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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: fast does lie on September 26, 2012, 11:12:15 pm
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I have noticed that on my full squats I have a very rounded upper back. This makes my squats look kind of like a good morning I've tried to correct it by standing army salute style but that won't do it. It seems like the back of my shoulders are very rounded, and therefore won't allow me to hold the bar further back since it will hurt.
Possible exercises to help: shoulder shrugs? reverse skull crushers?
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Easy answer , you are squatting with a weight you are not strong to handle.
Successful squat-morning = failed squat. You need to squat weights that you can actually squat. When you were shooting form videos you had to go down to 135 to do a proper squat, how can you be squatting 265 1 month later? Forget the load and swallow your ego, drop the load to one that you can squat in good form , keep progressing from there.
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So you're saying you can't maintain a flat upperback with a empty barbell?
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135? I was squatting 135 in the video AND 225, both same form.
Regarding my squats, my 265 x 1 full squat, the form got messed up b/c i just PR'd on 255 and ran a full court bball game on bum ankle earlier. But generally speaking, my form is the same for 0 lb and 255. So I'm not being prideful and being above my head. It would be stupid for me to drop down and a waste of my time.
http://www.youtube.com/watch?v=6KJ_8EBZEn0
http://www.youtube.com/watch?v=DZb96SlW4ZQ
cya!
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what on earth are you doing all the way out there in the middle of the floor in that first video?
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135? I was squatting 135 in the video AND 225, both same form.
Regarding my squats, my 265 x 1 full squat, the form got messed up b/c i just PR'd on 255 and ran a full court bball game on bum ankle earlier. But generally speaking, my form is the same for 0 lb and 255. So I'm not being prideful and being above my head. It would be stupid for me to drop down and a waste of my time.
http://www.youtube.com/watch?v=6KJ_8EBZEn0
http://www.youtube.com/watch?v=DZb96SlW4ZQ
cya!
hyperdunk:
way too much rounding.. need to lighten it up a bit and really tighten up.. upper back rounding is a huge no-no.. a little butt-wink is no problem, but a combo of lower + upper rounding = bad.
just trick yourself into believing that PR's are not simply 'weight based', but are in fact a combination of 'weight + form'.. with this mindset, a PR cannot occur if one or the other is missing.. so increasing weight, achieving the rep, but ugly form, would result in no PR.. this is a good way to humble yourself.
So you're saying you can't maintain a flat upperback with a empty barbell?
my back rounds more when i do a barless squat, especially if my heels aren't elevated.. mobility issue, but bar on back evens that out. edit: lower back though, not upper.
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why does butt wink occur? I remember when I was full squatting barefoot that I would have a huge butt wink, but with heels elevated only very slightly.
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135? I was squatting 135 in the video AND 225, both same form.
Regarding my squats, my 265 x 1 full squat, the form got messed up b/c i just PR'd on 255 and ran a full court bball game on bum ankle earlier. But generally speaking, my form is the same for 0 lb and 255. So I'm not being prideful and being above my head. It would be stupid for me to drop down and a waste of my time.
http://www.youtube.com/watch?v=6KJ_8EBZEn0
http://www.youtube.com/watch?v=DZb96SlW4ZQ
cya!
hyperdunk:
way too much rounding.. need to lighten it up a bit and really tighten up.. upper back rounding is a huge no-no.. a little butt-wink is no problem, but a combo of lower + upper rounding = bad.
just trick yourself into believing that PR's are not simply 'weight based', but are in fact a combination of 'weight + form'.. with this mindset, a PR cannot occur if one or the other is missing.. so increasing weight, achieving the rep, but ugly form, would result in no PR.. this is a good way to humble yourself.
So you're saying you can't maintain a flat upperback with a empty barbell?
my back rounds more when i do a barless squat, especially if my heels aren't elevated.. mobility issue, but bar on back evens that out. edit: lower back though, not upper.
The problem is though, my upper back is rounded when i am standing up doing nothing. How do I correct that posture?
well, first and foremost it's being conscious of it and trying to manually fix it.. that's always #1, probably the hardest thing to do too.
second is getting that upper back/shoulder/pull work in.. face pulls, rows, rear fly, trap bar deads, reverse pushups, etc.
i mean who knows though, you might have something else going on but i doubt it.. it's probably 'years of neglecting posture' (we're all guilty of it) and weak upper back muscles (traps/rhomboids/rear delt/erector spinae) etc.
pC man
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Exactly^^
Also watch your position when sitting at a computer. Chest stretches etc could help as well.
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good advice, i'm going to start doing those exercises in my routine, though i have rows already.
ya, face pulls (10-20 reps), trap bar deads (better for you now than regular, ~10 reps), rear fly (10-20 reps), single arm rows (8-15 reps), reverse pushups (to failure)/reverse pushup holds for time emphasizing pinching back of shoulder blades (to failure) etc, neutral back extensions (bodyweight to ailure), db shrugs rotating your shoulders back at the top (nice and controlled, 8-15 reps).
if you don't have access to a trap bar, deadlift off pins for a while..bar a little below knee height.. really focus on form/posture rather than ego-lifting.
pC!
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Warm up with iyt and wall slides
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Warm up with iyt and wall slides
LTNS.
hope everything is good man..
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Warm up with iyt and wall slides
LTNS.
hope everything is good man..
Things are going well. Went through a year of hell, lost both parents and my dog so i didn't have time for the internet stuff. Took all my energy to work The dust has settled though so I should be around a bit more.
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Warm up with iyt and wall slides
LTNS.
hope everything is good man..
Things are going well. Went through a year of hell, lost both parents and my dog
ya that's why i said what i said.. though i didn't know about your dog ;/
glad things are getting better though, i can't imagine a year like that.. we all wish nothing but the best for you man.
so i didn't have time for the internet stuff. Took all my energy to work
The dust has settled though so I should be around a bit more.
nice, you're always more than welcome & your input is always appreciated.
peace man