EPTMark Rippetoe says use the Valsalva maneoever. Every 'big' lifter I've seen so far says breathe in breathe out. What are pro's and cons? Is Valsalva as much better as Rip makes it out to be?
TL Health and Fitness Initiative 2011 - Page 632
| Forum Index > Sports |
|
BouBou.865
Netherlands814 Posts
Mark Rippetoe says use the Valsalva maneoever. Every 'big' lifter I've seen so far says breathe in breathe out. What are pro's and cons? Is Valsalva as much better as Rip makes it out to be? | ||
|
Sneakyz
Sweden2361 Posts
On October 09 2011 00:06 sJarl wrote: Holy crap. 200kg Snatch? Isn't that like a ridiculously high level lift? :o | ||
|
Release
United States4397 Posts
On October 08 2011 20:20 Malinor wrote: My gym also doesn't have lower ones. I bought a pair of 0.5kgs myself for like 5€. They are not that easy to find on the internet, but with a little time investment it shouldn't be a problem (you need the 55mm ones, not the 30mm which are more common in online-shops). my gym has a ton of warning sign on basically everything saying don't use you own weights to modify weight load. Only use the ones provided by the manufacturer. | ||
|
Zafrumi
Switzerland1272 Posts
On October 09 2011 02:48 BouBou.865 wrote: Another question on breathing this time: Mark Rippetoe says use the Valsalva maneoever. Every 'big' lifter I've seen so far says breathe in breathe out. What are pro's and cons? Is Valsalva as much better as Rip makes it out to be? pro: more stability during the lift, i.e. you will stay a lot more tight which will reduce the risk of orthopedic injury con: you might have a stroke! just kidding, but the blood pressure does rise quite significantly. but its usually not a problem, and orthopedic injuries are much more common On October 09 2011 02:54 Sneakyz wrote: 200kg Snatch? Isn't that like a ridiculously high level lift? :o it is. the official world record is 213 if i'm not mistaken. so yeah, kid's pretty strong! | ||
|
inimenesc
Estonia374 Posts
| ||
|
emperorchampion
Canada9496 Posts
On October 09 2011 03:47 inimenesc wrote: Is it normal that after deadlifts my backmuscles (around uper abs and on my back) are tightned up. No spine pain just i can feel like those muscles are having minicramps. Not like cramp level, but my back is always super tight after deadlifting, feels good :D Thanks Lemonwalrus  , I got my calories in yesterday anyhow...+ Show Spoiler + ![[image loading]](http://i.imgur.com/9dTtA.jpg) Here's to TLH&F!   | ||
|
sJarl
Iceland1699 Posts
Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler + ![[image loading]](http://i.imgur.com/vFnzN.jpg) Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler + ![[image loading]](http://i.imgur.com/PfbzT.jpg) Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight. | ||
|
Meat
Netherlands3751 Posts
 So I made some video's today of my squat, I am wondering if I'm performing it correctly or that I need to adjust things. + Show Spoiler + One from the back: One from the side: Thanks! | ||
|
sJarl
Iceland1699 Posts
Also, using a low bar position might be more comfortable. | ||
|
Zafrumi
Switzerland1272 Posts
On October 09 2011 04:58 Liquid`Meat wrote: I recently started with Starting Strength again, read the book last year and watched a lot of the video's from Rippetoe. But in my gym even the instructors do 1/3th squats so it's really hard to ask for advice (once I asked for help with the bench press and they told me to just press the bar up So I made some video's today of my squat, I am wondering if I'm performing it correctly or that I need to adjust things. + Show Spoiler + One from the back: http://www.youtube.com/watch?v=FLNMimzAyqA One from the side: http://www.youtube.com/watch?v=goE33cUfJkI Thanks! your knees are caving in, gotta watch out for that. and as sjarl said sit back a bit more and stay on your heels. On October 09 2011 04:42 sJarl wrote: So, post number 1k, time for some blast from the past and see some progression. Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler + Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler + Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight. "some improvement" lol I would say raising your max squat from 130 to 185 is pretty big improvement well done man! you are an inspiration! | ||
|
Meat
Netherlands3751 Posts
Knees caving in, so I'm bringing them too close together? I'm not sure where exactly, when I'm going up? Any idea's on how I can correct that? | ||
|
Hurricane
United States3939 Posts
On October 09 2011 06:00 Liquid`Meat wrote: Ok so I will keep my chest up more, that seems not too hard to correct. Knees caving in, so I'm bringing them too close together? I'm not sure where exactly, when I'm going up? Any idea's on how I can correct that? Watch the back view. Starting with the second set when you're coming up out of the bottom your knees shoot in. You want your knees to stay in the same path over your feet through the whole lift. I had issues with it earlier and I fixed my problem by making sure I drove through my heels/foot and staying off the balls of my feet. I also switch to lifting barefoot which helped a ton because some running shoes are designed to get you running on the balls of your feet. On October 09 2011 02:24 Lemonwalrus wrote: ^^ My long distance lifting buddy does 2x what I do in most lifts.  (gives me pretty good motivation though...way to beast mode vince!) =]. All walruses become beasts at some point in their lives. ♥ | ||
|
eshlow
United States5210 Posts
General tips list: 1. Your feet are shoulder width apart and slightly toed out. 2. Head up, looking slightly above parallel. 3. Don’t look down! Ground is in peripheral vision only! 4. Accentuate the normal arch of the lumbar curve while pulling the excess arch out of the abs. 5. Keep midsection very tight. 6. Send your butt and your back down. 7. Knees track over the line of the foot. 8. Don’t let knees roll over inside of foot. 9. Keep your weight on your heels as much as possible. 10. STAY OFF THE BALLS OF THE FEET! 11. Delay forward travel of the knees as much as possible. 12. Lift your arms up and out as you descend. 13. Elongated torso. 14. Send hands as far away from butt as possible. 15. In profile, the ear does not move forward during the squat, only straight down. 16. Don’t just sink into the squat, pull yourself down with your hip flexors. 17. Don’t let the lumbar curve surrender as you settle into the bottom. 18. Stop when the fold of the hip is below the crease of the knee. Break parallel with your thighs. 19. Squeeeeeeeze glutes and hammies, rise without any leaning forward or shifting of balance. 20. Return on the exact same path as you descended. 21. Use every bit of musculature you can, no part of the body is left uninvolved. 22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you. 23. At the top of the stroke, stand as tall as possible. 7&8 are obv the ones about not letting your knees collapse in | ||
|
Meat
Netherlands3751 Posts
Eshlow, I'm a bit surprised by the 3rd tip, as Rippetoe instructs you to look down and even suggests beginners to put something like a small ball under their chin to keep looking down. He also instructs someone to do so in this video (from around 3rd minute): | ||
|
Froadac
United States6733 Posts
Vitamin C, and Zinc I do have. Are they any good | ||
|
nemY
United States3119 Posts
On October 09 2011 04:42 sJarl wrote: So, post number 1k, time for some blast from the past and see some progression. Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler + Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler + Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight. Needs more beard. | ||
|
MeShiet
Canada290 Posts
| ||
|
sJarl
Iceland1699 Posts
MAXIMUM BEARD TOMORROW | ||
|
emperorchampion
Canada9496 Posts
On October 09 2011 07:55 Liquid`Meat wrote: Thanks for the tips everyone, can't wait to try them next session! Eshlow, I'm a bit surprised by the 3rd tip, as Rippetoe instructs you to look down and even suggests beginners to put something like a small ball under their chin to keep looking down. He also instructs someone to do so in this video (from around 3rd minute): What he means is don't look down at the ground in front of you, Rip teaches looking ~6ft if I recall correctly. This is to keep your spine neutral, but lots of people look up instead and that's fine. | ||
|
ShaLLoW[baY]
Canada12499 Posts
On October 09 2011 07:21 eshlow wrote: Think of spreading the floor with your feet when you squat. That will help keep the knees out and not collapsing in. Quick question: My feet point outwards, and have my whole life. When I squat, it is physically impossible for my knees to track over my toes as a result, not because it's tight or difficult, but because I would have to actually break my ankle to make it happen. It's basically that, where when someone normally does squats their knees and toes point forwards, my knees point forwards and toes point outwards, but with absolutely no discomfort. I've walked like this my whole life, tried physio and whatnot, and basically been told that I'd need to get my ankles broken and re-set to fix it. Have you ever encountered/heard of anything like this? I always get told that my *insert muscle here* is overtight and causing my feet to turn out, but doing the stretches and whatever prescribed over years haven't changed much of anything. My hip flexors are tight and I'm working to improve that, as well as 'opening up' my hips more at the bottom of squats so I can sit lower. | ||
| ||
