The big boys rest it on their belly during the transition. I haven’t ever seen a slim guy do it. Maybe @T3hPwnisher has some tips. I don’t think you’re allowed to rest it on your lifting belt in competitions, but that’s the only way I’d be able to do it.
does that do any good?
Tate and Windler both wish they had done just 10 min mobility work in their younger years
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A few rounds of rolling the quads, glutes, and upper back + some side lunges and other hip work can be done in 10 minutes. That’s one of my favorite things to do on off days because it makes me feel athletic. Gives me a little energy boost and helps me feel fresh the next day
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Yep! Really helps me with recovery and getting more mobile. Last might i had major quad doms still and if i hadn’t of foam rolled they would be alot worse today.
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Man, when I was a teenager, being a teenager was enough for my mobility and recovery.
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Deadlift practice
Warmup:
Foam rolling
Lateral band walks
Suitcase carries
Rkc planks
Pull aparts
Lots of singles, triples and 5s with one plate. Was shitty but got better after 20 mins or so. go in and have two more deadlift practice sessions this week. I’ve watched alphas videos on deadlifting and tried to take it all in but it’s a lot of info. Anyone have any useful deadlift cues/tips?
Bulgarian split squats 3×10
One arm db rows 3×10
Hanging knee raises 2×10
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Dude from my gym set a new log press pr of 162.5kg
https://www.instagram.com/p/BmH743RAxgh/?utm_source=ig_share_sheet&igshid=1mh0lmyoq1hm9
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Can anyone tell me which leg gets worked the most in bulgarian split squats? If my right leg is forward does that mean I’m working the right leg, or am i working the left leg?
The leg down on the ground is the one worked mostly. The quads work to straighten (extend) the knee in squats. As you’ve probably noticed, only the planted leg bends in BSS’s, the other stays pretty static.
It’s just weird because i did bss 3×10 with my right leg forward for all sets to work my left leg, but yet my right leg felt worked more? Imbalances piss me off
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My cues for all lifts are
- Stay tight
- Don’t die
They have served me well
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Haha! Yeah they must work well if you’re not dead
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mobility and foam rolling for 15 mins
Okay so I’ve lost alot of mobility that i used to have. e.g cant keep chest up during squats or even bodyweight squats without my back feeling tight af, can’t hip hinge, deadlifts feel like im only using lower back etc etc. Not starting the twelve week program till i fix all of this
I’m confused, how are you setting up? Foot up on a bench behind you right? The leg behind (which I think is your left leg, judging by that description) shouldn’t be working very much at all during a BSS
Yeah the leg behind you on a bench which you go down and touch the floor with. So if my right leg is forward that gets worked more? I thought since the left leg touches the floor and goes back up, it builds up that leg
Check for SSB Bars. They’re awesome, and if you can use them, keep the handles down and close to your body and muscle the weight up with your back. Surefire way to improve your Back Squat 
.
Oh right I finally figured out what you mean here.
Yeah, the right leg is the one getting worked for two main reasons:
- your right upper leg, specifically the parts of the quads involved with knee extension/straightening, are perpendicular to the weight at the bottom of the movement, whilst the left upper leg is parallel. Levers, like the knee, have to fight against much more force when at 90 degrees (ie when the weight is perpendicular to the knee), than when fully straight or fully flexed (ie when the weight is parallel to the knee). This is why it’s relatively easy to hold a curl at the bottom or top of ROM, but not the middle.
- As you are standing on your right leg when your left is over the bench, the majority of your bodyweight is loaded through your right leg. Unless you somehow lean back so far that your weight transitions over your left leg, significantly more force must go through your right knee than your left to properly squat the weight.
Both these factors are somewhat comparable to a push-up. In terms of joint angle, it is obvious that it is easier to stay locked out, rather than at the bottom of the movement, with elbows at 90 degrees and chest fibres at 90 degrees to your weight. At the same time, whilst one’s legs are in contact with the ground, bearing weight, and contractions are required to stop your legs from bending, because your bodyweight sits over your hand/arms/chest, that is where the majority of force output comes from.
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I’ll have a look! But i think its in the superbox. Maybe when no ones there il take the ssb bar out of there and use it. Just cant get caught… my membership doesnt include one area and tbh im not paying the extra $20 a week just to use it. I need that money for food
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Shit that was longer than I anticipated. You could probably skip that, lots of boring stuff pertaining to physics and dynamics