Certainly it comes from your lack of mobility (but really all people do the same) but on your presses you should put your elbows a bit more forward, so that the wrist and elbows are at least aligned each other and perpendicular to the ground.
What you’re doing is that you’re not pressing in a straight line over you but slightly in front of your shoulder girdle: it is more difficult and puts more stress on the shoulders and wrists
The focus in the last video of shoulder presses was on the upper back and all the effort is my shoulder blades to stay down and my back to be stucked to the bench. Next time I will take a video from a different angle to monitor my elbows and wrists.
1. lat pull down reverse grip 3x6x45kg pretty hard 2. incline dumbbell press 3x8-10x(2x10kg) 3. leg press machine 45 degree 3x10-12x95kg 4. RDL 3x10-12x35kg may be, will see 5. leg extensions 3x8x25kg 6. seated calf raises 3x10-12x35kg 7. one arm low row 3x8x15kg each arm 8. one arm kettlebell squats from the floor 3x16x16kg each arm -8 reps 9. hyperextensions 3x12 10. lying tricepsextensions (french presses) 3x8x(2x6kg) 11. seated biceps curl 3x8x(2x8kg)
Goblet squats, dumbbell bench presses and dumbbell RDL from thursday. The coach wants me to hold my middle back thighter through the RDL and to prevent shoulder dropping.
I do full body every time, last month I stick to some basic exercises like goblet squat, RDL, dumbell presses and rows and pulldowns. I just switch some exercise variations. The number of exercises is less than usual because I’m in a period of improving my form and mobility
1. lat pull with rope on crosover machine 3x10-12x60 kg 2. incline dumbbell press 3x8-10x(2x10kg) 3.back squats 3x8-10x37,5kg 4. RDL 3x10-12x37.5kg 5. leg extensions unilateral 3x8-10x10kg each leg 6. barbell row 3x10-12x17,5kg bar only 7. seated low row 3x8x40kg 8.triceps push down with rope 3x10-12x20kg 9. glute bridge 3x8x37,5kg NOPE , too heavy 10. leg raises on romn chair 3x12
My new squats. My coach said it’s perfect except the weak glutes. I need to focus on the negative phase for 5-10 sec - no need this thrust from the bottom
Shoulder press -My coach said that the movement is nicaq, but as @aldebaran said my elbows need to go a little bit forward , and I need to straighten the wrists and to squeez the dumbbells
Yeah honestly squat looks good enough for me, presses are great as well. Nit-picking would be… maybe a tiny tiny bit elbows forward in the bottom. But really no need to wrap your heads over this, I used to do it too much
Well, it looks good enough but it’s not. I do have weak glutes. If I cann’t handle this with such baby weight, how could I be ready for heavier barbell? I’ve been squating sloppy for 12 fucking years. It’s time to fix it.
The basic points of this program and corrective exercises are- glute strenght, balance, shoulder mobility and core activation. We have to push and pull with flexed core and hidden false ribs all the time.
I lean the bench so far back because I have no mobility to keep my shoulder blades, back and lumbar area sticked to the bench and not to move my thorax upright if I use vertical bench. In the same time my core must be flexed and my false ribs must be hidden with this flexion. With time and exercises I should develop mobility to do it with smaller angle of the seats. But this requires months of exercises, so now I learn the basic rules.
1. lat pull down with rope on crosover machine 3x8-10x60kg 2. incline barbell press 3x8-10x15kg not great 3. back squats 6 or 7sets - I forgot to count x8x32,5kg almost there, but not perfect. Very slow and glute engaging. 4. Barbell row 3x12-15x25kg 5.lateral + front dumbell raises 3x6x(2x3kg) veru hard this way 6. Seated calf raises 3x12x35kg 7. RDL 4x10-12x32,5kg 8. one leg extensions 3x8x10kg 9. hyperextensions 3x12-15 10. leg raises on roman chair 2x15
Some screenshots of my corrective exercises. So much mistakes here, but the basics are my extremely stiff hip flexors which caused
back pelvic rotation, weak glutes which can’t prevent pelvic dropping through the glute bridge, kiphosis and sloppy ancles, escpecially my left one.
1. lat pull down with rope on crosover machine 3x8-10x60kg excellent 2. incline dumbbell bench press 3x8-10x(2x15kg) fine 3. leg press machine 3x10-12x90kg 4. Barbell row 3x12-15x18kg 5.RDL 4x10-12x32,5kg may be fine 6. leg extensions 3x8x25kg 7. goblet squat 3x8x25kg 8. lateral dumbell raises 3x10x(2x5kg) 9. lying leg curls 3x8x25kg
Back squats.
The coach wants 5-10 sec possitive phase to engage the glutes. It[s really hard this way even though these are only 30kg. He spotted a little butt wink, because I was too exited to go deeper.
Struggles continious
Lat pull down with rope- just great here. No scapula winging.
1. lat pull down with rope on crosover machine 3x10-12x60kg 2. incline dumbbell bench press 3x8x(2x15kg) 3. back squats 3x5x37,5kg 4. leg press machine 45 degree 8x100kg 8x90kg 8x90kg 5. seated calf raises 3x12x30kg 6. leg extensions 3x8x25kg 7. low row 3x8-10x35kg 8. lying triceps extensions french press- 3x8x(2x6kg) 9. hyperextensions 3x12-15 10.dumbbell RDL 4x8-10x(2x20kg) 11.lateral dumbbell raises 3x10x(2x5kg) 12. triceps push down V handle 3x10-12x30kg
Very nice, good form, Almost 20 workouts from the change of my mindset and my type of workout - I’m happy to achieve better form of the exercises and unexpected muscle control over my body. I’ve learned so much about the real techique of the basic exercises.
Thanks. They are good enough for now. They will be better soon.
But this right technique costs me 50% decreasing of my working weights. At least in the beggining. Now I know the real strenght of my muscles - without cheating, without compensatory mechanisms, without overload my accessory muscles.
And now I see more clearly and more painful mistakes of all others :).
Adding weight to the bar at all costs without regard to form and function is called…competition! And if one is trying hard, competing results in injuries. That’s how it works. Before they became curse words hahah, and the popularity brought out the “circus” exercises (like the famous bosu ball squat), functional training was legit.
Logging keeps people accountable, I agree. But logging publicly also seems to make people want the numbers to look better and better at all costs, which often results in injury. And then you have that dude who got carried away and started making numbers up LOL!
