Based on a number of my current RM’s, I’m interested to hear what forum members would consider my weaknesses. I train submission grappling so I am training partly to improve performance on the mat, and partly because I simply enjoy lifting.
Squatting is a weakness that I’ve already identified - I have long legs and a short torso so a squat is not very biomechanically efficient for me. I have other excuses, too, if you want to hear them!
Listed below are some current RM’s, along with notes on technique where appropriate:
i thought you were just gloating but then i released that they are all in pounds, not kilos.
I certainly feel better!
whats with the front squat compared to the clean? that seems a bit odd… what do you weigh?
Grip, endurance, obliques. All are critical to your success.
To improve, focus on static holds, intervals, and any full-body twisting motion respectively.
One particular movement I like is the barbell swing. My apologies if the explanation is somewhat unclear:
Bury one end of a barbell in any corner of your gym. Stand facing perpendicular to the other side of the bar. Weight only that side. Now place your outside hand on the underside of the end of the bar (palm up, beyond the weights) and your inside hand, palm to floor, closer to the weights right next to it.
Now, starting with the bar at waist level, lift and rotate it upward with your torso (don’t make it a shoulder movement) until your side of the bar is higher than your head and in line with your body to your immediate left or right. The unweighted side of the bar stays firmly planted in the corner for the duration.
Reverse the movement to lower. It’s absolutely idiot-proof to do, but like most unconventional movements, it takes some time to explain without a picture.
I forgot to add my height and bodyweight. I’m 6’1" and 185lbs. I haven’t had bodyfat measured but I would guess 10-12%.
I’m surprised that my incline DB press struck you guys as a weakness. I would have considered it a relative strength.
I’m also surprised that Ike considered the power clean to be a weakness. 211 lbs (95kg) is the most I’ve actually done, but the catch was high and my guess is that I could have managed 216 lbs (97.5kg).
The deadlift I suppose is a bit of a weakness, although my guess is that it’s improved slightly since I last tested it.
What I’ve written above isn’t intended to dispute your assessments. I’m just honestly surprised at how you guys assessed the lifts relative to one another. I would have ranked my weaknesses as follows (weakest first):
Squat (obviously)
Chin
Deadlift
Thanks to everyone for their comments - further input (especially in view of my height and weight) would be much appreciated.
oh, by the way, glute-spanker, I would say that posture is actually one of my strengths. Some of my friends actually bust my balls because I walk so upright. Hey, some guys get to brag about their huge squats. Me, I’ve got my good posture.
KRT:
i followed that up to “Bury one end of a barbell in any corner of your gym” then i was well and truely lost… might be one for the photos board (or link if avaliable…)
KRT - I think Pavel Tsatsouline calls that the “full-contact twist”. It’s a useful movement and I’ve done it before. I’ll probably work it into my next cycle. Thanks for the reminder!
Whetu - I wish they were kilos - I’d be a monster!
Yes, the power clean/front squat ratio does look odd. That’s because I’m a very weak squatter, despite a lot of work devoted to improving. I have a sticking point from hell about half-way between rock-bottom and parallel. Once I get to parallel I explode upwards. Often the bar jumps well off the rack position when I hit lockout. I’m going to keep working on squatting but I’m resigned to the fact that improvements will come slowly.
It’s frustrating because my pull is strong enough to have me squat cleaning 105kg+ but there’s no way I can get out of the bottom with the weight. I can actually power clean as much or slightly more than I can squat clean.
I guess I should’ve made myself a bit more clear. When I said that the incline was weak, I guess what I meant is the following: I would want to lift heavier. I’m sure you want too as well! With relation to your other lifts, it isn’t a glaring weak point.
The only reason I call out the clean is because I spend a lot of time doing Olympics. With your deadlift, I’d expect a clear at least around 225-235.
Don, thanks for the name. I discovered T-Mag’s published it already in 205. My variant’s quite similar, except with less leg movement and a slightly different hand position.
