EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 181
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mordek
United States12705 Posts
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farvacola
United States18866 Posts
That said, if one isn't too serious about the muscle-building part or if use of the pad is only on really heavy sets, it ain't so bad. | ||
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L_Master
United States8017 Posts
- Thinking I might drop the weight a bit on squats, 20-30lbs, and make sure I'm getting full depth and then progress back up from there. That video was set 2, and I made sure to try and get down much deeper for set 3, really nailed it on reps three and four, but was very close to failing the fourth...which I think might hold me back a little if I stay at current weight and try to get full depth. The other thing I notice is that it usually takes me a rep to get my "center". The first rep is always a bit of a bitch rep that just feels a little off. -Farvacola, you were talking about Pendlay rows versus Bent Over ones. From what I gather bent over rows seem to have closer to a 45 degree hip/back angle with the bar hanging around knee height compared to the horizontal back and floor resting postion of the pendlay? | ||
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farvacola
United States18866 Posts
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decafchicken
United States20168 Posts
On September 28 2017 02:39 farvacola wrote: There are a host of equipment pieces in gyms throughout the country that can easily do more harm than good and bar pads are one of them. As mordek mentioned, pads create space between the bar and the body and can worsen weight balancing problems by making it harder to feel where the weight sits relative to one's center of gravity. There are a lot of entry-level problems that are uncomfortable from the get go (grip and bar placement discomfort being the biggest two), but developing technique alongside use of an ancillary piece of equipment tends to train a lifter into always needing the equipment. In that sense, anyone who seriously wants to squat and put up numbers is better served by pushing through discomfort alongside really working those traps and posterior delts so that the bar sits on muscle and not bone/connective tissue. That said, if one isn't too serious about the muscle-building part or if use of the pad is only on really heavy sets, it ain't so bad. This. Discomfort while holding a barbell for a squat is indicative that you need to develop your traps/shoulders, have mobility deficiencies, or you're not properly bracing your shoulders to support the bar. | ||
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Aveng3r
United States2411 Posts
Must now conquer the naked squat bar | ||
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mordek
United States12705 Posts
Best of luck  | ||
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Aveng3r
United States2411 Posts
nobody in the gym ever told me! | ||
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Osmoses
Sweden5302 Posts
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L_Master
United States8017 Posts
camerman was feeling a little chatty  Know I could still work more on squeezing the lats and tightening the upper back. Beyond that, the other thing that really feels not right is the eccentric portion. The first third is fine, but after that it feels like the bar is trying to drag my back over a bit and I'm not sure of any cues/feel to put the weight back down right. Nothing hurts, but I don't think I'm doing it right either. Sure there are things I can do better on the pull as well, so any advice is greatly appreciated! It's ridiculous how fast this lift goes up though. This weight doesn't feel especially challenging. It's getting to the point where it feels heavier to lift, but I feel like I could do quite a bit more weight than that...compared to squat where even with my shitty 60 degree squats 195 was starting to have to work coming up out of the hole a bit. | ||
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RvB
Netherlands6303 Posts
On September 28 2017 23:44 Aveng3r wrote: I wish I knew sooner because Ive been doing this shit for like 5 years now nobody in the gym ever told me! That's because most people in a gym don't even know stuff like that. The personal trainers in my gym always let their clients use a bar pad. | ||
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ThomasjServo
15244 Posts
For me it is definitely a mobility issue in terms of how I am able to approach the bar and engage my legs into the deadlift, but something to be cogniscent of it your DL too. | ||
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Malinor
Germany4758 Posts
On September 29 2017 14:41 L_Master wrote: Here is another one of deadlift, definitely not feeling 100% confident here. https://youtu.be/3DKk6qifmgg camerman was feeling a little chatty Know I could still work more on squeezing the lats and tightening the upper back. Beyond that, the other thing that really feels not right is the eccentric portion. The first third is fine, but after that it feels like the bar is trying to drag my back over a bit and I'm not sure of any cues/feel to put the weight back down right. Nothing hurts, but I don't think I'm doing it right either. Sure there are things I can do better on the pull as well, so any advice is greatly appreciated! It's ridiculous how fast this lift goes up though. This weight doesn't feel especially challenging. It's getting to the point where it feels heavier to lift, but I feel like I could do quite a bit more weight than that...compared to squat where even with my shitty 60 degree squats 195 was starting to have to work coming up out of the hole a bit. 1. Do not look down, look straight ahead or slightly up. Right now, your lower back is not really arched and will round hard with heavier weights. "Chest" Up and Look up. Your starting position (knee and hip angle) is fine. Think "backwards" while pulling, not upwards (just want to mention it in case you are not already doing this). 2. The eccentric part of the Deadlift is basically letting the bar fall to the floor in a controlled way - you just let the bar go and hold it in place with your hands for the next rep. The biggest problem of a powerlifter is always to find a gym where he can Deadlift properly - because it is loud and not good for the floor. If you want to Deadlift correctly, you just have to let the bar go and don't try to do anything. There is an exerciese for a controlled eccentric and it is called Romanian Deadlifts - those are done with much less weight. 3. Do Deadlifts barefoot. Those shoes you are wearing are a disaster for lifting. For the future: 4. Get (liquid) chalk now and start using it directly after the first time you could not hold on to the bar because it is too heavy and/or too slippery. Be amazed at the difference it makes. | ||
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Malinor
Germany4758 Posts
On September 27 2017 14:05 L_Master wrote: Some new videos for form: Squat: Squat, first rep was especially bad, but none of them were really that close to full depth. Didn't realize it was quite that bad. Aside from that, what do you guys notice? 1. Either use flat shoes (like chucks) or weightlifting shoes for squatting. Whatever it is you are wearing there, I don't believe you should be wearing them. 2. The angle of the video is not that good. But what you can see is that you are not sitting back into the squat. You just go down and your knees shift forward, That makes it really hard to get depth on your squats. Initiate the movement with your hips and really sit back. It might be beneficial to have the bar lower on your back while doing this, I would just try it out. I think you should drop down the weight significantly while trying to readjust your technic. At this point in your training carrer I think you won't be able to handle that weight when doing a proper deep squat. | ||
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L_Master
United States8017 Posts
On September 30 2017 13:41 Malinor wrote: 1. Do not look down, look straight ahead or slightly up. Right now, your lower back is not really arched and will round hard with heavier weights. "Chest" Up and Look up. Your starting position (knee and hip angle) is fine. Think "backwards" while pulling, not upwards (just want to mention it in case you are not already doing this). 2. The eccentric part of the Deadlift is basically letting the bar fall to the floor in a controlled way - you just let the bar go and hold it in place with your hands for the next rep. The biggest problem of a powerlifter is always to find a gym where he can Deadlift properly - because it is loud and not good for the floor. If you want to Deadlift correctly, you just have to let the bar go and don't try to do anything. There is an exerciese for a controlled eccentric and it is called Romanian Deadlifts - those are done with much less weight. 3. Do Deadlifts barefoot. Those shoes you are wearing are a disaster for lifting. For the future: 4. Get (liquid) chalk now and start using it directly after the first time you could not hold on to the bar because it is too heavy and/or too slippery. Be amazed at the difference it makes. Great stuff, huge thanks! Really appreciate number 2, we'll see how much grief I get if I let the weights come down a little faster and bang on the floor. Good to know about where to look, that should be an easy change to incorporate. On September 30 2017 13:56 Malinor wrote: 1. Either use flat shoes (like chucks) or weightlifting shoes for squatting. Whatever it is you are wearing there, I don't believe you should be wearing them. 2. The angle of the video is not that good. But what you can see is that you are not sitting back into the squat. You just go down and your knees shift forward, That makes it really hard to get depth on your squats. Initiate the movement with your hips and really sit back. It might be beneficial to have the bar lower on your back while doing this, I would just try it out. I think you should drop down the weight significantly while trying to readjust your technic. At this point in your training carrer I think you won't be able to handle that weight when doing a proper deep squat. Now that you mention number 2, I can notice that. I'm thinking that in my head as I start down, but it's obviously not the right connection. With regards to the weight drop, I agree, and have done so. Last session was 3x5 dropping down to just 135lbs, focusing on getting better depth. Now I've got another nice cue I can work in. For future reference, what's the best angle for filming at? Final question, since both of your posts mention the shoes. I've just been using a pair of generic running trainers, which clearly isn't a great option for leg based strength stuff. Completely open to the idea of getting new footwear, main concern there is money, even a $50 pair isn't something I can run out and buy and anything much beyond that is pretty much not an option. What are good options for shoes in lower price ranges (if they exist); or, so I can just do my own searching, what makes for a good lifting shoe? | ||
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Jerubaal
United States7684 Posts
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Malinor
Germany4758 Posts
The angle of filming is ok, but your camraman should be kneeling. Basically, the camera has to be lower, that is most important from that distance. And for my taste I would say he should go a little to the right (around 45° between filming from the side and from the back. Shoes: https://www.amazon.com/adidas-Performance-Powerlift-2-Trainer-Bright/dp/B00Q049HZE/ref=sr_1_7?s=apparel&ie=UTF8&qid=1506878484&sr=1-7&nodeID=7141123011&psd=1&keywords=weightlifting shoes https://www.amazon.com/adidas-Performance-Powerlift-3-1-Cross-Trainer-Utility/dp/B01MYZH9US/ref=sr_1_2?s=apparel&ie=UTF8&qid=1506878484&sr=1-2&nodeID=7141123011&psd=1&keywords=weightlifting shoes For Deadlifts and squatting without an elevated heel: https://www.amazon.com/Converse-Mens-Chuck-Taylor-Women/dp/B001AEFO3I/ref=sr_1_2?s=apparel&ie=UTF8&qid=1506878562&sr=1-2&nodeID=7141123011&psd=1&keywords=chuck taylors Note that mechanics for squats are different with flat shoes and I am no expert there. From my experience 3 out of 4 people prefer to squat with a weightlifting shoe. And since you can deadlift barefoot I would recommend going down that route. | ||
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mordek
United States12705 Posts
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VHbb
692 Posts
https://www.amazon.com/Onitsuka-Tiger-Mexico-Classic-Running/dp/B00PZKJW90/ref=pd_lpo_vtph_309_bs_img_1?_encoding=UTF8&refRID=AW4S2RPG2KRR847D7T2C and should I switch to my runner shoes while I get something better? Thanks! | ||
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farvacola
United States18866 Posts
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