I was going to say pull-thru’s, but we already have those in there. If you really focus on firing the glutes, you could try some body weight reverse hypers or something. Try squeezing the glutes at the start and then really contracting hard at the top. Try not to let the hammies get to involved (although they have to, to some degree).
Let me know how it works!
Stay strong
MR
[quote]Helix wrote:
Any suggestions on what to sub in for the snatch grip DL’s? I just did a few sets of GHR’s to hit my hammies. I imagine I could probably throw in something else to replace the back volume lost but couldnt come up w/ anything on the spot. [/quote]
Ok, since things are a little slow I’m going to try and spice it up a bit. Here are pics of one of my all-time favorite ab exercises, the dumbbell crunch on physioball.
Ok Mike – One meet down now to look forward to the next. I am about 16 weeks out from national and want to make a better showing than I did at the last meet - ie I want to secure my spot again and redeem myself! So I need to work on getting the squat number up to 4 or higher. I am open to suggestions – any idea where to begin?
Mike, I don’t like those. I always end up sliding down the ball.
Anyway, RDL question. I did some today and was really feeling it in my mid-back. I usually don’t fell it too much in my hams. Also, later I did some 1-leg back extensions and was really feeling it in the mid back. Is this an activation problem?
Did you read EC and I’s “Lousy Leverages” piece? If so, what body type are you, and where do you miss the squats (in the hole, just out of, towards the top, etc.)?
Let me know and we’ll figure this out!
Stay strong
MR
[quote]firebug9 wrote:
Ok Mike – One meet down now to look forward to the next. I am about 16 weeks out from national and want to make a better showing than I did at the last meet - ie I want to secure my spot again and redeem myself! So I need to work on getting the squat number up to 4 or higher. I am open to suggestions – any idea where to begin?[/quote]
Tough to say without seeing you do them, although if you are keeping proper form it could just mean you are really weak in your mid back.
How do you think your form is?
Stay strong
MR
[quote]sam747 wrote:
Mike, I don’t like those. I always end up sliding down the ball.
Anyway, RDL question. I did some today and was really feeling it in my mid-back. I usually don’t fell it too much in my hams. Also, later I did some 1-leg back extensions and was really feeling it in the mid back. Is this an activation problem?[/quote]
Ok Mike – if I remember correctly I am a long limbed lifter – I have fairly large hamstrings, so I really have to hit depth not to be called high. I tend to miss just out of the hole, about half way. funny that also seems to be where I stall on my deads just above the knees! any way I gotta figure this out - tired of being in the same dang place on my total.
Ok, people like you and I need to put a premium on leg/hip strength to drive up our squat and pull. My personal favorites are lunges, step-ups, glute-hams, and Bulgarians to develop the legs. As well, squatting isn’t natural for us like long torso lifters, so I’ve always found that simply driving up my squat weights leads to a bigger squat! Nothing too exciting on that note, but it seems to work for me.
What kind of assistance exercises have you been using?
Stay strong
MR
[quote]firebug9 wrote:
Ok Mike – if I remember correctly I am a long limbed lifter – I have fairly large hamstrings, so I really have to hit depth not to be called high. I tend to miss just out of the hole, about half way. funny that also seems to be where I stall on my deads just above the knees! any way I gotta figure this out - tired of being in the same dang place on my total.
That’s fine; I actually have scrape marks sometimes from keeping it in close. Keep working at it and I’m sure the mid-back will come around!
Stay strong
MR
[quote]sam747 wrote:
I was afraid you were going to say that. I think form is probably okay. One thing is that I hit my knees if I keep the bar too close to my body.[/quote]
If you wanted to do some auxillary squatting on the second day that would be fine. I know the Fins would power squat 1x/week, and then front squat or Olympic/high-bar squat on a 2nd or 3rd day. This would definitely hit the areas you want to hit, just be sure to ease into it and don’t get too aggressive right off the bat!
Stay strong
MR
[quote]firebug9 wrote:
Well, I have been using bulgarians, some lunges, straight leg deads, single leg press and curls, and front squats.
I am thinking maybe I need to increase frequency? I normally only squat once every 6 days?[/quote]
MR,
I am in hockey season right now. I was thinking about a skating stride and came to the conclusion that it was a very quad dominated movement. (Assuming this is correct) In terms of training in general is it best to do lots of posterior chain work in order to balance all the work you do with quads in a skating motion? But then how would one go about getting more strength in order to increase skating speed without continuing to increase the muscular imbalance there? Thanks for your help,
TR
Sure, you’ll use your quads, but have you ever noticed the hamstrings and glutes on an elite skater? One word: HYOOOOOOGEEEEEE!!! There’s a massive amount of hip extension involved here.
Instead of focusing on one or the other, I would simply focus on developing a massive amount of strength in all the hip/thigh muscles.
Stay strong
MR
[quote]bigTR wrote:
MR,
I am in hockey season right now. I was thinking about a skating stride and came to the conclusion that it was a very quad dominated movement. (Assuming this is correct) In terms of training in general is it best to do lots of posterior chain work in order to balance all the work you do with quads in a skating motion? But then how would one go about getting more strength in order to increase skating speed without continuing to increase the muscular imbalance there? Thanks for your help,
TR[/quote]
