LIfting the toes is a good cue to help you out initially... later as necro said you probably won't need it.
For the elbows, work external rotation stretches. So door or corner stretches where your elbows/arms are out wide, and ER stretches that target your subscap. Also stretch your chest, lats, and anterior shoulders.
Here's a good set of cues for anyone else looking for help on squat mechanics:
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.
On September 21 2010 15:25 decafchicken wrote: Went to a chiro today, he adjusted my back. What do i do now so i dont have to go every 2 weeks?
tried a couple sets of deadlifts and realized it was a terrible idea. 5x5 hang clean and jerk @ 135, and benched again today which was also dumb. 0 sleep + sore muslces = bad day to workout.
After an adjustment all you want to do for a couple is mobility work, especially if its sore and prone to shift out of place again. Keep tight muscles looser so your body can reset back to its original natural state.
It really depends on the adjustment though if it's been there a while then it may take more than a few sessions to correct. If it's been there a short time then it may only take 1-2 sessions to properly set back.
Umm, I don't suppose you actually asked him what type of strength/lifting work you could do days after the adjustment cause sometimes it depends. I would ask next time...
Nice! Forgot to ask, should I get my carbs mainly from fruits and such? What about rice and pasta? Oatmeal as porridge for breakfast + some fruit + protein shake, yay or nay?
Mostly vegetables... some fruits. I wouldn't recommend rice, but I have nothing against it if you decide that you can't live without it. Oatmeal tends to be OK....
Absolutely no grains, breads or pastas. Would never recommend any of these.
why not just go with bacon and eggs for breakfast? A wholesome healthy meal, heh.
I did, all he told me was stretch back and hip flexors and strengthen glutes/abs which are already pretty solid. Also, my parents rather me start physical therapy than continue seeing a chiropractor
I did, all he told me was stretch back and hip flexors and strengthen glutes/abs which are already pretty solid. Also, my parents rather me start physical therapy than continue seeing a chiropractor
Nice! Forgot to ask, should I get my carbs mainly from fruits and such? What about rice and pasta? Oatmeal as porridge for breakfast + some fruit + protein shake, yay or nay?
Mostly vegetables... some fruits. I wouldn't recommend rice, but I have nothing against it if you decide that you can't live without it. Oatmeal tends to be OK....
Absolutely no grains, breads or pastas. Would never recommend any of these.
why not just go with bacon and eggs for breakfast? A wholesome healthy meal, heh.
On September 21 2010 23:58 decafchicken wrote: I did, all he told me was stretch back and hip flexors and strengthen glutes/abs which are already pretty solid. Also, my parents rather me start physical therapy than continue seeing a chiropractor
hi, eshlow. I'm a total noobie, but I really want to get into training; more specifically, I want to work towards planche. Any advices on what the best approach would be? Like, what kind of exercises should I do, for how long etc.
On September 21 2010 11:36 fatduck wrote: Had a really great workout today - I had someone watch/correct my squatting and it made a HUGE difference. Usually you think of "bad form" as making an exercise "easier" (but less effective or more dangerous), but in this case I was doing a couple things wrong on the squat that were actually making the lifts a lottt harder. My bar placement was totally fucked - up on the ridge of my spine - which hurt like a bitch and was making it hard to keep my back straight. With correct low bar placement everything felt great - the only thing I need to work on is flexibility, especially in my elbows. Any good exercises/stretches for that?
I also have a tendency to raise my heels - I think because I have bad balance and I'm afraid of tipping backwards. A guy at the gym suggested curling my toes which seemed to help? Is that good advice or dumb gym knowledge?
Also I did 15 pull-ups for the first time ever, followed by two sets of 10. Awesome.
Try lifting without shoes.
DO IT. Lifting without shoes is like a squat/deadlift nirvana, it feels so much more stable and it's easier to get the heel drive.
On September 21 2010 11:36 fatduck wrote: Had a really great workout today - I had someone watch/correct my squatting and it made a HUGE difference. Usually you think of "bad form" as making an exercise "easier" (but less effective or more dangerous), but in this case I was doing a couple things wrong on the squat that were actually making the lifts a lottt harder. My bar placement was totally fucked - up on the ridge of my spine - which hurt like a bitch and was making it hard to keep my back straight. With correct low bar placement everything felt great - the only thing I need to work on is flexibility, especially in my elbows. Any good exercises/stretches for that?
I also have a tendency to raise my heels - I think because I have bad balance and I'm afraid of tipping backwards. A guy at the gym suggested curling my toes which seemed to help? Is that good advice or dumb gym knowledge?
Also I did 15 pull-ups for the first time ever, followed by two sets of 10. Awesome.
Try lifting without shoes.
DO IT. Lifting without shoes is like a squat/deadlift nirvana, it feels so much more stable and it's easier to get the heel drive.
On September 22 2010 06:38 ludic123 wrote: hi, eshlow. I'm a total noobie, but I really want to get into training; more specifically, I want to work towards planche. Any advices on what the best approach would be? Like, what kind of exercises should I do, for how long etc.
On September 22 2010 08:12 fatduck wrote: Not allowed at my gym, unfortunately
neither is filming, but i still do it. =)
do it until they tell you not to.
I know, I've been specifically told to put my shoes back on It's a school gym but there is some guy who's the "administrator" and loves being a hardass to everyone...I guess he's just bored. Anyway, I try to avoid trouble when I can.
On September 21 2010 23:58 decafchicken wrote: I did, all he told me was stretch back and hip flexors and strengthen glutes/abs which are already pretty solid. Also, my parents rather me start physical therapy than continue seeing a chiropractor
Ok... well, make sure to ask lots of questions for your PT. If they can't answer most of them satisfactorily I would suggest switching if you can, heh. I would only take PTs who can answer my questions.
Nice! Forgot to ask, should I get my carbs mainly from fruits and such? What about rice and pasta? Oatmeal as porridge for breakfast + some fruit + protein shake, yay or nay?
Mostly vegetables... some fruits. I wouldn't recommend rice, but I have nothing against it if you decide that you can't live without it. Oatmeal tends to be OK....
Absolutely no grains, breads or pastas. Would never recommend any of these.
why not just go with bacon and eggs for breakfast? A wholesome healthy meal, heh.
I'm allergic to eggs
Derr, well that sucks. Bacon is still good though.. can eat that with some fruits/vege. I guess oatmeal/milk is a decent substitute. :\
On September 22 2010 06:38 ludic123 wrote: hi, eshlow. I'm a total noobie, but I really want to get into training; more specifically, I want to work towards planche. Any advices on what the best approach would be? Like, what kind of exercises should I do, for how long etc.
On September 22 2010 08:12 fatduck wrote: Not allowed at my gym, unfortunately
neither is filming, but i still do it. =)
do it until they tell you not to.
I know, I've been specifically told to put my shoes back on It's a school gym but there is some guy who's the "administrator" and loves being a hardass to everyone...I guess he's just bored. Anyway, I try to avoid trouble when I can.
oh dang my bad
i though it was a commercial gym. i lift in nike frees but someone said they looked squishy. i think they're just a size too big or something.
anyway deadlifts tonight let's see if your guys's advice will work for me.
btw i get what you guys are saying about the hip drive but i feel like i was doing it properly. my hips break before my knees and i focus entirely on my hips during the entire squatting exercise. i look forward but honestly i'm not even paying attention to my form, just working on maintaining proper back angle and driving with the hips.
reviewing my power clean form i feel like my elbows aren't ending high enough. i don't know what that means for the rest of the exercise though. i remember i did one rep on my last set was easier than all the other reps but i couldn't trace exactly why. ugh. power cleans so difficult.
since my leg acts up though, i'm gonna try squat 2x a week instead.
On September 22 2010 08:12 fatduck wrote: Not allowed at my gym, unfortunately
neither is filming, but i still do it. =)
do it until they tell you not to.
I know, I've been specifically told to put my shoes back on It's a school gym but there is some guy who's the "administrator" and loves being a hardass to everyone...I guess he's just bored. Anyway, I try to avoid trouble when I can.
oh dang my bad
i though it was a commercial gym. i lift in nike frees but someone said they looked squishy. i think they're just a size too big or something.
anyway deadlifts tonight let's see if your guys's advice will work for me.
btw i get what you guys are saying about the hip drive but i feel like i was doing it properly. my hips break before my knees and i focus entirely on my hips during the entire squatting exercise. i look forward but honestly i'm not even paying attention to my form, just working on maintaining proper back angle and driving with the hips.
reviewing my power clean form i feel like my elbows aren't ending high enough. i don't know what that means for the rest of the exercise though. i remember i did one rep on my last set was easier than all the other reps but i couldn't trace exactly why. ugh. power cleans so difficult.
since my leg acts up though, i'm gonna try squat 2x a week instead.
I only watched it a couple times but I will point out the biggest flaws. First you are not in the right starting position. You want to have your shoulders over the bar more, your shoulders are not far enough which is why you loop the bar around your knees. Your friend's position is a little better. Next position is after you past your knees, you have to accelerate by explosively shrugging straight up. Then you have to drop under by catching the bar on your shoulders, not with your hands. You probably have to gain flexibility to catch the bar right.
I wanted to find a picture of more frames but here is a sequence of the clean, power clean is just catching the bar higher. First is the pull off the ground, watch his back position staying the same as when he pulled off the floor. The second picture is his 2nd pull, the shrug. The third picture is the drop under and catching the bar on your shoulders. http://www.owresource.com/lifts/clean.jpg
Ahhh been feeling good. Lifting well, even with college starting (although it just started today...). Next week will be my deloading week, so my plan for my start date is pushed back to october 4th. But hey, who cares lol
Anyway, my schedule is going to look like this I believe: Monday: Cardio (1 mile run) Tuesday: Back&Biceps Wednesday: Off Thursday: Legs Friday: Abs Saturday: Chest, triceps, and shoulders Sunday: Off
Rationale: Cardio just so I'm not in shitty cardiovascular health, back and biceps are on tuesday with the next day off because usually I find myself too tired to do biceps after I'm done with back, so I'll have an extra day if I need it. Thursday Legs followed by abs. I feel if I do abs twice a week along with legs, then I won't give my core enough time to recover in between and I don't want that lifting no heavy ass weights, especially if I will be doing squats and deadlifts, with an unstable core. Saturday speaks for itself. Since I've picked up the quality of this workout (That used to take me an hour and a half to do), now it only takes me ~one hour.
Problems: Right now when I do cardio, and then go to legs, my legs are STILL sore from the last workout. It used to be I would run twice a week (Mon&Wed), and then do legs on Thursday. I've cut back to cardio once a week (As simply cutting the distance I ran on Wednesday didn't help), but they still seem kind of sore when I go to work out my legs are Thursday again. Although I also do a five minute warm up on the stationary bikes and stretch before EACH work out as well..
Do y'all think with doing it this way will work once I take in additional nutrients? (I'm going to eat more and drink a protein shake after each work out [not abs+cardio]) , and/or should I cut the warm up before the workout and just stretch or... What?
Just a quick question about carbs too. I read on exrx.net that a good thing is to eat carbs asap after a workout. I thought beforehand was good, then waiting an hour before lifting to use primarily carbs as your energy source? I guess I need to really read up on these nutrients :\
On September 22 2010 23:53 AoN.DimSum wrote: I only watched it a couple times but I will point out the biggest flaws. First you are not in the right starting position. You want to have your shoulders over the bar more, your shoulders are not far enough which is why you loop the bar around your knees. Your friend's position is a little better. Next position is after you past your knees, you have to accelerate by explosively shrugging straight up. Then you have to drop under by catching the bar on your shoulders, not with your hands. You probably have to gain flexibility to catch the bar right.
I wanted to find a picture of more frames but here is a sequence of the clean, power clean is just catching the bar higher. First is the pull off the ground, watch his back position staying the same as when he pulled off the floor. The second picture is his 2nd pull, the shrug. The third picture is the drop under and catching the bar on your shoulders. http://www.owresource.com/lifts/clean.jpg
thanks man
i'm having trouble with that shrug. like, i feel like i'm shrugging, but when i watch it on the video it's nothing like that. maybe the timing is different.
good call on the shoulders thing. i was definitely practicing it yesterday and it's something i wanna get down.
i filmed another video yesterday of my deadlift form. i tried to emphasize maintaining the lower back arch and i stripped a lot of weight off, but i think i just made everything worse. i had problems with my lower back later, like i couldn't bend over and i was stuck with "good" posture.
i also feel like the last rep is the only one where i finished with good form.
i also signed up for rippetoe's forums! maybe he can help with some of my sticking points.
EPT
It's a school gym but there is some guy who's the "administrator" and loves being a hardass to everyone...I guess he's just bored. Anyway, I try to avoid trouble when I can.
