Critique please!

Bigger Stronger Leaner Powerlifting & Strength Sports
21

[quote]-sie- wrote:
Just incase anyone is following:

I work a desk job 9 - 5 so sitting 90% of the time, this will shorten and tighten the Illiacus and Psoas resulting in the lack of hip flexability (Yes, STB I have been reading lol, please correct if I am wrong)

So I intend to do various stretches for these muscles prior to squats, deadlifts etc.
[/quote]

Give yourself a 1-minute per leg stretch penalty each time you go sit down. And then at night, just do weird stretches while you’re sitting on the couch or doing whatever you do. I’ve been doing this and over the course of the past month, I’m able to put on my socks without breaking a sweat (meaning my flexibility was bad, and its definitely getting better).

22

[quote]AntonioFlores wrote:
i think you might want to increase tightnesss as well… [/quote]

Agreed, it is on the list, lol. Just the list is getting longer and longer!!

23

[quote]TRTblastcruise wrote:

[quote]-sie- wrote:
Just incase anyone is following:

I work a desk job 9 - 5 so sitting 90% of the time, this will shorten and tighten the Illiacus and Psoas resulting in the lack of hip flexability (Yes, STB I have been reading lol, please correct if I am wrong)

So I intend to do various stretches for these muscles prior to squats, deadlifts etc.
[/quote]

Give yourself a 1-minute per leg stretch penalty each time you go sit down. And then at night, just do weird stretches while you’re sitting on the couch or doing whatever you do. I’ve been doing this and over the course of the past month, I’m able to put on my socks without breaking a sweat (meaning my flexibility was bad, and its definitely getting better).

[/quote]

Working on it, adding extra work out of office but also making sure I do ankle flexation exercises while sat and rolling arches in a hard ball, can do various things whilst working as normal!

24

[quote]-sie- wrote:

Agreed, it is on the list, lol. Just the list is getting longer and longer!![/quote]

Not sure if anyone here is a golfer at all, but if you’ve had any number of lessons and played a decent amount of time, every time you step up to the ball to swing, there is a sort of “mental checklist” that you go through, getting positioning correct, shoulder angles, grip, etc. I sort of applied this logic to my squat/deadlift/bench - when I get ready for that lift, there’s plenty of mental “checklisting” to do before unracking the weight and performing the motion.

This is probably an entirely unhelpful post, but I just thought of the comparison and thought I’d throw it out there. I assume most powerlifters don’t golf - I have found that it has helped with my hip, core, and upper body flexibility though.

25

[quote]TRTblastcruise wrote:

[quote]-sie- wrote:

Agreed, it is on the list, lol. Just the list is getting longer and longer!![/quote]

Not sure if anyone here is a golfer at all, but if you’ve had any number of lessons and played a decent amount of time, every time you step up to the ball to swing, there is a sort of “mental checklist” that you go through, getting positioning correct, shoulder angles, grip, etc. I sort of applied this logic to my squat/deadlift/bench - when I get ready for that lift, there’s plenty of mental “checklisting” to do before unracking the weight and performing the motion.

This is probably an entirely unhelpful post, but I just thought of the comparison and thought I’d throw it out there. I assume most powerlifters don’t golf - I have found that it has helped with my hip, core, and upper body flexibility though. [/quote]

Yes I try that aswell.

I try working from top to bottom to ‘set’ each piece. Just need to remember all parts and know all the parts!!

26

[quote]-sie- wrote:
Just incase anyone is following:

I work a desk job 9 - 5 so sitting 90% of the time, this will shorten and tighten the Illiacus and Psoas resulting in the lack of hip flexability (Yes, STB I have been reading lol, please correct if I am wrong)

So I intend to do various stretches for these muscles prior to squats, deadlifts etc.
[/quote]

KStar (the mobilityWOD guy) has a 20 minute video he did for a google conference on how to improve mobility while sitting at a desk job. I wish I could remember the title of it because it was awesome. The jist of it- bring a lax ball to work with you an delaminate the shit out of your ass and hamstrings all day.

27

[quote]StormTheBeach wrote:

[quote]-sie- wrote:
Just incase anyone is following:

I work a desk job 9 - 5 so sitting 90% of the time, this will shorten and tighten the Illiacus and Psoas resulting in the lack of hip flexability (Yes, STB I have been reading lol, please correct if I am wrong)

So I intend to do various stretches for these muscles prior to squats, deadlifts etc.
[/quote]

KStar (the mobilityWOD guy) has a 20 minute video he did for a google conference on how to improve mobility while sitting at a desk job. I wish I could remember the title of it because it was awesome. The jist of it- bring a lax ball to work with you an delaminate the shit out of your ass and hamstrings all day.[/quote]

Yeah I found mobilityWOD from another of your posts somewhere and have started looking through it, 58 pages thou may take some time! Tried the first couple and found how completely un-flexible I am!

The strain and ache when I try those things is in my psoas and surrounding muscles.

Falling back in squat, would stretching the hip flexors and strengthening the hamstring glutes etc fix this? (Shitty upper back aside).

Can you explain how rolling hamstrings and glutes help with this? Wouldn’t it be counter productive?

I am not arguing as I am sure you know sh1t loads more than me, I’m just trying to learn and you have to ask questions to do that! :wink:

28

Found it:-

Google Talk Desk Bound
http://www.mobilitywod.com/2011/06/episode-276365-mobilitywod-google-talk-desk-bound.html

Death by Desk
http://www.mobilitywod.com/2011/02/episode-170365-death-by-desk-more.html

Death by Chair
http://www.mobilitywod.com/2011/03/episode-187365-death-by-chair-how-much.html

29

[quote]-sie- wrote:

[quote]StormTheBeach wrote:

[quote]-sie- wrote:
Just incase anyone is following:

I work a desk job 9 - 5 so sitting 90% of the time, this will shorten and tighten the Illiacus and Psoas resulting in the lack of hip flexability (Yes, STB I have been reading lol, please correct if I am wrong)

So I intend to do various stretches for these muscles prior to squats, deadlifts etc.
[/quote]

KStar (the mobilityWOD guy) has a 20 minute video he did for a google conference on how to improve mobility while sitting at a desk job. I wish I could remember the title of it because it was awesome. The jist of it- bring a lax ball to work with you an delaminate the shit out of your ass and hamstrings all day.[/quote]

Yeah I found mobilityWOD from another of your posts somewhere and have started looking through it, 58 pages thou may take some time! Tried the first couple and found how completely un-flexible I am!

The strain and ache when I try those things is in my psoas and surrounding muscles.

Falling back in squat, would stretching the hip flexors and strengthening the hamstring glutes etc fix this? (Shitty upper back aside).

Can you explain how rolling hamstrings and glutes help with this? Wouldn’t it be counter productive?

I am not arguing as I am sure you know sh1t loads more than me, I’m just trying to learn and you have to ask questions to do that! ;)[/quote]

Questions are fine! Questions don’t piss me off, self proclaimed know it alls piss me off. The more I read and learn about this stuff the more I realize that I know absolutely nothing.

If your hamstrings and glutes are tight, then you can not get into a good position when you squat. Also, you can’t contract them maximally if you have sliding surface problems or adhesions built up in the fascia of your muscles. Rolling helps both of those problems.

If you are looking into getting a roller, get a serious one. The shitty foam ones they sell in fitness magezines are awful. Either go to home depot and get a PVC pipe or spend the extra money and get a RumbleRoller. Either one of those options will be extremely painful so have fun. haha.

30

So basically, roll everything, do mobility work, strengthen posterior, strengthen upper back and core and we are all set! ha!

I looked for a PVC pipe before at B&Q (Home Depot type place) but couldn’t find one. Will keep and eye out.

Cheers.