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Message
Cues that helped your lifting game
Posted on 9/15/17 at 4:47 pm
Posted on 9/15/17 at 4:47 pm
What are some of the cues that just clicked with you that helped you lift more?
Mine are
Valsalva maneuver
Deadlift:
Bar over midfoot
Lats in the front pocket and slightly round upper back (this one helped a ton) I use to do lats in back pocket.
Squats:
Elbows in and down
Squeeze butt
Knees break first on high bar, open the taint on low bar
Bench:
Squeezing lats together
Row to chest
Mine are
Valsalva maneuver
Deadlift:
Bar over midfoot
Lats in the front pocket and slightly round upper back (this one helped a ton) I use to do lats in back pocket.
Squats:
Elbows in and down
Squeeze butt
Knees break first on high bar, open the taint on low bar
Bench:
Squeezing lats together
Row to chest
This post was edited on 9/20/17 at 9:47 am
6
Posted on 9/15/17 at 5:00 pm to Hu_Flung_Pu
In high school, I really honed in my cleans by overemphasizing the the shrug. Incorporating heavy clean pulls took my max to another level.
Posted on 9/15/17 at 5:33 pm to The Dudes Rug
I was looking at some videos and trying to get the cleans down. Couldn't do it. Too much difference in techniques. I then saw a rippetoe video on them about keeping arms absolutely zero arm pull. Another video had a small arm pull. Well, the one with the small arm pull was a weightlifting channel so I listened to them. Problem is they can't teach correctly and give bad cues. Once I saw rippetoes video, it clicked mentally. I haven't tried it yet but once I can "feel" it mentally, I can usually progress fairly quick.
Posted on 9/15/17 at 10:05 pm to Hu_Flung_Pu
Seated rows: try to drag your elbows on the floor
Posted on 9/15/17 at 10:23 pm to ahunt1905
quote:
Seated rows: try to drag your elbows on the floor
Will try to remember this next back day. Seated rows with the close neutral grip hurts my shoulders. Not sure why.
Posted on 9/15/17 at 10:37 pm to Hu_Flung_Pu
I havent used many cues since my olympic lifting days. Remembering to keep my midsection amd lats tight is always a must for me though.
Admittedly ive always sucked at bench, some due to shoulder issues, some form so ill be focusing on that for the foreseeable future. Ive power snatched more than my max best bench.
For the DL what do you mean by lats in the front pocket. DL has always been a very natural strong lift for me, long arms short legs but always looking to improve.
Admittedly ive always sucked at bench, some due to shoulder issues, some form so ill be focusing on that for the foreseeable future. Ive power snatched more than my max best bench.
For the DL what do you mean by lats in the front pocket. DL has always been a very natural strong lift for me, long arms short legs but always looking to improve.
Posted on 9/15/17 at 10:54 pm to Capo Losi
Posted on 9/16/17 at 8:40 am to Hu_Flung_Pu
Couple good ones already listed:
-The cleans comment regarding straight arms is a good one. Most amateur lifters suck at clean because of how early they're breaking their arms. If you look at some elite lifters in slow mo and see how high they get in the point, achieving that triple extension, before they break their arms, it's incredible.
-The bench comment regarding lats is a good one. I focus on this and it helps my elbows from flaring out as well.
-The core comment will never get old. Flex it at anything and everything you do. Hell I've been focusing on doing it before unpacking the bar on bench.
-One I'd add is regarding squats. Growing up I always thought of squats as solely and up/down vertical lift. When someone explained to me that it's actually a back/forward horizontal lift, it really helped me. It got me sitting into the glutes and really helped me fire my hips from the hole. I focus on squeezing my groin in the hole, and it really helps.
-Also, it's not a cue, but as I've gotten older, flexibility and mobility is literally a one to one focus for me. For every day that I lift, I have a true mobility/flexibility day. It's beyond critical.
-The cleans comment regarding straight arms is a good one. Most amateur lifters suck at clean because of how early they're breaking their arms. If you look at some elite lifters in slow mo and see how high they get in the point, achieving that triple extension, before they break their arms, it's incredible.
-The bench comment regarding lats is a good one. I focus on this and it helps my elbows from flaring out as well.
-The core comment will never get old. Flex it at anything and everything you do. Hell I've been focusing on doing it before unpacking the bar on bench.
-One I'd add is regarding squats. Growing up I always thought of squats as solely and up/down vertical lift. When someone explained to me that it's actually a back/forward horizontal lift, it really helped me. It got me sitting into the glutes and really helped me fire my hips from the hole. I focus on squeezing my groin in the hole, and it really helps.
-Also, it's not a cue, but as I've gotten older, flexibility and mobility is literally a one to one focus for me. For every day that I lift, I have a true mobility/flexibility day. It's beyond critical.
Posted on 9/16/17 at 9:28 am to Hu_Flung_Pu
Squat: keeping eyesa bit below parralel and squatting from a tight lower back (buried over 600 a few times learning to think about my lower back when squatting)
Bench: Despite 4 pectoral tears and none due to form or lack of warm-up, I used to like to go really heavy and was good at it for a while. Keep elbows tucked and take a narrower grip your shoulders should round the bench and press into it.
Cleans and jerks are for men: If doing these, get someone to check your form. I started with a Broomstick and graduated to the bar. I wass fortunate to have a powerlifting coach. Get one for a few sessions before going to a crossfit gym and hurting yourself.
Bench: Despite 4 pectoral tears and none due to form or lack of warm-up, I used to like to go really heavy and was good at it for a while. Keep elbows tucked and take a narrower grip your shoulders should round the bench and press into it.
Cleans and jerks are for men: If doing these, get someone to check your form. I started with a Broomstick and graduated to the bar. I wass fortunate to have a powerlifting coach. Get one for a few sessions before going to a crossfit gym and hurting yourself.
Posted on 9/16/17 at 10:49 am to FootballNostradamus
quote:
It got me sitting into the glutes and really helped me fire my hips from the hole. I focus on squeezing my groin in the hole, and it really helps.
I don't know if this.
I break at knees first to get correct knee placement then release hips. When I go up I use my quads and drive up with my back of my hips and squeeze glutes going into the hinge. The groin cue seems to take away from the glutes.
Can you find a video to explain what you're talking about?
Posted on 9/18/17 at 6:24 am to FootballNostradamus
quote:
Also, it's not a cue, but as I've gotten older, flexibility and mobility is literally a one to one focus for me. For every day that I lift, I have a true mobility/flexibility day. It's beyond critical.
What does your normal/optimal mobility day consist of? Finding flexibility and mobility are becoming issues for me.
Posted on 9/18/17 at 6:28 am to Hu_Flung_Pu
The distance between the bottom of your rib cage and the top of your pelvis should never change - really helped me avoid overextending on deads/rows/squats/rdls
Posted on 9/18/17 at 6:32 am to jordan21210
Mobility/flexibility needs to be every day. You'll never make a true impact with one day a week.
If you program your lifting, you should program your mobility. Pair hip work with your squat day, shoulder work with your bench day, etc.
I'm a big fan of ROMWOD for flexibility, 20min every evening before bed. I was well on the path to a hernia, and ROMWOD really helped open my hips/illacus/psoas more than anything else I've done.
If you program your lifting, you should program your mobility. Pair hip work with your squat day, shoulder work with your bench day, etc.
I'm a big fan of ROMWOD for flexibility, 20min every evening before bed. I was well on the path to a hernia, and ROMWOD really helped open my hips/illacus/psoas more than anything else I've done.
Posted on 9/18/17 at 8:47 am to LSUfan20005
Forgot to add bending the bar.
Deadlift: bend around shins
Squat: bend over back
Bench: bend into a horseshoe
Deadlift: bend around shins
Squat: bend over back
Bench: bend into a horseshoe
Posted on 9/19/17 at 4:52 am to jordan21210
quote:
What does your normal/optimal mobility day consist of? Finding flexibility and mobility are becoming issues for me.
I lift three days a week (Mon/Wed/Fri) and I do yoga in between (Tues/Thur/Sat) with Sunday being a pure off day although I usually do something lightly active like bike or something. The yoga is incredible for me when it comes to mobility and flexibility.
Some of the progress I've made makes me feel like a little kid again. I remember it used to make a huge difference what position I slept in. If I rolled into an odd position or spent too much time with my arm or shoulder or back in one direction, my whole body would be wrecked when I woke-up.
Now, I wakeup and feel good to go every damn morning. I love it.
Posted on 9/19/17 at 4:55 am to Hu_Flung_Pu
quote:
I don't know if this. I break at knees first to get correct knee placement then release hips. When I go up I use my quads and drive up with my back of my hips and squeeze glutes going into the hinge. The groin cue seems to take away from the glutes. Can you find a video to explain what you're talking about?
Sorry, no video or really any article explaining or rationalizing what I'm talking about. I'm not even entirely sure if it's good advice, but it helps me
. I could be describing it incorrectly as I do still use my quads to drive up, but the squeezing the groin helps me push my hips forward out of the hole (or atleast it makes me focus on doing it). As I mentioned, I only ever thought of squats as a vertical lift, but when I focus on squeezing my groin and driving my hips forward, it keeps my knees from caving in.
No clue if it makes any sense, but it helps me ha.
Posted on 9/19/17 at 8:06 am to FootballNostradamus
That's all that matters. That's what cues are for.
Posted on 9/19/17 at 8:15 am to Hu_Flung_Pu
Breaking at the knees is incorrect. Hips should go back first . You want your hip muscles to engage before your quads to reduce quad dominance. Also promotes stability in the squat as it will keep the bar on the back half of your foot & help keep your lumbar curve stable
It really shouldn't be a complete vertical up and down movement. You're going down and back like you are preparing to sit on a toilet.
It really shouldn't be a complete vertical up and down movement. You're going down and back like you are preparing to sit on a toilet.
Posted on 9/19/17 at 8:35 am to Lester Earl
I do not agree. Sitting back first is the cue for geared lifts. Breaking knees first puts your back in a more stable position and keeps your knees tracking over your feet. It's ideal to do them simultaneous but my cue is to break my knees first and my hip is immediately after.
Also depends on bar position. High bar and mid bar is different than low bar. I always get into a good morning position with hips breaking first.
You also want weight on midfoot not the heels.
Also depends on bar position. High bar and mid bar is different than low bar. I always get into a good morning position with hips breaking first.
You also want weight on midfoot not the heels.
This post was edited on 9/19/17 at 8:41 am
Posted on 9/19/17 at 9:15 am to Hu_Flung_Pu
I didn't say weight in heels. I said the bar path needs to tract over the back half of the foot.
As for knees first is wrong but whatever your hips go first and knees simultaneously will bend but it all should start with a hip hinge
As for knees first is wrong but whatever
your hips go first and knees simultaneously will bend but it all should start with a hip hinge 
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