Author Topic: Eplosive Lifting Question  (Read 1277 times)

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BMully

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Eplosive Lifting Question
« on: February 26, 2011, 03:03:31 pm »
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A few questions, trying not to make a ton of Q&A threads by asking more than one

1)

I have often been told that I am too controled when I lift. This is coming from people who bounce the weight hard off their chest when they bench.

But I was just curious, If I'm not moving the weight really fast can it still be explosive? I Push as hard as possible, but I maintain strict form and a controlled decent.


2) I am still having a few questions on my squat form. Should I focus on a hip drive? I used to focus just on going up, and when i switched to focusing on hip drive it made the weight alot easier to lift

the feet pushing out thing. I squat shoulder-width stance(since I figured it's more like jumping and sprinting) and my legs are long. I don't have my knee cave in alot, it's just a slight twitch in when i get slightly out of t 'the hole' of the squat on the way up.  But since i squat barefoot, long legs, and narrow-stance. It's really hard for to spread the ground, I could much rather focus on the cue 'show my croch'(lol) or push out from my groin(hard to explain this ish)

thanks for the help :)

LanceSTS

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Re: Eplosive Lifting Question
« Reply #1 on: February 26, 2011, 06:09:39 pm »
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A few questions, trying not to make a ton of Q&A threads by asking more than one

1)

I have often been told that I am too controled when I lift. This is coming from people who bounce the weight hard off their chest when they bench.

But I was just curious, If I'm not moving the weight really fast can it still be explosive? I Push as hard as possible, but I maintain strict form and a controlled decent.

no, you need to get a safe a workable form down then GET STRONGER, which is going to require consistent workouts and eating. Try to move the weight as explosively as possible, but bar speed shouldnt be a big concern at your strength levels right now.

Quote
2) I am still having a few questions on my squat form. Should I focus on a hip drive? I used to focus just on going up, and when i switched to focusing on hip drive it made the weight alot easier to lift

Focus on getting stronger and not missing a workout for 3 months straight.

Quote
the feet pushing out thing. I squat shoulder-width stance(since I figured it's more like jumping and sprinting) and my legs are long. I don't have my knee cave in alot, it's just a slight twitch in when i get slightly out of t 'the hole' of the squat on the way up.  But since i squat barefoot, long legs, and narrow-stance. It's really hard for to spread the ground, I could much rather focus on the cue 'show my croch'(lol) or push out from my groin(hard to explain this ish)

thanks for the help :)

whatever keeps you from letting your knees go in do that one.
Relax.

adarqui

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Re: Eplosive Lifting Question
« Reply #2 on: March 13, 2011, 10:20:32 am »
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lance already answered your questions but..

A few questions, trying not to make a ton of Q&A threads by asking more than one

1)

I have often been told that I am too controled when I lift. This is coming from people who bounce the weight hard off their chest when they bench.

But I was just curious, If I'm not moving the weight really fast can it still be explosive? I Push as hard as possible, but I maintain strict form and a controlled decent.

this is one thing i've told you before, you have to get it out of your head.. you try to "follow all the rules" and lift so clean, then you compare your lifts to other people and act as if you're "special or doing it right".. such as "my squat is as deep as possible, their squats are only half", "my bench is very controlled, they bounce", some of the strongest people i've ever trained work up using controlled form, then start using some bounce on their top sets.. my results speak for themself in terms of half squatting.. bottom line, you have to start incorporating some variations to your lifting that allows you to load more.. you try to stay so strict like some kind of robot: get in a rack set the pins at half, and move a ton more weight.. get in a rack again, roll a bench in there, set the pins right above (slightly) your sticking point, and move a ton more weight..

if you start incorporating some of those variations you'd get alot stronger and make much more progress than trying to stay so strict with less than optimal workout consistency.




Quote
2) I am still having a few questions on my squat form. Should I focus on a hip drive? I used to focus just on going up, and when i switched to focusing on hip drive it made the weight alot easier to lift

the feet pushing out thing. I squat shoulder-width stance(since I figured it's more like jumping and sprinting) and my legs are long. I don't have my knee cave in alot, it's just a slight twitch in when i get slightly out of t 'the hole' of the squat on the way up.  But since i squat barefoot, long legs, and narrow-stance. It's really hard for to spread the ground, I could much rather focus on the cue 'show my croch'(lol) or push out from my groin(hard to explain this ish)

thanks for the help :)

i personally don't spread the floor or anything focusing on my knees while squatting.. i just stay neutral, if form were to suffer I would finish the set and then re-evaluate next workout whether i should do that weight again or go lighter.. but i go half, alot easier to keep my knees neutral without doing anything "fancy".




find some ways to load up a bit more weight, and safely progress it.. pin lifts are great, variations to those would be box squatting and board benching, basically the same thing.. so keep your form strict there too but now you have more leverage/less ROM and can really experience alot more tension.

peace