Blog Section > ADARQ & LanceSTS - Q&A
Age vs Vertical :: various Q&A ( programming , exercise form etc )
vag:
New thread to stop spamming my pics&vids thread with lifting videos, also to catch the admins attention faster.
Q&A INDEX:
1. Romanian deadlifts form check.
2. Thoughts about lean body mass gains during a bulk.
3. Romanian deadlifts form check update.
4. Thoughts about body recomposition diet plan.
5. Calculating Total Daily Energy Expenditure.
6. Romanian deadlifts form check update #2.
7. Front squats form check.
vag:
Crosslinked from the pics&vids thread :
http://www.youtube.com/watch?v=lh82VnSzpT0
Critique/corrections please?
LanceSTS:
First off Im sorry for taking so long to respond to your rdl video Vag, Ive been moving into a new house in the same complex with my gym and havent had much time at all.
The way we teach the rdl is to start with glutes fired forward, weight on heels, and bar swept into the hip crease using the lats. You need to actively PULL the weight into you while youre tensing the glutes. bend ONLY at the knees, 3 inches, while keeping the glutes forward, and the weight on the heels. If you watch Pendlay clean and snatch progressions, this is position 1 in my blog. This bend (3 inches) will remain constant throughout the entire exercise. When you reach full hip extension, this is where you finish.
To start the movement, sweeping the bar into your thighs with the lats as you push the hips to the rear, you will descend as far back with your hips as your flexibility allows. DONT think about the barbell going DOWN, simply sweep it in against you, and think of the hips going back. With the starting position described, you will not bend at the knee any more than is already pre set. This is one of the most important things and easiest ways of not turning the exercise into something its not supposed to be.
To finish you simply drive your hips into the bar, while continuing to sweep the weight into you with the lats. You will finish in the exact position you started, with the knees slightly bent.
There are other ways to do it, but this method has proven very useful and really allows a glute driven rdl while taking the issues of knee extension out entirely that typically happen when starting to learn the movement. Remember that the bar is not the focus on the way down, its merely there and "ignore" the depth it reaches. Focus is entirely on hips moving back, then hips moving forward.
vag:
--- Quote from: LanceSTS on October 09, 2012, 01:59:55 pm ---
First off Im sorry for taking so long to respond to your rdl video Vag, Ive been moving into a new house in the same complex with my gym and havent had much time at all.
--- End quote ---
No prob , i saw you were away from the whole forum, thanks for replying!
So , if i get it right, my main flaws would be that:
-I am not sweeping the bar , it goes a bit away from my body. Pulling with lats and keeping it on heels fixes that.
-I am lowering the bar, not pushing my hips back. I need to push hips as back as i can maintaining neutral spine and steady knees bend.
How is my spine? Is it neutral? If not, am i arching or rounding? My upper back natural posture is kyphotic btw, i am mostly referring to lower back during the lift.
Keep in mind that the video is a maximal lift, most i have ever done is 7x253 and this day i did 3x5@253 , PRish performance.
I will try to apply all cues tomorrow, will go lighter.
LanceSTS:
--- Quote from: vag on October 09, 2012, 02:37:14 pm ---
--- Quote from: LanceSTS on October 09, 2012, 01:59:55 pm ---
First off Im sorry for taking so long to respond to your rdl video Vag, Ive been moving into a new house in the same complex with my gym and havent had much time at all.
--- End quote ---
No prob , i saw you were away from the whole forum, thanks for replying!
So , if i get it right, my main flaws would be that:
-I am not sweeping the bar , it goes a bit away from my body. Pulling with lats and keeping it on heels fixes that.
-I am lowering the bar, not pushing my hips back. I need to push hips as back as i can maintaining neutral spine and steady knees bend.
How is my spine? Is it neutral? If not, am i arching or rounding? My upper back natural posture is kyphotic btw, i am mostly referring to lower back during the lift.
Keep in mind that the video is a maximal lift, most i have ever done is 7x253 and this day i did 3x5@253 , PRish performance.
I will try to apply all cues tomorrow, will go lighter.
--- End quote ---
I would suggest re working with the start position I described. The range of motion is greatly increased this way, which is an issue for you in the video. Correct with the sweeping the bar and pushing hips to the rear. It sounds more complicated than it really is, stay on heels, hips extended, then you bend ONLY AT THE KNEE 3 inches. Hips are still extended and bar will be swept in to the hip crease. This is the START and FINISH position. Knee bend remains a constant.
Navigation
[0] Message Index
[#] Next page
Go to full version