Hey guys,
I’ve decided to try the DoggCrapp training programs for the next few weeks with the extreme stretching. Everything seems pretty simple except for the bicep stretching. I’ve read several descriptions on the net but it just does not make sense to me. Can someone please explaint this to me? Thanks!! Oh yeah, here is the best description i have found so far but i do not get it (I included the shoulder stretch because the bicep stretch references it)…
Shoulders
This one is tough to describe–put barbell in squat rack shoulder
height–face away from it and reach back and grab it palms up (hands on bottom of bar)—walk yourself outward until you are on your heels and the stretch gets painful–then roll your shoulders downward and hold for 60 seconds
Biceps
Just like the above position but hold barbell palms down now (hands on top of bar)–sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down–60 seconds–I cannot make it 60 seconds-- I get to about 45?it?s too painful–if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung
[quote]jcv423 wrote:
Hey guys,
I’ve decided to try the DoggCrapp training programs for the next few weeks with the extreme stretching. Everything seems pretty simple except for the bicep stretching. I’ve read several descriptions on the net but it just does not make sense to me. Can someone please explaint this to me? Thanks!! Oh yeah, here is the best description i have found so far but i do not get it (I included the shoulder stretch because the bicep stretch references it)…
Shoulders
This one is tough to describe–put barbell in squat rack shoulder
height–face away from it and reach back and grab it palms up (hands on bottom of bar)—walk yourself outward until you are on your heels and the stretch gets painful–then roll your shoulders downward and hold for 60 seconds
Biceps
Just like the above position but hold barbell palms down now (hands on top of bar)–sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down–60 seconds–I cannot make it 60 seconds-- I get to about 45?it?s too painful–if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung
[/quote]
Holy crap! How about posting a full pic of your avatar?
[quote]PGJ wrote:
jcv423 wrote:
Hey guys,
I’ve decided to try the DoggCrapp training programs for the next few weeks with the extreme stretching. Everything seems pretty simple except for the bicep stretching. I’ve read several descriptions on the net but it just does not make sense to me. Can someone please explaint this to me? Thanks!! Oh yeah, here is the best description i have found so far but i do not get it (I included the shoulder stretch because the bicep stretch references it)…
Shoulders
This one is tough to describe–put barbell in squat rack shoulder
height–face away from it and reach back and grab it palms up (hands on bottom of bar)—walk yourself outward until you are on your heels and the stretch gets painful–then roll your shoulders downward and hold for 60 seconds
Biceps
Just like the above position but hold barbell palms down now (hands on top of bar)–sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down–60 seconds–I cannot make it 60 seconds-- I get to about 45?it?s too painful–if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung
Holy crap! How about posting a full pic of your avatar?
2: grasp bar with both hands with palms facing down
3: Step forward so arms are extended
4: Squat down until you have desired stretch in biceps
One thing I would do is start with the bar lower then shoulder height. Personally I would have a hard time grabing on the bar, as flexability improves you can always raise the bar.
yeah, I think I figured it out, I talked it over with one of my co-workers who is a much more experienced lifter and he showed me exactly what it was, thanks for the reply though
[quote]JNeves wrote:
that discription seems pretty clear:
1: stand with back turned to bar in squat rack
2: grasp bar with both hands with palms facing down
3: Step forward so arms are extended
4: Squat down until you have desired stretch in biceps
One thing I would do is start with the bar lower then shoulder height. Personally I would have a hard time grabing on the bar, as flexability improves you can always raise the bar.[/quote]
This is not the bicep stretch. This is for shoulders.
For biceps, you grasp the bar with your hands facing up.
The biceps serve to flex the elbow, flex the shoulder, and supinate the wrist. Therefore, if you want to get the most bang for your buck while stretching them, you must do all of the opposite joint actions.
Extend the shoulder (or in this case hyperextend), extend the elbow, and pronate the wrists. This would put you in a position that more closely resembles the shoulder stretch that you described (palms facing the cieling).
[quote]harris447 wrote:
jcv423 wrote:
eh, sorry harris, i think you have it wrong…
The pics are mislabelled. Try it for yourelf and tll me where you feel the stretch.[/quote]
Other than the hands, there’s another difference between the pics: On the palms-up version, he stretches OUT and on the palms-down version, he stretches DOWN.
I put it to you that if you go DOWNWARD, either version will stretch the biceps.
Despite being skeptical, I just tried this sitting here aat my desk. Reach behind you with your palms down and feel that stretch. Without moving your arms, rotate the wrists until you hands are up and feel the greater stretch in the bis.
I have done both the shoulder stretch and the bicep stretch in the way they are shown in the pic and they work. This is week one on DC training and all of those stretches are painful but in a good way. Haven’t seen any gains yet but i’m liking it so far
I feel a much greater stretch in my biceps if I pronate my hands. Charles Poliquin as well as Dante (DC) recommend the supinated or “curling” style stretch.
But if you look at the biceps, they are lengthened when you pronate your palms.
