I bulked and just got fat.
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Good mornings are hip hinges where you bend at the waist and then straighten again. Because your torso is d ropping, you're raising it independently like a good morning as you start to come out of your squat.0
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It means that your hips are rising before your shoulders. Shoulders and hips should rise at the same time as you're reversing out of the bottom position.0
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Working for me0
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Okay, I see now.0
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IMO I think that fixing the upright issue will help you with the knee caving in/hip drive issues…
Because you are not staying upright it is making your kind of good morning the weight up and I think that is also affecting your hip drive.
I would say work on the cues that Jo gave you for staying upright…
I would also suggest bracing your abs throughout the entire movement…it is hard to remember to do (I forget sometimes) but it will help with keeping your torso upright…
Very true - especially on the bolded. My biggest problem seems to be that, if I concentrate on keeping the upper back tight (which I really need to do with heavier weights), I sometimes don't keep the abs/lower back tight...and I collapse and end up with a good morning type of squat.0 -
Don't know if it's something you'd be interested in, but this here 10 min thingie (re-packaged yoga-type stuff as far as I can tell, but specifically for activating the back for people who sit all day with crappy posture)
https://www.youtube.com/watch?v=4BOTvaRaDjI
It says it's for the lower back, but it'll let you feel the upper back as well.0 -
lucygoesrawr wrote: »I've tried to explain the condition as best I can below. I'm sorry it's so long, and sorry about my own lack of knowledge about how it all works, it's based on what I've been told my professionals and other people with it...
I have Joint Hypermobility Syndrome. I have been diagnosed independently by a physiotherapist and an orthopedic surgeon when they were trying to figure out what was wrong with my hands/wrists. The condition means I'm basically too flexible, due to ligaments and such not being taut enough.
This has caused me several problems. Firstly, my wrists, hands and fingers were painful, went numb and tingly, just generally wouldn't work properly, for about a year. I had to wear braces most of the time to stop my wrists from going into positions they shouldn't (which could cause nerve problems), which apparantly caused all these issues. I also had an issue with a finger curling underneath the others which is basically permanant now.
A couple of years ago I had awful hip problems - they would grind, sort of roll around, and sieze up so much I couldn't move - it was very, very painful. I refused to see a doctor because I was scared they might recommend a hip replacement. These problems lasted about two years and gradually went away. After losing weight it started to happen again. Milder, but enough to scare me. I also have permanant pain in my left hip if pressure is applied to it, and it hurts all the time if I'm inactive for a few days. A new doctor told me it needed strengthening and would be fine.
I've had lower back pain for a few years now, and started to have upper back pain when walking after losing some weight. The doctor told me it was just because it moved too much and would stop when I gained more core strength.
My knees are too unstable to run fast and prone to injury. They wobble around and hurt afterwards, and my ankles aren't much better.
These problems are, from my understanding, a result of everything being able to move around too much, there's too much 'wear and tear', especially around joints. Some people with my condition are fine until my age (22) and suddenly, over the course of a few years, start having problems like these, and eventually have to use a wheelchair. It also seems to be quite common to have arthiritis by 30-40.
Once again, if I understand what people have tried to explain to me, muscle can sort of do the job the ligaments are meant to do, hold stuff together - but I don't have enough yet. My wrists, for instance, which have probably been the worst part of my body, used to be very, very weak and thin.
Strength training has completely cured my wrists and the back issues, but I still have other problems. Being overweight isn't good, and does make me self concious - however, not a single doctor or the physiotherapist or the orthopedic surgeon have mentioned it. They have all told me I need to get stronger and build muscle, though, and I am not going to let my body fall apart. And at the end of the day, if I have to put on a significant amount of fat as well to make sure of that, and eat at a moderate defecit for years (because I'm not going to lose muscle mass) to come - it's worth it. I'm not going to become disabled when I'm lucky enough to have the means to stop it.
I know I'm late to the party, but this is exactly one of the health issues I have, down to a tee, and I also have fibromyalgia chucked in. I was advised that whilst gaining muscle is key, so is not having too much excess to put pressure on the joint. In short, It was recommended that I lose weight whilst maintaining my muscle through lifting. I would suggest to you, stick to around 1800-1900 cals and exercise as much as you can (gentle walking/cardio and lift three times a week only, with rest days between) and you will see better results because you will be feeding the muscles, allowing them to repair well, but not exhausting your body expecting too much of it.
I lift regularly and it has helped, but I still need to read my bodies signs. My deadlifts are 65kg and my squat 55kg so I know what you're looking for, you just need to start, and work up small when you have mastered each weight, not too quickly.
If you want to pm me feel free.
Lauren
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LyndseyLovesToLift wrote: »Why are you bulking if you're overweight?
trueeeeeeeeeee0 -
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Don't know if it's something you'd be interested in, but this here 10 min thingie (re-packaged yoga-type stuff as far as I can tell, but specifically for activating the back for people who sit all day with crappy posture)https://www.youtube.com/watch?v=4BOTvaRaDjI
It says it's for the lower back, but it'll let you feel the upper back as well.
I want to add that up until 5 or 6 weeks ago I thought yoga was a joke, so closed minded to it but since then I started doing it on my own and my flexibility has improved it has helped my squat. I'm still not the most flexible person ever but it is something I will continue to do and thing other power lifters should give it a shot.
I think some mobility/flexibility/soft tissue work is essential to prevent wear and tear in the long run.
Yoga doesn't have to be it though. Regular massage, defranco's stuff, yoga or tai chi - there's plenty of ways to skin the cat.
But yeah, you're only going to get older and less mobile if you don't do anything about it. Gotta look after yourself!0 -
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Don't know if it's something you'd be interested in, but this here 10 min thingie (re-packaged yoga-type stuff as far as I can tell, but specifically for activating the back for people who sit all day with crappy posture)https://www.youtube.com/watch?v=4BOTvaRaDjI
It says it's for the lower back, but it'll let you feel the upper back as well.
I want to add that up until 5 or 6 weeks ago I thought yoga was a joke, so closed minded to it but since then I started doing it on my own and my flexibility has improved it has helped my squat. I'm still not the most flexible person ever but it is something I will continue to do and thing other power lifters should give it a shot.
I think some mobility/flexibility/soft tissue work is essential to prevent wear and tear in the long run.
Yoga doesn't have to be it though. Regular massage, defranco's stuff, yoga or tai chi - there's plenty of ways to skin the cat.
But yeah, you're only going to get older and less mobile if you don't do anything about it. Gotta look after yourself!
I probably need to work on this some more too, as I have completely ignored stretching/flexibility/mobility work ....0 -
Don't know if it's something you'd be interested in, but this here 10 min thingie (re-packaged yoga-type stuff as far as I can tell, but specifically for activating the back for people who sit all day with crappy posture)https://www.youtube.com/watch?v=4BOTvaRaDjI
It says it's for the lower back, but it'll let you feel the upper back as well.
I want to add that up until 5 or 6 weeks ago I thought yoga was a joke, so closed minded to it but since then I started doing it on my own and my flexibility has improved it has helped my squat. I'm still not the most flexible person ever but it is something I will continue to do and thing other power lifters should give it a shot.
I think some mobility/flexibility/soft tissue work is essential to prevent wear and tear in the long run.
Yoga doesn't have to be it though. Regular massage, defranco's stuff, yoga or tai chi - there's plenty of ways to skin the cat.
But yeah, you're only going to get older and less mobile if you don't do anything about it. Gotta look after yourself!
I probably need to work on this some more too, as I have completely ignored stretching/flexibility/mobility work ....
Not to go too far off topic, but I listened to an interview with Wendler the other day and it's one of his big regrets that he didn't do more of it when he was younger and now he's more or less forced to do it everyday just to keep moving...
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Don't know if it's something you'd be interested in, but this here 10 min thingie (re-packaged yoga-type stuff as far as I can tell, but specifically for activating the back for people who sit all day with crappy posture)https://www.youtube.com/watch?v=4BOTvaRaDjI
It says it's for the lower back, but it'll let you feel the upper back as well.
I want to add that up until 5 or 6 weeks ago I thought yoga was a joke, so closed minded to it but since then I started doing it on my own and my flexibility has improved it has helped my squat. I'm still not the most flexible person ever but it is something I will continue to do and thing other power lifters should give it a shot.
I think some mobility/flexibility/soft tissue work is essential to prevent wear and tear in the long run.
Yoga doesn't have to be it though. Regular massage, defranco's stuff, yoga or tai chi - there's plenty of ways to skin the cat.
But yeah, you're only going to get older and less mobile if you don't do anything about it. Gotta look after yourself!
I probably need to work on this some more too, as I have completely ignored stretching/flexibility/mobility work ....
I don't know how you all do it. I'm lifting 3 times a week- and twice a week I run a full high/low runners stretch hip opening stretch full body routine that can easily take 30-45 min.... then I do the abridged version as a warm up prior to squats sessions- which are twice a week- and that takes 5-10 minutes or so and I STILL feel like it's not enough.
Also- if you all are doing the yoga thing- get the damn yoga blocks- they had made such a tremendous impact on my ability to stretch. I can reach most positions- and I am certainly strong enough to hold them- but both of those things take away from the depth of the stretch. The blocks enable a deeper stretch. I'd highly recommend them- for 12 bucks off amazon they are well worth the price of admission.0 -
Don't know if it's something you'd be interested in, but this here 10 min thingie (re-packaged yoga-type stuff as far as I can tell, but specifically for activating the back for people who sit all day with crappy posture)https://www.youtube.com/watch?v=4BOTvaRaDjI
It says it's for the lower back, but it'll let you feel the upper back as well.
I want to add that up until 5 or 6 weeks ago I thought yoga was a joke, so closed minded to it but since then I started doing it on my own and my flexibility has improved it has helped my squat. I'm still not the most flexible person ever but it is something I will continue to do and thing other power lifters should give it a shot.
I think some mobility/flexibility/soft tissue work is essential to prevent wear and tear in the long run.
Yoga doesn't have to be it though. Regular massage, defranco's stuff, yoga or tai chi - there's plenty of ways to skin the cat.
But yeah, you're only going to get older and less mobile if you don't do anything about it. Gotta look after yourself!
I probably need to work on this some more too, as I have completely ignored stretching/flexibility/mobility work ....
I don't know how you all do it. I'm lifting 3 times a week- and twice a week I run a full high/low runners stretch hip opening stretch full body routine that can easily take 30-45 min.... then I do the abridged version as a warm up prior to squats sessions- which are twice a week- and that takes 5-10 minutes or so and I STILL feel like it's not enough.
Also- if you all are doing the yoga thing- get the damn yoga blocks- they had made such a tremendous impact on my ability to stretch. I can reach most positions- and I am certainly strong enough to hold them- but both of those things take away from the depth of the stretch. The blocks enable a deeper stretch. I'd highly recommend them- for 12 bucks off amazon they are well worth the price of admission.
^^ This. I love me some yoga blocks!0 -
Don't know if it's something you'd be interested in, but this here 10 min thingie (re-packaged yoga-type stuff as far as I can tell, but specifically for activating the back for people who sit all day with crappy posture)https://www.youtube.com/watch?v=4BOTvaRaDjI
It says it's for the lower back, but it'll let you feel the upper back as well.
Thanks for posting that. I did have a look at it and tried the first bit but I couldn't feel anything happening in my upper back. I will try the others when my lower back isn't so sore (if that ever happens, anyway).LaurenMac114 wrote: »I know I'm late to the party, but this is exactly one of the health issues I have, down to a tee, and I also have fibromyalgia chucked in. I was advised that whilst gaining muscle is key, so is not having too much excess to put pressure on the joint. In short, It was recommended that I lose weight whilst maintaining my muscle through lifting. I would suggest to you, stick to around 1800-1900 cals and exercise as much as you can (gentle walking/cardio and lift three times a week only, with rest days between) and you will see better results because you will be feeding the muscles, allowing them to repair well, but not exhausting your body expecting too much of it.
I lift regularly and it has helped, but I still need to read my bodies signs. My deadlifts are 65kg and my squat 55kg so I know what you're looking for, you just need to start, and work up small when you have mastered each weight, not too quickly.
If you want to pm me feel free.
Lauren
Thanks for your input. It's good to know that lifting has also helped you. It must be very hard having fibromyalgia as well.
I do feel that bulking is more beneficial for me, personally, at the moment, but I get what you mean about the excess weight. I'll be cutting to lose the fat once I'm done with linear progress.
Oh, in regards to the stretching discussion - my husband has poor flexibility and has been using PNF stretching techniques (if I'm remembering the name right). It seems to have helped him significantly.0 -
Just seeing your second lot of videos. I still think you need to deload - it sucks (I had to do it myself a few months back) but better now than later. If you think the empty bar is too far back, start there and work up gradually (it'll count as a warm up anyway) till you get to the weight where the issues start to show up or slightly below.
I think you're relying on hubby too much, in regards to bar placement. When you go under the bar and stick your chest out/shoulders back, the place where the bar sits should feel obvious - if you can narrow your grip more it'll create a bit more tightness. Try spending a wee while just taking the bar off the rack to see if you can find it for yourself.
And I'm not sure (could be totally wrong) but I don't think Jo meant narrowing your stance, more about the angle of your feet? If they're at 45 degrees, for example, your hips might not have the flexibility for your knees to track that, hence the collapse.
Is it worth trying with your heels slightly raised (on a plate or something) to try to fix the 'good morning' situation. You might be able to drive through your heels more if they're slightly raised. If you tried that and it worked, you'd know you had to work on ankle flexibility. Disclaimer: I'm not sure on this one so maybe others could chime in, I know it helped my mum but it might not be what you need.0 -
Well, I've had a bad week. Couldn't complete my lat pulldowns twice, couldn't do all my deadlifts, then I couldn't do a single bench press today (just 1kg increase from the last session, which wasn't even too difficult). Took .5kg off the bench press and managed about one set before failing again.
Also, my squats weren't good enough to bother videoing. I'm still swerving my hips a bit. Knees are better but not good enough yet. I talked to my husband about how my hamstrings were completely relaxed at the bottom ever since I started to try to go deeper and he said to try and sit back more (knees less forward) - this resulted in me assuming a resting position, just about managing to get back up again screaming all the way (not in pain!), and my husband rescuing me somewhere near the top. Still managed all the others though, but we're going to work on getting me to achieve depth without losing all hamstring tension.
3laine75 -
I did deload a bit more and I'm repeating this weight (whatever it is now, I don't remember) until my form is right. I get what you mean about not relying on someone else for the bar positioning, but it basically all feels the same to me, so it's that or get a different position every time.
And yes, you're right, it was some other people who suggested a narrower stance, not JoRocka.
That is a valid point about the good morning thing, but my ankle flexibility is fine, so I don't think it's that. It's difficult remembering everything at once, really, but I think I'm slowly correcting it.
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Does anyone else get a kind of (not painful, just uncomfortable) 'clunking' feeling/noise inbetween the knee and hip when trying to rotate the hips/knees out, mid squat? Just with bodyweight? (trying to practice getting my knees out before tommorow's squatting)0
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No, but if it's on the outside of the quad side of the thigh, it sounds like your IT band might be catching a bit. Foam rolling along it might help.0
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It's more at the back - sort of feel like it might be the hamstring. It does feel like it slides over something though, which I'm not sure the hamstring would do... still, we have a foam roller, I'll give it a go.
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lucygoesrawr wrote: »It's more at the back - sort of feel like it might be the hamstring. It does feel like it slides over something though, which I'm not sure the hamstring would do... still, we have a foam roller, I'll give it a go.
Not to throw a bunch of videos at you, but last time I had an IT band issue, this is the thing that sorted me out (after a good few iterations):
http://www.youtube.com/watch?v=sOLBRhrF4Kc&index=1&list=PLofVQukJVEe9VefQYR2rofofiospH4hfw
Skip forward towards 2:20 if you want the exercises and are not interested in the waffle.
If you've got a foam roller and give this a shot, you'll soon know if your TFL or IT band is giving you gyp...0 -
I like pie0
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Jimmmer - thanks
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This.LyndseyLovesToLift wrote: »Why are you bulking if you're overweight?0 -
This.LyndseyLovesToLift wrote: »Why are you bulking if you're overweight?
This. (It was on the first page of the thread, by the way)lucygoesrawr wrote: »I'm not terribly overweight and have a medical condition which means gaining the muscle is a lot more important at the moment than losing fat.0 -
This.LyndseyLovesToLift wrote: »Why are you bulking if you're overweight?
way to read the whole thread.0 -
Well, the SN is accurate...0
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