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re: Cues that helped your lifting game
Posted on 9/20/17 at 9:39 am to Hu_Flung_Pu
Posted on 9/20/17 at 9:39 am to Hu_Flung_Pu
High bar ftw
1
Posted on 9/20/17 at 9:45 am to GeorgeTheGreek
quote:
High bar ftw
Definitely has helped my quads.
Posted on 9/29/17 at 1:48 pm to Hu_Flung_Pu
One que I realized recently while thinking about putting the lats in the front pocket for DL.
Grip the bar, get tight, and pull or turn the elbows in. This will put the lats in the front pocket by default.
Grip the bar, get tight, and pull or turn the elbows in. This will put the lats in the front pocket by default.
This post was edited on 9/29/17 at 1:56 pm
Posted on 9/29/17 at 2:04 pm to Capo Losi
Man, I forgot all my cues today deadlifting 550. Mentally out of it, didn't lock my arms, yanked bar off the ground, and didn't keep it close.
Posted on 9/29/17 at 2:05 pm to Hu_Flung_Pu
how do y'all deal with keeping everything tight when starting a bench? I try and pull my shoulders back and down and tighten everything up, but that all goes away the second that I lift the bar off the rack.
Posted on 9/29/17 at 2:06 pm to Doldil
Use lats to move bar and kind of pivot yourself back and use those lats to hold.
Posted on 9/29/17 at 7:20 pm to Doldil
I can probably help diagnose your problem on this, because I've spent the last month fixing this issue for myself. I've probably spent more time on the setup than actually lifting during that time.
Without additional information. I'm guessing
1(a). Your set up is lacking, from your description you're missing some key elements.
1(b). Your Triceps are your weakness
2. Because of the triceps and setup issues, you're over extending at the top to try to get your delts and chest in the lift more. Or the bench is simply set up too high. Or you're just naturally over extending with a flat back on the bench.
So questions -
1. Whats your set up look like and how tall are you? Where are your feet, your heels, your arse, your mid back is it arched, your shoulders/traps, hands? What are you doing while lowering the bar, just letting it drop or other? Where are your elbows tucked? Where are you lowering the bar to on the chest? What are your legs doing?
2. Where are you failing the lift? Mid to lockout? or off the chest?
3. Are your shoulder blades spreading on lockout and losing tightness?
Without additional information. I'm guessing
1(a). Your set up is lacking, from your description you're missing some key elements.
1(b). Your Triceps are your weakness
2. Because of the triceps and setup issues, you're over extending at the top to try to get your delts and chest in the lift more. Or the bench is simply set up too high. Or you're just naturally over extending with a flat back on the bench.
So questions -
1. Whats your set up look like and how tall are you? Where are your feet, your heels, your arse, your mid back is it arched, your shoulders/traps, hands? What are you doing while lowering the bar, just letting it drop or other? Where are your elbows tucked? Where are you lowering the bar to on the chest? What are your legs doing?
2. Where are you failing the lift? Mid to lockout? or off the chest?
3. Are your shoulder blades spreading on lockout and losing tightness?
Posted on 9/29/17 at 7:52 pm to Capo Losi
I'm 6'2
Normal setup is usually laying down and finding my grip. Then I slide back to the point where my head dangles off the bench. From there I plant my feet firm and pull myself forward to try and establish an arch while pulling my shoulders back and down. I roll the bar forward as much as possible and then lift the bar. The moment that happens my shoulders lose that tightness and my upper back feels like it's just lying on the bench. I try my best to focus on bending the bar when I initiate the lift but once I actually bring it down all that focus kinda just fades.
Bar usually hits just below my nipples and I try to give a very brief pause before the press up. I try to get a good leg drive but I really don't know how well that happens to be honest.
Lift usually fails about 3/4 to 4/5 of the way up
All that said, everything goes to shite when I try to remove the bar and I'm unable to get my shoulders back into the spot/tightness they are at during setup.
Normal setup is usually laying down and finding my grip. Then I slide back to the point where my head dangles off the bench. From there I plant my feet firm and pull myself forward to try and establish an arch while pulling my shoulders back and down. I roll the bar forward as much as possible and then lift the bar. The moment that happens my shoulders lose that tightness and my upper back feels like it's just lying on the bench. I try my best to focus on bending the bar when I initiate the lift but once I actually bring it down all that focus kinda just fades.
Bar usually hits just below my nipples and I try to give a very brief pause before the press up. I try to get a good leg drive but I really don't know how well that happens to be honest.
Lift usually fails about 3/4 to 4/5 of the way up
All that said, everything goes to shite when I try to remove the bar and I'm unable to get my shoulders back into the spot/tightness they are at during setup.
Posted on 10/2/17 at 3:46 pm to Doldil
Alrighty, I didn't forget about this. Just got busy. You can start with Izzy here, he's got great insight and good at coaching the technical bits. Izzys Youtube. He also has an older channel called PowerliftingTo Win with tons of good info.
Pay attention to how he's putting his weight on his shoulders and traps?
Focus on keeping your shoulders back, they do not move forward.
Pay attention to how he's putting his weight on his shoulders and traps?
Focus on keeping your shoulders back, they do not move forward.
This post was edited on 10/2/17 at 3:59 pm
Posted on 10/3/17 at 8:07 am to Capo Losi
I had to bench yesterday (and will again on Friday). One of the things I read recently was not to lift the bar off the rack to start with, but to pull it forward. That helped tremendously with the ability to keep shoulders and back tight and everything felt pretty good. Was 1.90 reps better than the previous bench day. I say 1.9 because I didn't quite lockout rep #11 and didn't want to chance it. I was already high enough to rack it, so I did.
Haven't had a chance to watch that video yet, but I'll try and find some time today for it. Thanks.
Haven't had a chance to watch that video yet, but I'll try and find some time today for it. Thanks.
Posted on 10/3/17 at 1:19 pm to Doldil
Some more really solid info on unracking specifically from Matt Wenning.
Youtube Link - Contains bad language
Youtube Link - Contains bad language
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