I saw your rack pulls and remembered that a very accomplished raw PLer just gave some advice to another guy about them in the BOI so I dug up that post, maybe you’ll get something out of it.
[quote]maraudermeat wrote:
i know this isn’t the Form thread but i just watched your rack pull vid and i want to give you some tips before you tear up your lower back. you are making a pretty common mistake of just picking up the weight and pretty much just using lower back to do so. watch your lower back starting on the second rep. you can see your lower back round as you initiate your pull. then you lean back to lock the weight out. what you should be doing is setting up, get the weight on your heels and from that height you are basically just forcing the hips towards the bar. you want your hips to go towards the bar…not the bar brought back to you.
since i’m such a video whore, here’s one of my rep sets done from about the same height. the angle isn’t the best but notice how forceful i get my hips to the bar. at first it may look like i’m leaning back to lockout but really all i’m doing is getting my hips through fast and forceful and moving toward the bar.
I remember when you used to be mom in maine back in the day!! LOL. We are going to Old Orchard beach, it should be alot of fun. I’m bringing an extra liver just in case I destroy the one I have. Cause when I come back, I’m cutting way down on drinking. (:
I remember when you used to be mom in maine back in the day!! LOL. We are going to Old Orchard beach, it should be alot of fun. I’m bringing an extra liver just in case I destroy the one I have. Cause when I come back, I’m cutting way down on drinking. (:[/quote]
Old Orchard Beach was our vacation spot for a few years when I was a kid. I loved that place. Fried dough on the Pier ftw!!!
I remember when you used to be mom in maine back in the day!! LOL. We are going to Old Orchard beach, it should be alot of fun. I’m bringing an extra liver just in case I destroy the one I have. Cause when I come back, I’m cutting way down on drinking. (:[/quote]
Old Orchard Beach was our vacation spot for a few years when I was a kid. I loved that place. Fried dough on the Pier ftw!!!
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I must hunt down this fried dough you speak of!! I went there for the day last year. There will be like 30 of us and we are a crazy family. I am on the somewhat normal side…hehe.
Trav thanks for the pointers. I appreciate it. Here’s his feedback Beans:
TUCK YOUR CHIN!!! Also, get your upper back tighter. I want tension in your lats as you start to pull the bar. Think: “shoulder blades together and DOWN.”
You’re a little “herky jerky” when you begin to pull the bar with each rep. I see you’re slightly “dipping” and bending your elbows. Try not to do this. You want to be stiff as a board. GET YOUR AIR (brace), and your hips and shoulders should move at the same time. A few times, I saw your hips kinda come up first.
On the descent - in the video, your initial movement is to break with your knees, and slide the bar down your thighs. Instead, try to break with your hips (a hip hinge, really), and keep pushing those hips back (while keeping the chin tucked, of course. Don’t look up). Just like that one rap song said - back that ass up!!! You want your weight to shift back into your heels, so that you feel most of the tension in your hammies on the way down. As well, as you lower the bar back to the pins, you still want to keep that upper back tight. A see your shoulders rounding a bit.
All in all, not too bad. Just have to clean it up a bit…;o)
I remember when you used to be mom in maine back in the day!! LOL. We are going to Old Orchard beach, it should be alot of fun. I’m bringing an extra liver just in case I destroy the one I have. Cause when I come back, I’m cutting way down on drinking. (:[/quote]
Old Orchard Beach was our vacation spot for a few years when I was a kid. I loved that place. Fried dough on the Pier ftw!!!
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I must hunt down this fried dough you speak of!! I went there for the day last year. There will be like 30 of us and we are a crazy family. I am on the somewhat normal side…hehe.[/quote]
Oh it’s divine. According to my memory, that is It’s like a huge freshly fried, still warm donut, slightly glistening with oil in the couple of spots where you missed when you cover it completely in icing sugar. NOM NOM NOM.
Of course I was a kid and the thing was wider than my head. Between my growing and inflation if they still sell it there it’s probably like a mini donut now
I think it might have been a pizza place that just took some sweetened pizza dough, spread it out and threw it in the deep fryer.
Hey wikipedia even has an article about fried dough:
I’ve only ever seen it at Old Orchard Beach but apparently it exists elseware.
