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Post by skwatter on Aug 15, 2007 1:55:41 GMT -5
I can't give you an articulate answer on the 'why' for the elbow positioning, but you should be able to better engage more of your back muscles and maintain proper back position. I love this video but that's not why I'm linking it - check out his elbows as he lowers into the hole: www.youtube.com/watch?v=VCunjdiMi9YWow, thats totally vertical.. Alright then.. i'll just try to keep it as vertical as possible as i decend..
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Post by Boris on Aug 16, 2007 22:09:36 GMT -5
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Post by polynomial on Aug 20, 2007 13:22:11 GMT -5
Thanks for the great videos and a great website! I haven't had a chance to view all the videos, but which one (if any) addresses the following:
I'm 6'1 (around 180lbs) and apparently when squatting I do a good-morning on the way down. That is, as my hips move out, I tend to lean forward. My stance is slightly more than shoulder-width, and I use a high-bar position. I've also been told that my knees go a bit forward at the bottom of a hole, which I guess has to do with hamstring strength. I was thinking of doing some box squats to help both issues, but I'm open to other recommendations.
For reference, I've been squatting for a bit more than 3 months.
Edit: I did some soul-searching and I think that the first problem is a result of my not bending my knees at the start of the squat.
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Post by galapogos on Aug 21, 2007 3:01:23 GMT -5
Nope, you shouldn't be bending your knees at the start. You should lead with your hips, so what you're doing is correct. As for your torso, a little forward lean is fine, but overdoing it isn't that good. Bring your elbows down so that they point towards your ankles, it should help tighten your upper back.
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Post by Boris on Aug 21, 2007 20:36:14 GMT -5
I agree .w galapogos but one thing to consider is that most people, when high-bar squatting, tend to squat more upright w. the knees tracking further forward. If your hips travel backward, you can only be so upright - too upright and you're going to be on your arse...
Take a look at Squat Rx #4. It talks about bar positioning and squat depth.
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Post by Johnny Mnemonic on Aug 26, 2007 15:53:01 GMT -5
Hey man, one thing I wanted to add about the OI squats from Squat Rx #13 is the key words I give someone when teaching the method. Whether it is squats, bench or what have you I like to tell them Tight,relax,explode. The ISO contraction(tight) should be squeezed as hard as possible. Then relax as much as possible and finally once they hit the bottom,explode. A great thing about this method is that it can help teach the nervous system to contract the muscles quicker and with much greater force. Think of it as cutting on a court or field. You want to be able to plant and turn as quickly as possible. The OI method helps with that same concept.
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Post by Boris on Aug 26, 2007 19:36:09 GMT -5
Thanks Johnny-come-lately!! Just kidding - I need to revisit that video - thanks for the tips.
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Post by Boris on Aug 29, 2007 0:56:56 GMT -5
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Post by skwatter on Aug 30, 2007 1:31:48 GMT -5
Execellent!! Been actually waiting for frontsquat to add it to my workout routine
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Post by Boris on Aug 30, 2007 23:03:33 GMT -5
Hope you find it helpful. Let me know if there are things you'd like covered.
Johnny and I have talked about doing a series of DL videos - just a matter of getting the logistics ironed out...
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Post by Boris on Sept 1, 2007 20:43:48 GMT -5
Since we're on the subject of Mark Rippetoe, he has a great new article out called "Strong Enough?" in the latest CrossFit Journal. It is EXCELLENT and if you don't subscribe to that journal already, you should seriously consider it. It has TONS of great stuff for anyone in the strength business - don't you dare think the journal is just for CrossFitters. www.crossfit.com/journal/
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Post by Boris on Sept 3, 2007 1:39:56 GMT -5
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Post by Boris on Sept 4, 2007 21:07:03 GMT -5
WOW! Just got off the phone with Mark Rippetoe - WHAT A FREAKING AWESOME GUY! We talked for an hour about form and lifting. Some of our time was talking about articles, interviews, etc. that he had done in the past, some of it about his book that's about to come out, and some of it about coaching in general.
The cool thing is that here's a guy that's probably busy as hell with books, articles, forums, seminars, and his own gym and he makes time to sit down to talk with a high school teacher/coach for AN HOUR about form. To top it off, in his own words, he's "not very good at typing"... Seriously, what a great coach.
I'd try to write down a summary of what we talked about, but it'll take a while. As far as the Squat Rx vids are concerned, he did question the use of certain drills/exercises to correct lower back rounding and I agreed with him 100% on his assessments. There are definately some exercises/drills that I included in some videos that would have been more appropriately placed elsewhere or discarded because they would be of marginal use to squatting or the issues in question - for example, the wall squat = probably a good drill for learning the front squat, but probably not the best for learning how to low bar squat properly.
Anywho, I'm just blown away by the guy. Lots of fun to talk to him and I hope to again someday at a seminar or at his gym.
Boris
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Post by skwatter on Sept 8, 2007 9:24:49 GMT -5
Hope you find it helpful. Let me know if there are things you'd like covered. Johnny and I have talked about doing a series of DL videos - just a matter of getting the logistics ironed out... What are problems associated with hyperextension of the lumbar spine? (am i correct with the term here? i meant the lower back). Because i think i have some/slight hyperextension. DL vidz would be superb:). Question: How difficult is it to learn power clean on my own? TIA
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Post by Boris on Sept 10, 2007 16:01:35 GMT -5
Are you asking about lordosis (long term condition) or hyperextension during exercise?
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