning forward?
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Youre improving bud, still have that issue of hips rising before the shoulders on several of those reps though. I would front squat for a few sets prior to your back or box squatting. This will force you into a better position and mechanics, or you will lose the bar. Once you can front squat comfortably, go into the back squats, and keep that toso position/ technique in mind.
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I have problem with front squat i don't how to do them. where do you position the bar. I feel that if i did these then it would help tremendously because of keeping the bar from rolling off my shoulders i will have to keep my torso upright. But that's my problem to place the bar. I tried placing it behind my collar bones, bar is too thick to fit in that place. also the way people are placing there fingers im suprised they haven't injured their wrist by placing the bar on their finger tips.
any tips on doing the front squat would be great. thanks
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I have problem with front squat i don't how to do them. where do you position the bar. I feel that if i did these then it would help tremendously because of keeping the bar from rolling off my shoulders i will have to keep my torso upright. But that's my problem to place the bar. I tried placing it behind my collar bones, bar is too thick to fit in that place. also the way people are placing there fingers im suprised they haven't injured their wrist by placing the bar on their finger tips.
any tips on doing the front squat would be great. thanks
http://www.youtube.com/watch?v=3NRmdtSvmQQ&feature=player_detailpage
that video does a decent job at describing the technique. The wrists have to be somewhat flexible, but the elbows kept high enough will reduce a lot of the wrist strain. You have to play around with the set up position in the rack before you start to squat, make sure you have a good comfortable solid rack BEFORE you try to squat with it. If its uncomfortable at the top, its going to be hell at the bottom. start light, and work on the technique before you start to add too much weight to the bar.
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I am getting used to the front squat but everytime i unrack and placing my wrist back to original position huge pain in my wrist and i mean huge it then settles to a reasonable amount. i have a feeling that it is to do with when going down im probably still leaning quite a little bit forward shifting the weight from my shoulders to my fingers. it only hurts when unracking and little bit during the lift.
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I am getting used to the front squat but everytime i unrack and placing my wrist back to original position huge pain in my wrist and i mean huge it then settles to a reasonable amount. i have a feeling that it is to do with when going down im probably still leaning quite a little bit forward shifting the weight from my shoulders to my fingers. it only hurts when unracking and little bit during the lift.
Yea, thats something that you have to get through. Its going to be a little uncomfortable during your warm up sets regardless, then it shouldnt be a problem. If you feel pain after the first few warm ups, youre technique is likely causing the issues. Regardless of how flexible the wrist is, if youre leaning forward, there will be a ton of pressure on them. GO SLOW, many times that in itself with help you hit a better groove on the way down. Try to imagine your upper back sliding down a wall on the way down and up, that helps at times as well.
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Thanks for the tip that was quite helpful.
i am making good progress i can get down and up with minimal amount of weight on my fingers.
first during warm-up sets i place it on my fingers when near shoulders. there was pain still in my wrist and it is always my right hand wrist that is painful not both. I tried with heavy weights after warm up placing the bar on my hands? does it matter if it is in your hands or does placing on your fingers increase mobility and range of motion that gave me pain on both wrists and finally i decided to get back to placing it on my fingers which pain again on my right wrist some on my left but probably because of placing bar on hands on previous sets i did 10 reps.
thats confusing why pain is on my right hand.
i can tell that weight of bar is not shifted on my fingers as i can wiggle my fingers and it is not under any weight.
once i finish i hope to never do front squats again.
is the power cleans the same when you pull it up and bring it on to your fingers if you try catch on your shoulders what a large amount of weight falling on the clavicles. so im guessing you have to catch it on your fingers or is it different.
hopefully by the weekend i should get a video up keeping the technique in mind.
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Thanks for the tip that was quite helpful.
i am making good progress i can get down and up with minimal amount of weight on my fingers.
first during warm-up sets i place it on my fingers when near shoulders. there was pain still in my wrist and it is always my right hand wrist that is painful not both. I tried with heavy weights after warm up placing the bar on my hands? does it matter if it is in your hands or does placing on your fingers increase mobility and range of motion that gave me pain on both wrists and finally i decided to get back to placing it on my fingers which pain again on my right wrist some on my left but probably because of placing bar on hands on previous sets i did 10 reps.
dont do over 6 reps with front squats. The supporting muscles will fatigue faster than the legs.
thats confusing why pain is on my right hand.
i can tell that weight of bar is not shifted on my fingers as i can wiggle my fingers and it is not under any weight.
once i finish i hope to never do front squats again.
is the power cleans the same when you pull it up and bring it on to your fingers if you try catch on your shoulders what a large amount of weight falling on the clavicles. so im guessing you have to catch it on your fingers or is it different.
hopefully by the weekend i should get a video up keeping the technique in mind.
You catch the power clean on the shoulders, just like the rack position of the front squat.
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Long time since i posted a squat from video.
Here is an update.
I have learnt something interesting.
Today i ran 100m straight twice and then i ran 400m which was 200m x 2 around couple of buildings i got tired around 220-230m i was going to die if i carried on so i stopped.
shows my endurance.
But in the end no pain on my hams a lot of pains on my quads. I realized this as during lances's quad to ham ratio jump i jumped forward showing over developed hams i never concentrated on my quads as i didn't want my quads to overshadow my hams. so all exercises i concentrated on only exercising the glutes and the hamstrings.
i tried to record myself squatting, i realized i was still a bit leaning forward not too much and was tired from the running i didn't feel like i was pushing off the heels. Will have to recover and try again.
i want to try and get myself recorded before i start hypertrophy. will try later today or early tomorrow.
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Here is the video i said i will upload. There were some attempts before which i wasn't happy with. also in this video the way im facing is the way slope is going down so on hill a bit.
Legs quite sore from previous attempts.
hope it is good form to use for my hypertrophy workout.
http://www.youtube.com/watch?v=hGbxNTmWMPE
Thanks
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Here is the video i said i will upload. There were some attempts before which i wasn't happy with. also in this video the way im facing is the way slope is going down so on hill a bit.
Legs quite sore from previous attempts.
hope it is good form to use for my hypertrophy workout.
http://www.youtube.com/watch?v=hGbxNTmWMPE
Thanks
sick as f**k.. looks good to me.
my 2cents:
the most glaringly obvious thing to me is, i don't see your chest rise before you descend into your rep.. you want to get that air in you before you go down, tightens everything up.
peace man
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Here is the video i said i will upload. There were some attempts before which i wasn't happy with. also in this video the way im facing is the way slope is going down so on hill a bit.
Legs quite sore from previous attempts.
hope it is good form to use for my hypertrophy workout.
http://www.youtube.com/watch?v=hGbxNTmWMPE
Thanks
Thats a lot better than last time man, nice work. Slow down at the top and take a breath like adarq said, and stay off your toes.
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after my pause at the bottom, to really get my torso upright - i make sure that my chest faces to the front while i really shove my hips forward (while unbending my quads to get up).
tires looking boss there..
hey buddy.. how much do you squat?
245-45-18s... :headbang:
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to really get my torso upright - i make sure that my chest faces to the front while i really shove my hips forward (while unbending my quads to get up).
nice cues.
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to really get my torso upright - i make sure that my chest faces to the front while i really shove my hips forward (while unbending my quads to get up).
nice cues.
Shoving hips forward? Not up?!
BLASPHEMY!
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I love that squat vid! How much was that by the way?
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Here is the video i said i will upload. There were some attempts before which i wasn't happy with. also in this video the way im facing is the way slope is going down so on hill a bit.
Legs quite sore from previous attempts.
hope it is good form to use for my hypertrophy workout.
http://www.youtube.com/watch?v=hGbxNTmWMPE
Thanks
sick as f**k.. looks good to me.
my 2cents:
the most glaringly obvious thing to me is, i don't see your chest rise before you descend into your rep.. you want to get that air in you before you go down, tightens everything up.
peace man
I see, the chest should be in the air before going down as well as going up, thanks
appreciate it
its kind of tricky, when i try keep my chest up my back hyper extends inwards causing back pain.
when i start i will try it.
peace
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Here is the video i said i will upload. There were some attempts before which i wasn't happy with. also in this video the way im facing is the way slope is going down so on hill a bit.
Legs quite sore from previous attempts.
hope it is good form to use for my hypertrophy workout.
http://www.youtube.com/watch?v=hGbxNTmWMPE
Thanks
Thats a lot better than last time man, nice work. Slow down at the top and take a breath like adarq said, and stay off your toes.
Thanks for the tip, i will remember to slow down. when referring to breath like breath in and stick chest out. since it was on a slanted path i facing down hill, so the weight kept rolling on to the front. will dig my heels down as the floor is flat in the gym.
the front squat also helped but forgot to visualize that with the squat, i was able to visualize the thing about reducing how far back my but travels, just travel a little then go down.
appreciate the tips
thanks
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after my pause at the bottom, to really get my torso upright - i make sure that my chest faces to the front while i really shove my hips forward (while unbending my quads to get up).
tires looking boss there..
hey buddy.. how much do you squat?
245-45-18s... :headbang:
Thats what's hard no matter how much i try to make my chest face the front. the weight is heavy and brings my torso down and my hips comes up.
will try your tip.
how much do i squat, very less, my PR was about.... i think 110lb x 5 reps.
really embarrassing, hope to get it up during the weight session coming up.
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to really get my torso upright - i make sure that my chest faces to the front while i really shove my hips forward (while unbending my quads to get up).
nice cues.
The problem arises when coming up, its a struggle after that to get back up i think i might be going to low.
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I love that squat vid! How much was that by the way?
the total tire weighs 70lbs, which was average in toughness.
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Hi
I just went to the gym i was going to do the squats but i wanted a spotter, the spotter guy said feet pointing forward, when i have it point slightly outwards and slightly bigger than shoulder width, very slightly.
He says not lean forward when going down, but bend your knees instead and also look up and stick chest out, and shoulders back, that didn't help when sticking my chest out my back almost collapsed inwards because of the weight.
I was trying my way but trying hard to keep chest up and i wanted a spotter and that was the guy who commented.
As for the RDL i saw that you bend slightly over as well as bring your butt back by bending knees and keep back straight and go down and up but another guy in the gym said that's not right even though i didn't feel any pain on my back, he said feet close together, stick butt out when going down, when i try that the ball rubs against my shins and knee don't like that.
I can't record myself, as i only have mobile phone to record me and i don't know who is going to hold it as only members only in the gym.
The process i go through is feet apart slightly more than shoulder width, feet point slightly outwards. go down by bringing but slightly back and down. Then go up but also concentrate on keep chest in front, sometimes it dropped sometimes it was ok.
RDL, when i go down, i stick but back, lean over, bend knees, keep back straight and locked. go down and go up no problem of rubbing.
When i have weight on my back i can't seem to get my chest high like they do in the army, because that way either the bar tries to roll off, or my back is arched and will start to collapse under the weight.
are they right? or am i right but just need to fix my chest up.
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Hi
I just went to the gym i was going to do the squats but i wanted a spotter, the spotter guy said feet pointing forward, when i have it point slightly outwards and slightly bigger than shoulder width, very slightly.
He says not lean forward when going down, but bend your knees instead and also look up and stick chest out, and shoulders back, that didn't help when sticking my chest out my back almost collapsed inwards because of the weight.
your "spotter" gave you typical gymbro advice..
"don't lead forward + look up + bend at the knees" = lmao.
The only thing you had to do, based on your form video, was "inflate" your chest by taking in a deep breath. Your torso angle + chest was fine.. Feet + head position was fine. Looking up is a horrible cue to give somebody. That's oldschool highschool weightroom lore, when in fact looking up can result in injury due to hyperextension of the lumbar or cervical spine.. Looking down at an angle = neutral.
Did you ever see these people squat? No idea if you have or not, but most of these people who give out squat advice have horrendous form.
I was trying my way but trying hard to keep chest up and i wanted a spotter and that was the guy who commented.
Just do it your way next time and tell your spotter "this is the way I was coached".
As for the RDL i saw that you bend slightly over as well as bring your butt back by bending knees and keep back straight and go down and up but another guy in the gym said that's not right even though i didn't feel any pain on my back, he said feet close together, stick butt out when going down, when i try that the ball rubs against my shins and knee don't like that.
he was telling you to do an extremely narrow stance RDL? different exercise..
I can't record myself, as i only have mobile phone to record me and i don't know who is going to hold it as only members only in the gym.
The process i go through is feet apart slightly more than shoulder width, feet point slightly outwards. go down by bringing but slightly back and down. Then go up but also concentrate on keep chest in front, sometimes it dropped sometimes it was ok.
RDL, when i go down, i stick but back, lean over, bend knees, keep back straight and locked. go down and go up no problem of rubbing.
well, imo, to 'lower youself', it's all from pushing your hips back.. so 'lean over' can be misinterpreted.. you don't want to be actively leaning over, instead you want to lean entirely due to pushing your hips back.
When i have weight on my back i can't seem to get my chest high like they do in the army, because that way either the bar tries to roll off, or my back is arched and will start to collapse under the weight.
are they right? or am i right but just need to fix my chest up.
they sound way off..
Be careful of who you listen to in a gym. Seems like these guys wrecked your whole workout.
Honestly, these adviceBros in various gyms are almost like 'child predators'. They are always trying to take younger people under their "Wing" and "guide them" to who knows what.
pc
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Hi
I just went to the gym i was going to do the squats but i wanted a spotter, the spotter guy said feet pointing forward, when i have it point slightly outwards and slightly bigger than shoulder width, very slightly.
He says not lean forward when going down, but bend your knees instead and also look up and stick chest out, and shoulders back, that didn't help when sticking my chest out my back almost collapsed inwards because of the weight.
your "spotter" gave you typical gymbro advice..
"don't lead forward + look up + bend at the knees" = lmao.
lol lmfao
The only thing you had to do, based on your form video, was "inflate" your chest by taking in a deep breath. Your torso angle + chest was fine.. Feet + head position was fine. Looking up is a horrible cue to give somebody. That's oldschool highschool weightroom lore, when in fact looking up can result in injury due to hyperextension of the lumbar or cervical spine.. Looking down at an angle = neutral.
Did you ever see these people squat? No idea if you have or not, but most of these people who give out squat advice have horrendous form.
I saw them squat and their abdomen was dissapearing behind their thighs kind of like :ibsquatting: but since their leg was bit closer and pointing their toes forward bending knee forward instead of outward, stomach was close to their thighs.
I was trying my way but trying hard to keep chest up and i wanted a spotter and that was the guy who commented.
Just do it your way next time and tell your spotter "this is the way I was coached".
lol, yeah i will tell them that next time
As for the RDL i saw that you bend slightly over as well as bring your butt back by bending knees and keep back straight and go down and up but another guy in the gym said that's not right even though i didn't feel any pain on my back, he said feet close together, stick butt out when going down, when i try that the ball rubs against my shins and knee don't like that.
he was telling you to do an extremely narrow stance RDL? different exercise..
that's what i was thinking whether he was thinking i was doing another exercise
I can't record myself, as i only have mobile phone to record me and i don't know who is going to hold it as only members only in the gym.
The process i go through is feet apart slightly more than shoulder width, feet point slightly outwards. go down by bringing but slightly back and down. Then go up but also concentrate on keep chest in front, sometimes it dropped sometimes it was ok.
RDL, when i go down, i stick but back, lean over, bend knees, keep back straight and locked. go down and go up no problem of rubbing.
well, imo, to 'lower youself', it's all from pushing your hips back.. so 'lean over' can be misinterpreted.. you don't want to be actively leaning over, instead you want to lean entirely due to pushing your hips back.
I will try what you said, do i have to keep my chest up, or would that cause hyperextension
When i have weight on my back i can't seem to get my chest high like they do in the army, because that way either the bar tries to roll off, or my back is arched and will start to collapse under the weight.
are they right? or am i right but just need to fix my chest up.
they sound way off..
Be careful of who you listen to in a gym. Seems like these guys wrecked your whole workout.
Honestly, these adviceBros in various gyms are almost like 'child predators'. They are always trying to take younger people under their "Wing" and "guide them" to who knows what.
pc
lol
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lol
my thoughts exactly adarqui. I subscribe to what you wrote 100%.
In fact, I could say a thing or two to people in the gym but I don't want to become what I criticize so I shut the hell up.
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Lance, maybe you already answered this but I couldn't find it on adarq.org. I noticed the single leg bounds your girlfriend performed, and noticed she performed them on concrete. Does she do this all the time? How do you feel about performing single leg bounds on concrete? The reason I'm asking because I don't have an area where I can perform bounds other than conc rete ground. Since I'm from europe, it's raining here all the time so grass is no good...
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Lance, maybe you already answered this but I couldn't find it on adarq.org. I noticed the single leg bounds your girlfriend performed, and noticed she performed them on concrete. Does she do this all the time? How do you feel about performing single leg bounds on concrete? The reason I'm asking because I don't have an area where I can perform bounds other than conc rete ground. Since I'm from europe, it's raining here all the time so grass is no good...
nah that was just for the video, any notable volume of bounds were done on grass most of the time. If youre doing a lower volume of it you can get away with it, just make sure to do things like heel walks regularly to help prevent shin splints etc.
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Thanks for the reply! How do you feel about single leg hurdle jumps (multiple reps of course) for improving single leg jumping, this instead of bounding?
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Thanks for the reply! How do you feel about single leg hurdle jumps (multiple reps of course) for improving single leg jumping, this instead of bounding?
They are a nice exercise to implement, but should be used early on in the training cycle as a progression towards all out bounding imo.
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They probably have a bigger quad involvement IMO, just like one-leg depth jumps, do to their more vertical movements.