I ask this in the most heterosexual way possible… How tight is your ass when you do this movemennt?
Secondly, keep your chest neutral and not pproud, that will reduce the tendency to lean back.
You just have to practice form with lighter weight and get your abs and glutes strong (supp work). The press is a full body movement
Ok! I see improvement all ready. Your position is more upright, and you can see in the video your elbows are already moving forward and up a little as you get set.
In my opinion your 3 bullet points are right on track. I totally agree with you have come up with.
Getting lightheaded shows you are really bracing hard! Like you said, you just need to get more comfortable with the technique, and using your new belt.
Hang in there. Do lots of low rep sets with 80% and get good at pressing with the belt. You’re already looking better.
Also, I expect your other lifts to go up as you get comfortable with the belt. So that’s something to look forward to.
Look, you are overcomplicating this issue. The weakness is clearly in your trunk and core. Try what I said - hold a weight plate in front of you and walk with it - do not arch your back, don’t lean backwards, walk with good posture holding a 25, 35 or 45lb plate.
The purpose of this is to show you how tight your trunk needs to be so you will know what to “feel” when you get ready to do the press. If you have too stand against a wall to get your posture correct. A belt will not fix weak abs and upper back. Quite frankly, you shouldn’t need a belt for a 140lb press in the first place.
If you use a tapered belt, turn it around so that the fat part is against your belly and the thin part is against your back. The big thing is that you want a large surface area to press your stomach against, not a shelf to lean back on.
It would be ideal to use a belt that is uniform in width, but this will at least train the quality necessary for bracing.
[quote]tsantos wrote:
I ask this in the most heterosexual way possible… How tight is your ass when you do this movement?[/quote]
Well, ahem, I don’t think it could get much tighter than it is.
I had some issues injuring my SI joints on both sides with other lifts, and learned to flex my glutes to protect that area.
So, my low back is hyperextending, but not my low-low back, if that makes any sense at all.
Flexing my glutes doesn’t seem to do anything further up into my low back though.
[quote]Aero51 wrote:
Look, you are overcomplicating this issue. The weakness is clearly in your trunk and core. Try what I said - hold a weight plate in front of you and walk with it - do not arch your back, don’t lean backwards, walk with good posture holding a 25, 35 or 45lb plate.
The purpose of this is to show you how tight your trunk needs to be so you will know what to “feel” when you get ready to do the press. If you have too stand against a wall to get your posture correct. A belt will not fix weak abs and upper back. Quite frankly, you shouldn’t need a belt for a 140lb press in the first place. [/quote]
I did actually try that yesterday, and the alignment was different when I started against the wall than when I didn’t. If I wasn’t against the wall, my low back was bending the same as it does with the presses.
What I also noticed is that probably the main reason I’m bending is to counterbalance the weight. As the weight moves forward relative to my center of mass, I’m pivoting around my midsection in order offset the weight on the front of my body.
Also, I understand the belt isn’t to fix the upper back and weak abs, but rather to provide something to push out against to build up intra-abdominal pressure, and thus, better stability.
[quote]T3hPwnisher wrote:
If you use a tapered belt, turn it around so that the fat part is against your belly and the thin part is against your back. The big thing is that you want a large surface area to press your stomach against, not a shelf to lean back on.
It would be ideal to use a belt that is uniform in width, but this will at least train the quality necessary for bracing.[/quote]
Will do.
In my searching yesterday, I just couldn’t find a uniform width belt that was leather. I found some in nylon, and tapered belts in leather. After I saw the same selection in 3 different stores, I figured the leather was still going to be a better choice than the nylon.
It’s just a temporary solution until something is ordered and arrives.
[quote]LoRez wrote:
[quote]T3hPwnisher wrote:
If you use a tapered belt, turn it around so that the fat part is against your belly and the thin part is against your back. The big thing is that you want a large surface area to press your stomach against, not a shelf to lean back on.
It would be ideal to use a belt that is uniform in width, but this will at least train the quality necessary for bracing.[/quote]
Will do.
In my searching yesterday, I just couldn’t find a uniform width belt that was leather. I found some in nylon, and tapered belts in leather. After I saw the same selection in 3 different stores, I figured the leather was still going to be a better choice than the nylon.
It’s just a temporary solution until something is ordered and arrives.[/quote]
Yeah, you won’t find a uniform width belt in commercial sporting goods stores. They’re uncomfortable, meaning people won’t buy them. Tapered belts are comfy and create the illusion of back support, so they’re popular, but it really is all about getting the belly filled with air and pressing against a firm surface. Most people just winch the crap out of the belt to create “back support”, but this actually has a negative effect, causing one to fold in on themselves.
The best way I can describe the sensation is to push your gut out as far as you can like you’re trying to take a “before” picture in a weight loss add and then squeeze your gut like you’re trying to poop really hard without actually contracting your sphincter. THIS is the sensation you’re trying to replicate. You’ll note that you can’t actually do this while arching your back, which is a positive.
I’ve been working on overhead stability (lockouts, overhead holds, overhead walks), and that’s seemed to help the most.
There’s still some movement around the hips, and a slight loss of balance at the top, but I think this is quite a bit improved.
LoRez, it is definitely getting better. After you take your breath, do you “bear down” when flexing and try to pull your rib cage down? I remember that helping me some. And when you flex your butt, flex it so it stays under your shoulders. I feel like when you flex your butt you are pushing your hips forward. They will come forward a little bit, but if you pull them too far forward it may be causing that hyper extension. Just a thought. If it helps, use it. If it doesn’t throw it out.
But that was much improved man!