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On January 25 2014 05:31 Najda wrote:
Am I not supposed to? I think in the So You Think You Can Deadlift they said to look forward, though maybe I'm remembering wrong.
Yeah, you're supposed to look forward. That means that you have your chin tucked neatly down and you keep your eyes forward. DO NOT start leaning your head back and staring up at the ceiling (obviously a very exaggerated case of doing that, but that's the basic idea of what you'd like to avoid).
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On January 25 2014 05:54 MtlGuitarist97 wrote:Show nested quote +On January 25 2014 05:31 Najda wrote:
Am I not supposed to? I think in the So You Think You Can Deadlift they said to look forward, though maybe I'm remembering wrong.
Yeah, you're supposed to look forward. That means that you have your chin tucked neatly down and you keep your eyes forward. DO NOT start leaning your head back and staring up at the ceiling (obviously a very exaggerated case of doing that, but that's the basic idea of what you'd like to avoid).
Yeah, neutral vs forward. Wording sometimes trips people up =(
![[image loading]](http://i.imgur.com/U30Djq9.png)
There's my DL image. Not bad for MS paint with a track pad if I do say so myself. Solid arrows are what you're actively doing, dotted/thin arrows are what is caused by what you're actively doing.
When I'm teaching someone to DL, I tell them that if they feel the pull in their lower back, they're doing it wrong. I tell them to lock their lower back hard, and not let that angle change, and then think "hips through" instead of "shoulders back". Usually takes a session or two of practice but it's not a hard concept to get, and once you figure it out for your body and do it right 2-3 times, you're probably never going to mess it up again unless you're incredibly fatigued with too much weight anyway.
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Okay thanks for all the help (beautiful paint drawing  ) I'm going to the gym tonight and I'll implement your advice and hopefully see some improvement. One last question, what weight should I use to practice the form? 185 I was using is no real problem for me, my 1rm is 235 with my bad form. Might have been able to go higher but I could feel my form was bad so I didn't want to push it.
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On January 25 2014 06:06 Najda wrote:Okay thanks for all the help (beautiful paint drawing ) I'm going to the gym tonight and I'll implement your advice and hopefully see some improvement. One last question, what weight should I use to practice the form? 185 I was using is no real problem for me, my 1rm is 235 with my bad form. Might have been able to go higher but I could feel my form was bad so I didn't want to push it.
I'd start with 135, and do triples or 5's up until you can't anymore, making 20-30 pounds jumps between them.
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Najda if you don't own Starting Strength I'd recommend you at least take a look at some of the online "versions" (if you catch my drift) or you get a legal copy of it yourself. It helps a lot for deadlift form.
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Yo ho ho a pirate's life for me! I have a copy already, I'll read through the deadlift section again. I was more focused on the squat when I originally got the book. Thanks again for the help everyone!
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On January 25 2014 06:27 Najda wrote:
Yo ho ho a pirate's life for me! I have a copy already, I'll read through the deadlift section again. I was more focused on the squat when I originally got the book. Thanks again for the help everyone!
I actually saw a video from none other than our lord and savior Jonnie Candito explaining why he thinks Mark Rippetoe's squat advice is just dead wrong. It's an interesting perspective (one that decaf may agree with), so I basically just ignored Rippetoe's squat advice because I don't wanna low bar squat and use hip drahve 
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Yeah I've seen that too, I'm pretty confident in my squat form now though (that was like 8 months ago I read starting strength, I also have a squat video from a mediocre angle a few pages back) but I'm still doing low bar squats. High bar just feels too weird for me.
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I got some nice bro science feedback from a guy in the gym who said he used to be a national lifter in '91/'92/'93. He's about 55-60 now probably but still had one of the biggest upper bodies I've ever seen (in person at least). Corrected my form on bench/chest press activities which I always felt was kind of off. What a nice guy 
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On January 25 2014 04:16 phyre112 wrote:
And IDK what ya'll are talking about, I've never scraped my shins on a deadlift, only on cleans and the one time I tried sumo Deadlifting. The bar just goes up smoothly for me, about 1/4 inch in front of my shins =x.
I've scraped open my shins for weeks in a row lol. I still have a scar there from doing deads. Once I started dragging it HARD across my shins I could lift more though so yolo. Still not sure how I pulled 200kg at like 86kg.
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So I have an odd question. I have a friend who is just starting out he is extremely overweight at around 300 lbs 5 foot 5ish. When I started out, lifting was a big part of getting rolling on my fitness goals. I tried to start him out with SS, but he couldn't bend to the bottom position of the squat. So, he effectively couldn't do squats or cleans. He also couldn't finish 3 sets of 10 with just the bar in bench.
Cardio wise he could only do 25 mins of walking. 15 mins of walking at 2nph and 10 mins of walking at 3mph. I tried getting him to do walking at 3mph the entire time, but he couldn't. He tried to do my heavy bag routine (3 3 min rounds of alternating sets of 10 of a punch at high intensity followed by sets if 10 of a calisthenics exercise. He could barely do it, and he hit with about the force of a 10 year old and he looked like he was gonna die after every round.
What should I focus on with him besides his nutrition? I don't want to get him injured, and I don't know what to have him do with him bring so out of shape. I have him on a 1000 cal deficit a day to shave 2 lbs a week. I started out like this, but with him bring so heavy, I thought he might be able to go for 3 pounds a week but I wasn't sure. He had diabetes, so I was hesitant to give him too much advice besides cutting his calories a bit.
Thanks for any help!
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On January 26 2014 08:26 Arisen wrote:
So I have an odd question. I have a friend who is just starting out he is extremely overweight at around 300 lbs 5 foot 5ish. When I started out, lifting was a big part of getting rolling on my fitness goals. I tried to start him out with SS, but he couldn't bend to the bottom position of the squat. So, he effectively couldn't do squats or cleans. He also couldn't finish 3 sets of 10 with just the bar in bench.
Cardio wise he could only do 25 mins of walking. 15 mins of walking at 2nph and 10 mins of walking at 3mph. I tried getting him to do walking at 3mph the entire time, but he couldn't. He tried to do my heavy bag routine (3 3 min rounds of alternating sets of 10 of a punch at high intensity followed by sets if 10 of a calisthenics exercise. He could barely do it, and he hit with about the force of a 10 year old and he looked like he was gonna die after every round.
What should I focus on with him besides his nutrition? I don't want to get him injured, and I don't know what to have him do with him bring so out of shape. I have him on a 1000 cal deficit a day to shave 2 lbs a week. I started out like this, but with him bring so heavy, I thought he might be able to go for 3 pounds a week but I wasn't sure. He had diabetes, so I was hesitant to give him too much advice besides cutting his calories a bit.
Thanks for any help!
Just the bar.... While being 300 pounds... He really has been doing absolutely NOTHING with his arms, that seems like impossible equation to me. Especially because the distance from his chest to straight arms should be quite small.
Well, we all get ourselves to situations we wouldn't want I guess. It's great that he actually cares enough to have tried something so far. That's a big improvement. If he can keep it up, he will probably get in shape over time.
Honestly, what I would recommend are two things: Wake up each morning and WALK. However long he can, 30-60 mins maybe. While doing that, stretch. Mobility work to prepare for weight training. If he has no way of doing any of the movements correctly, then perhaps he shouldn't focus on that. Simply creating a pattern for himself where he walks each morning for 30-60 mins, improving his diet significantly (especially cleaning it up. I bet he consumes quite a bit of sugar, and dropping that out alltogether can help a lot already.) and mobility work is probably all he should focus for now.
If he does some mobility work each day, even for an obese person I'd imagine it to take 2-3 weeks at most to be able to hit squat depth etc. After that Starting strength with just the bar at first is probably good.
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Hyrule19230 Posts
On January 26 2014 08:26 Arisen wrote:
So I have an odd question. I have a friend who is just starting out he is extremely overweight at around 300 lbs 5 foot 5ish. When I started out, lifting was a big part of getting rolling on my fitness goals. I tried to start him out with SS, but he couldn't bend to the bottom position of the squat. So, he effectively couldn't do squats or cleans. He also couldn't finish 3 sets of 10 with just the bar in bench.
Cardio wise he could only do 25 mins of walking. 15 mins of walking at 2nph and 10 mins of walking at 3mph. I tried getting him to do walking at 3mph the entire time, but he couldn't. He tried to do my heavy bag routine (3 3 min rounds of alternating sets of 10 of a punch at high intensity followed by sets if 10 of a calisthenics exercise. He could barely do it, and he hit with about the force of a 10 year old and he looked like he was gonna die after every round.
What should I focus on with him besides his nutrition? I don't want to get him injured, and I don't know what to have him do with him bring so out of shape. I have him on a 1000 cal deficit a day to shave 2 lbs a week. I started out like this, but with him bring so heavy, I thought he might be able to go for 3 pounds a week but I wasn't sure. He had diabetes, so I was hesitant to give him too much advice besides cutting his calories a bit.
Thanks for any help!
get him on a good diet. 6 months of paleo or keto, as long as he doesn't bitch out and cheat, will have him drop loads (talkin like 50 pounds here) of weight. Walking is good and healthy. After he drops weight he can start work on mobility and actually getting into dl/squat positions.
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I think the biggest challenge (without knowing him) is to keep him motivated. Especially as it seems he's struggling to even do basic movements. Just set the bar really low, no pun intended, and give him attainable goals. It sounds like you got a rough idea of where he's at just have him do what you know he can do so he stays motivated. 3x10 for bench is fine, that's just where he needs to start. Have him try for 3x12 next time or 3x8 with 50lb. If he's sticking to a diabetic diet he should be fine with just a reasonable calorie deficit.
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At that weight and height it doesn't need to be perfect. ANything which maintains motivation is ideal, per mordek.
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Mobility WOD by muscle on Evernote. Found this over on reddit at r/advancedfitness and thought y'all might enjoy.
Here it is.
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Someone organized mwod? I approve.
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@arisen, doesnt sound too bad, make him do what he can do -
keep doing bench (i probably cudnt do 3x10 when i first started),
try him with box squats (these are cool),
cardio improves rapidly (try building up to 2 minutes walk -> 30 seconds jog -> 2 minutes walk)
ohp, curls
switch to veggie omlettes, peppers potato and salmon, etc
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If the bar is sliding outwards while doing bench press, is that indicative of bad form, or should I just chalk my hands? >_<
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I don't even understand what you mean by outwards.
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EPT
