Squat, Bench, Deadlift, Snatch, C&J: Post your best videos
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Okay so final sharing with the class... And really I need some hive mind group think... I've been struggling with squat mechanics for two years now. Hip imbalance, si joint, chest/core failure... Of its not one think it's another... Ever time I think I make headway.. I realize I'm still struggling at weight that should be more comfortable.
Today my glaring flaw is my drift back with years old giant booty. The hard line of the power cage and the directly perpendicular shot really highlights this.
So class... What can I do to help fix this? Thoughts? Commentary? You're boned for life Jo, so just deal with a mediocre squat for ever?
? Thoughts.. Please send Halp before I start curling in the squat rack.
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Okay so final sharing with the class... And really I need some hive mind group think... I've been struggling with squat mechanics for two years now. Hip imbalance, si joint, chest/core failure... Of its not one think it's another... Ever time I think I make headway.. I realize I'm still struggling at weight that should be more comfortable.
Today my glaring flaw is my drift back with years old giant booty. The hard line of the power cage and the directly perpendicular shot really highlights this.
So class... What can I do to help fix this? Thoughts? Commentary? You're boned for life Jo, so just deal with a mediocre squat for ever?
? Thoughts.. Please send Halp before I start curling in the squat rack.
Hard to tell with your gear in the way but it looks as if your knees are way forward causing a forward barpath.
Out of the hole your hips are pressing back more than ideal. Work on hip drive pressing straight vertical. This probably has more to do with your knees forward. Again hard to say where the bar is positioned over your feet with obstructions.
Back angle is nice throughout btw
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Can you vid a front view? I'm not certain but I thinking "knees out" cue and establishing on setting the front of knees the first 1/3 of the decent will do alot for the bar moving forward. Perhaps your feet/toes could use slight adjustment that will show from a front vid.
All in all very fixable Jo.0 -
Hard to tell with your gear in the way but it looks as if your knees are way forward causing a forward barpath.
Out of the hole your hips are pressing back more than ideal. Work on hip drive pressing straight vertical. This probably has more to do with your knees forward. Again hard to say where the bar is positioned over your feet with obstructions.
Back angle is nice throughout btw.
Can you vid a front view? I'm not certain but I thinking "knees out" cue and establishing on setting the front of knees the first 1/3 of the decent will do alot for the bar moving forward. Perhaps your feet/toes could use slight adjustment that will show from a front vid.
All in all very fixable Jo.
I have the day "off" tomorrow- so I can take more comprehensive video to help- I thought I had sort of start to fix this and now it's back- and I'm not moving as well with this weight as I should. So- back to the "fixing board" as it were.
per some other cues- I have been trying to keep the knees in their own track- and once they are "forward" keep them there- instead of allowing them to track backwards- which - i think - continued attention to that will help elevated the back roll- but still I think it's something else.
I dunno- I'll take some video tomorrow and share if people don't mind.0 -
per some other cues- I have been trying to keep the knees in their own track- and once they are "forward" keep them there- instead of allowing them to track backwards- which - i think - continued attention to that will help elevated the back roll- but still I think it's something else.
Your knees continue to move forward the whole decent, this shouldnt happen particularly on a low bar at the depth required to perform it successfully.
Your knees are not tracking backwards out of position, but they are actually moving to the correct strongest position as you accend. By cueing knees out, it should help establish the correct position therefore they won't have to travel back as much to get there if that makes sense. Sorry I'm way better showing someone than wording in a forum.
A front view will also show how wide your stance/knees are and might reveal if this is partly responsible for your knee slide-ish decent.
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I've never seen this before. Out of curiosity, why would someone program this lift into their workout?0 -
quiksylver296 wrote: »
I've never seen this before. Out of curiosity, why would someone program this lift into their workout?
Similar to a conventional dead. Except it's easy on the low back. Hit's the legs real hard. Quads, glutes. This is also transferring to regular deads too. Just pulled a PR 2wks ago.
5in "blocks" because I don't have a platform and don't want to make craters in the cement lol.1 -
quiksylver296 wrote: »
I've never seen this before. Out of curiosity, why would someone program this lift into their workout?
Similar to a conventional dead. Except it's easy on the low back. Hit's the legs real hard. Quads, glutes. This is also transferring to regular deads too. Just pulled a PR 2wks ago.
5in "blocks" because I don't have a platform and don't want to make craters in the cement lol.
Interesting. Deads are my fav. I worry that I'm not coordinated enough for that, though.
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quiksylver296 wrote: »
I've never seen this before. Out of curiosity, why would someone program this lift into their workout?
Similar to a conventional dead. Except it's easy on the low back. Hit's the legs real hard. Quads, glutes. This is also transferring to regular deads too. Just pulled a PR 2wks ago.
5in "blocks" because I don't have a platform and don't want to make craters in the cement lol.
Isn't this called a hack squat- like- an actual hack squat- not the machine?
I can't see the video on my computer- so I'm stabbing at what I suspect your doing- but I thought there was a name for this?3 -
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quiksylver296 wrote: »
I've never seen this before. Out of curiosity, why would someone program this lift into their workout?
Similar to a conventional dead. Except it's easy on the low back. Hit's the legs real hard. Quads, glutes. This is also transferring to regular deads too. Just pulled a PR 2wks ago.
5in "blocks" because I don't have a platform and don't want to make craters in the cement lol.
Isn't this called a hack squat- like- an actual hack squat- not the machine?
I can't see the video on my computer- so I'm stabbing at what I suspect your doing- but I thought there was a name for this?
Yes lifty senses are correct, it's a barbell hack...3 -
maybe try a trap bar deadlift.quiksylver296 wrote: »quiksylver296 wrote: »
I've never seen this before. Out of curiosity, why would someone program this lift into their workout?
Similar to a conventional dead. Except it's easy on the low back. Hit's the legs real hard. Quads, glutes. This is also transferring to regular deads too. Just pulled a PR 2wks ago.
5in "blocks" because I don't have a platform and don't want to make craters in the cement lol.
Interesting. Deads are my fav. I worry that I'm not coordinated enough for that, though.
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quiksylver296 wrote: »quiksylver296 wrote: »
I've never seen this before. Out of curiosity, why would someone program this lift into their workout?
Similar to a conventional dead. Except it's easy on the low back. Hit's the legs real hard. Quads, glutes. This is also transferring to regular deads too. Just pulled a PR 2wks ago.
5in "blocks" because I don't have a platform and don't want to make craters in the cement lol.
Interesting. Deads are my fav. I worry that I'm not coordinated enough for that, though.
Have you looked into sumo deads? They hit the quads and adductors hard but less stress on the lower back. I prefer conventional but I lift sumos as an accessory.0 -
Dude, you're an animal!1 -
Okay so final sharing with the class... And really I need some hive mind group think... I've been struggling with squat mechanics for two years now. Hip imbalance, si joint, chest/core failure... Of its not one think it's another... Ever time I think I make headway.. I realize I'm still struggling at weight that should be more comfortable.
Today my glaring flaw is my drift back with years old giant booty. The hard line of the power cage and the directly perpendicular shot really highlights this.
So class... What can I do to help fix this? Thoughts? Commentary? You're boned for life Jo, so just deal with a mediocre squat for ever?
? Thoughts.. Please send Halp before I start curling in the squat rack.
Have you considered switching to high-bar squat? You probably won't move as much weight, but it forces you into a more upright position which might help you to keep from shifting forward. Make sure your knees aren't collapsing in. Concentrate on forcing them out at the bottom of your squat. Also, make sure you are maintaining tightness in your core throughout the lift.0 -
DevilsFan1 wrote: »Okay so final sharing with the class... And really I need some hive mind group think... I've been struggling with squat mechanics for two years now. Hip imbalance, si joint, chest/core failure... Of its not one think it's another... Ever time I think I make headway.. I realize I'm still struggling at weight that should be more comfortable.
Today my glaring flaw is my drift back with years old giant booty. The hard line of the power cage and the directly perpendicular shot really highlights this.
So class... What can I do to help fix this? Thoughts? Commentary? You're boned for life Jo, so just deal with a mediocre squat for ever?
? Thoughts.. Please send Halp before I start curling in the squat rack.
Have you considered switching to high-bar squat? You probably won't move as much weight, but it forces you into a more upright position which might help you to keep from shifting forward. Make sure your knees aren't collapsing in. Concentrate on forcing them out at the bottom of your squat. Also, make sure you are maintaining tightness in your core throughout the lift.
Lulz- I've been high bar squatting for a long time- well- "high bar"
the bar sits high- but my form tends to be somewhere between high and low. Meaning- I can't "sit" properly with a high bar squat- so I lose energy b/c I"m so far forward- I've spent the last month or so working the low bar squat (the problem is the same for high and low bar variations on me)
I don't have tremendous knee valgus- I mean- it's there- but it's not awful for what I'm pushing. I see more ankle instability than the knee collapse (which well- it's all related so I won't get to far into the weeds there)
I'd say my weakest is engaging the core- I have a hard time in anything I do actively turning it on despite the fact it's not weak- I just have a hard time engaging it.
I've drifted away from using my belt unless i'm moving something over 90% or I'm having a really bad day stabilizing... I'm having bladder issues and the second I brace under load- I pee. So It's not something I've been really utilizing unless I have to.0 -
finally watched- man your shoulders look wicked.... this is great.0 -
quiksylver296 wrote: »
I've never seen this before. Out of curiosity, why would someone program this lift into their workout?
Similar to a conventional dead. Except it's easy on the low back. Hit's the legs real hard. Quads, glutes. This is also transferring to regular deads too. Just pulled a PR 2wks ago.
5in "blocks" because I don't have a platform and don't want to make craters in the cement lol.
Isn't this called a hack squat- like- an actual hack squat- not the machine?
I can't see the video on my computer- so I'm stabbing at what I suspect your doing- but I thought there was a name for this?DevilsFan1 wrote: »
Dude, you're an animal!
Sry I've been on vacation for a while.
Yes hack, barbell hack, back snapper haha.
And thanks!
I'd Also recommend adding trap bar deads with or without blocks, bands, chains to your training. (Saw it mentioned above somewhere).
Currently on day 8 of no lifting weights and I'm going mad Thursday!! 0 -
DevilsFan1 wrote: »Okay so final sharing with the class... And really I need some hive mind group think... I've been struggling with squat mechanics for two years now. Hip imbalance, si joint, chest/core failure... Of its not one think it's another... Ever time I think I make headway.. I realize I'm still struggling at weight that should be more comfortable.
Today my glaring flaw is my drift back with years old giant booty. The hard line of the power cage and the directly perpendicular shot really highlights this.
So class... What can I do to help fix this? Thoughts? Commentary? You're boned for life Jo, so just deal with a mediocre squat for ever?
? Thoughts.. Please send Halp before I start curling in the squat rack.
Have you considered switching to high-bar squat? You probably won't move as much weight, but it forces you into a more upright position which might help you to keep from shifting forward. Make sure your knees aren't collapsing in. Concentrate on forcing them out at the bottom of your squat. Also, make sure you are maintaining tightness in your core throughout the lift.
Lulz- I've been high bar squatting for a long time- well- "high bar"
the bar sits high- but my form tends to be somewhere between high and low. Meaning- I can't "sit" properly with a high bar squat- so I lose energy b/c I"m so far forward- I've spent the last month or so working the low bar squat (the problem is the same for high and low bar variations on me)
I don't have tremendous knee valgus- I mean- it's there- but it's not awful for what I'm pushing. I see more ankle instability than the knee collapse (which well- it's all related so I won't get to far into the weeds there)
I'd say my weakest is engaging the core- I have a hard time in anything I do actively turning it on despite the fact it's not weak- I just have a hard time engaging it.
I've drifted away from using my belt unless i'm moving something over 90% or I'm having a really bad day stabilizing... I'm having bladder issues and the second I brace under load- I pee. So It's not something I've been really utilizing unless I have to.
Hmm. The bar looks like it's sitting on your scapulae not on your traps. Regardless, some people just squat better high or low. I think you probably just need to work on maintaining tightness in your core. When you lose tightness at the bottom of your squat there is a tendency to lose the weight forward. I suggest a deload and concentration on form. Also, if you aren't doing front squats, those will help a lot with maintaining an upright posture during the descent. That training will carry over to back squat.0 -
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165kg opener
175kg 2nd lift
185 KG final lift and PB1 -
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quiksylver296 wrote: »
I've never seen this before. Out of curiosity, why would someone program this lift into their workout?
Similar to a conventional dead. Except it's easy on the low back. Hit's the legs real hard. Quads, glutes. This is also transferring to regular deads too. Just pulled a PR 2wks ago.
5in "blocks" because I don't have a platform and don't want to make craters in the cement lol.
Isn't this called a hack squat- like- an actual hack squat- not the machine?
I can't see the video on my computer- so I'm stabbing at what I suspect your doing- but I thought there was a name for this?DevilsFan1 wrote: »
Dude, you're an animal!
Sry I've been on vacation for a while.
Yes hack, barbell hack, back snapper haha.
And thanks!
I'd Also recommend adding trap bar deads with or without blocks, bands, chains to your training. (Saw it mentioned above somewhere).
Currently on day 8 of no lifting weights and I'm going mad Thursday!!
Blargh- 8 days of no lifting? #iddie. Good for you? maybe- but YAY for thursday coming back at it!!!
We have a trap bar- I can definitely add those in. we also have chains- I just hate using them (a. extra work and b. they sound so god damn pretensions) But if they work- I can suck it up.DevilsFan1 wrote: »DevilsFan1 wrote: »Okay so final sharing with the class... And really I need some hive mind group think... I've been struggling with squat mechanics for two years now. Hip imbalance, si joint, chest/core failure... Of its not one think it's another... Ever time I think I make headway.. I realize I'm still struggling at weight that should be more comfortable.
Today my glaring flaw is my drift back with years old giant booty. The hard line of the power cage and the directly perpendicular shot really highlights this.
So class... What can I do to help fix this? Thoughts? Commentary? You're boned for life Jo, so just deal with a mediocre squat for ever?
? Thoughts.. Please send Halp before I start curling in the squat rack.
Have you considered switching to high-bar squat? You probably won't move as much weight, but it forces you into a more upright position which might help you to keep from shifting forward. Make sure your knees aren't collapsing in. Concentrate on forcing them out at the bottom of your squat. Also, make sure you are maintaining tightness in your core throughout the lift.
Lulz- I've been high bar squatting for a long time- well- "high bar"
the bar sits high- but my form tends to be somewhere between high and low. Meaning- I can't "sit" properly with a high bar squat- so I lose energy b/c I"m so far forward- I've spent the last month or so working the low bar squat (the problem is the same for high and low bar variations on me)
I don't have tremendous knee valgus- I mean- it's there- but it's not awful for what I'm pushing. I see more ankle instability than the knee collapse (which well- it's all related so I won't get to far into the weeds there)
I'd say my weakest is engaging the core- I have a hard time in anything I do actively turning it on despite the fact it's not weak- I just have a hard time engaging it.
I've drifted away from using my belt unless i'm moving something over 90% or I'm having a really bad day stabilizing... I'm having bladder issues and the second I brace under load- I pee. So It's not something I've been really utilizing unless I have to.
Hmm. The bar looks like it's sitting on your scapulae not on your traps. Regardless, some people just squat better high or low. I think you probably just need to work on maintaining tightness in your core. When you lose tightness at the bottom of your squat there is a tendency to lose the weight forward. I suggest a deload and concentration on form. Also, if you aren't doing front squats, those will help a lot with maintaining an upright posture during the descent. That training will carry over to back squat.
this video is more low bar for me- like actual low bar. It's pretty low for me- but I dunno- hard to tell. I have a friend who thinks he squats high bar- and the bar is most definitely LOW on his back- but his form is very upright- so perception is not always reality.
I do - in the "off" cycle - do front squats- they are not part of sheiko regular training generally speaking. I'll see about cycling in a heavier deload set- I'm about 2-3 weeks out from being done with Sheiko- I'm sure as *kitten* not deloading now. But once I'm done with this cycle I can do something different and come back to more technical work I suppose.0 -
deadliftsandnoodles wrote: »
Great lifts!! Congrats on the PR for deads!!! (can't see the rest of the bench ones).0 -
Groin healing after pulling it at baseball a week ago. Got my volume in yesterday with an adjustment to my reps on squats.
Bench: 267.5 x 5 x 5
Slingshot 315 x 2 x 2
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Squat: 335 x 3 x 8
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Keladelphia wrote: »I've been chasing a 70kg (154lb) snatch. Yesterday I hit it for an ugly PR double and then PR'd my hang clean and jerk in a complex at 85kg (187lbs) and PR'd my hang clean at 91kg (200lbs)! I started new programming 7 weeks ago and the PR's have finally been flowing again!
Wow. Impressive numbers!0 -
deadliftsandnoodles wrote: »
Great lifts!! Congrats on the PR for deads!!! (can't see the rest of the bench ones).
Thank you! I think you can click right on the videos to see the other two attempts0
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