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L_Master
United States8017 Posts
On December 11 2017 23:40 VHbb wrote: Hi guys I finally managed to take videos of my deadlift silly question: how do I upload them here?  is there a twiki/guide? Thanks! Make a YouTube account. Upload to YouTube. Paste the link here. | ||
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VHbb
692 Posts
So here's the video - sorry for the big logo on top, I hope you can still see through (I wanted to pixel-out my face). The weight is 50kg. My impression is that my back really well flat, especially from the video it seems there's an arc close to my neck - though I don't know very well how to "fix" this. The way I approach the lift is: - walk to the bar, midfoot under the bar, feet hip-wide pointing slightly out (no shoes, only socks on) - go down to grab the bar without bending too much my knees - bend knees until my shins touch the bar - pull up my chest, trying to maintain a flat back - inhale, tighten my core, pull up the weight - let the weight down (I don't try to slow the weight down too much in the descent) - exhale and repeat.. what do you think? (I'll try to do the same for squat, as this is extremely useful..) | ||
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Jerubaal
United States7684 Posts
Also, I think if you say bent down too long, you lose tension in your tendons. It feels that way at least! | ||
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infinity21
Canada6683 Posts
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Jerubaal
United States7684 Posts
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L_Master
United States8017 Posts
Now if I can just fix my poverty squat that's damn near worse than my bench right now. I'm just not comfortable with it at all yet. Should probably up the frequency of squatting, but I find it hard to program around cycling. Those two do NOT play nice with each other at all. If I ride hard on a squat day, it definitely takes away from my squat. When I squat, if I lift first to be fresh I can't bike for shit that day or the next. Start squatting twice or 3x per week and that gets me to just two or three, maybe even just one day, I can put in a good bike effort. Don't have the answer. I'm sure you can make good progress 1x per week, but I just don't have the confidence yet. I start bitch squatting at the weight starts to approach 85% or so. Yesterday even messed it up bad enough with 165 that I dropped too far into the hole, and lost the last set coming up, awkwardly dropping the bar behind me in an attempt to get out from under it (in a power rack so no harm no foul. Just loud and a little embarrassing with less than two wheels). If I can get comfortable with technique in squat by then, and deadlift holds up as I get heavier I'm thinking of doing a little mock meet for practice at the end of January. I'd loosely like to hit 250/235/315 to get 800. If everything came together for squat, I could see myself getting to 275 by then, given that I've done at least on set of pretty legit squats at 2x5x215. | ||
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VHbb
692 Posts
On December 12 2017 09:55 infinity21 wrote: Put more weight on the bar imo. I think you'll get a better feel for efficient mechanics when there's some load. From what I can see, you're leaning a bit forward and your shoulder blades are not tucked in. Thank you! I went with a lower weight trying to focus uniquely on form, to make the video - although I *am* just a newbie so I don't really lift that much more (I can go up to 70kg now, not more). Should the shoulder blades be directly over the bar, or slightly more forward? I'm not sure I understand what you mean by "tucked in" :/ | ||
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Jerubaal
United States7684 Posts
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L_Master
United States8017 Posts
On December 12 2017 23:48 Jerubaal wrote: @L_Master are you squatting Power or Oly? Hmm. I guess you could say powerlifting, but then again not really, as I'm currently squatting high bar and I think most guys doing PL are low bar. | ||
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Jerubaal
United States7684 Posts
I noticed the last few days that the overhead presses (perhaps just the standing dumbbell versions) seem to require significant back support to accomplish. That occurred to me this morning while I pondered how I did so poorly yesterday in that exercise. Yesterday I did pull ups while the previous time I had done dumbbell rows. I must have pre exhausted the supporting back muscles. I'll have to test that out on Thursday. | ||
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L_Master
United States8017 Posts
I noticed the last few days that the overhead presses (perhaps just the standing dumbbell versions) seem to require significant back support to accomplish. That occurred to me this morning while I pondered how I did so poorly yesterday in that exercise. Yesterday I did pull ups while the previous time I had done dumbbell rows. I must have pre exhausted the supporting back muscles. I'll have to test that out on Thursday. Definitely. You need a stable platform from which to drive, that starts with the feet and continues up through the chain. If the back isn't tight and controlled there is no stable base from which to push against. It also makes it difficulty to move the bar with good path. I'm a huge fan of pairing movements in the same plane. I.e. if I bench then I will also BB Row. If I OHP then always weighted pull-ups after with equal volume. With bench I always do my row's first, because honestly it seems to get my back ready and helps me keep a tighter upper back platform from which to press against. With OHP I do the pull-ups afterword because I just did something that compresses the spine (OHP) and then hitting weighted pull ups after takes load of the spine. Feels very good. I do the same thing with deadlift as well. Always deadlift, then pull ups after to decompress the spine a little after loading it heavily. | ||
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VHbb
692 Posts
 What do you guys think? Back flat enough or should I do it differently? are my shoulder not far forward enough? (sorry for the heavy breathing ahah I don't know how to adjust the audio yet - and sorry again for the big logo in front..) | ||
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phyre112
United States3090 Posts
On December 12 2017 01:22 VHbb wrote: Thanks L_Master! So here's the video - sorry for the big logo on top, I hope you can still see through (I wanted to pixel-out my face). The weight is 50kg. My impression is that my back really well flat, especially from the video it seems there's an arc close to my neck - though I don't know very well how to "fix" this. The way I approach the lift is: - walk to the bar, midfoot under the bar, feet hip-wide pointing slightly out (no shoes, only socks on) - go down to grab the bar without bending too much my knees - bend knees until my shins touch the bar - pull up my chest, trying to maintain a flat back - inhale, tighten my core, pull up the weight - let the weight down (I don't try to slow the weight down too much in the descent) - exhale and repeat.. what do you think? https://www.youtube.com/watch?v=mlZ6yw3tFBw (I'll try to do the same for squat, as this is extremely useful..) Bar is a bit out in front of you especially on the second rep and later and especially when you’re lowering it (which is probably fine as long as you reset properly) When you think “midfoot” don’t forget about the part of the foot that’s, you know, under your leg. Plenty of people put it over he top of their arch and that’s actually a bit forward. Engage your lats more to keep the bar in the right spot and to hopefully straighten out your upper back a touch. Pull the shoulder blades back and down, and try to almost turn your elbows “in”. Would like to commment on your hips at the end of the pull but the logo is in the way. Next video try to prop your vents up a little higher as well too so it’s not shooting up at you as much. On December 12 2017 03:22 Jerubaal wrote: I'm no expert, but I don't really like the way you set up. i think you need to get your hips "under the bar" so to speak. I start by lowering my hips then grabbing the bar. Some people grab the bar first then make an exaggerated "squat" to get low. Just my two cents. Also, I think if you say bent down too long, you lose tension in your tendons. It feels that way at least! Hips too low is actually a common issue for newer lifters. The deadlift is not a clean and trying to treat it like one is only going to hold back the amount of weight you’re able to move. His hip height is fine. Staying bent down just decreases the efficiency of the stretch reflex, decreasing maximum power output. It’s not ideal long term, but if you’re still getting your movement patterns down it’s not the end of the world. It has very little to do wii tendons. On December 12 2017 09:55 infinity21 wrote: Put more weight on the bar imo. I think you'll get a better feel for efficient mechanics when there's some load. From what I can see, you're leaning a bit forward and your shoulder blades are not tucked in. Agreed. Form checks should be done around 80-85% or about what you’d hit for a tough 5 reps. Also agreed with the critique. | ||
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Jerubaal
United States7684 Posts
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infinity21
Canada6683 Posts
On December 12 2017 15:57 VHbb wrote: Thank you! I went with a lower weight trying to focus uniquely on form, to make the video - although I *am* just a newbie so I don't really lift that much more (I can go up to 70kg now, not more). Should the shoulder blades be directly over the bar, or slightly more forward? I'm not sure I understand what you mean by "tucked in" :/ Put simply, your shoulder, hand, and bar should make a perpendicular line from the ground when seen from the side. As for tucked in, imagine you're trying to pinch a broom with your shoulder blades and then push your shoulder blades down. They should stay in that position while you're pulling. | ||
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phyre112
United States3090 Posts
On December 14 2017 01:42 Jerubaal wrote: It's not the position of his hips but the curve of his back that I'm concerned with. We can't really say until we see him try a full load. If you're concerned with the curve of his back, talk about the curve of his back not about getting his hips lower or "under the bar" or however you phrased it. His lower back is flat-ish (likely as flat as mobility will allow, he should stretch more) and most importantly it remains in the same position of flexion/extension throughout the lift. Lower hips to start or in any way making the deadlift more resemble a clean or a squat is only going to make the mobility demands on his hamstrings/glutes/low back worse, not better. | ||
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Jerubaal
United States7684 Posts
I'm talking about his hips because he's grabbing the bar almost straight legged and his back is convex throughout the setup until the last moment. He managed to keep his back flat this time, but I wouldn't be surprised to see rounding if he tried a heavier weight. | ||
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IgnE
United States7681 Posts
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TerransHill
Germany572 Posts
Can you recommend stuff like TRX or freeletics? | ||
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farvacola
United States18858 Posts
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