Rise Of The Slaya 2019- Next Strongman Comp prep and fixing my hip

[duketheslaya]

@j4gga2

Yeah, the right leg is the one getting worked for two main reasons:

Mind blown! Since last year i thought the leg touching the floor was the leg taking most of the load.

@j4gga2

• 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.

That makes sense. Can’t believe i thought it was the left leg this whole time. Is it the same for lunges??

@j4gga2

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

[duketheslaya]

Allgood man! Its all interesting stuff

[T3hPwnisher]

Just realized I forgot to reply to this.

That said, my reply is underwhelming anyway, because I never switch, haha. I’m not coordinated enough to pull that off, so I just always pull double overhand with the axle. I’m pretty much built for gripping an axle though, because I have long slim fingers and a thin palm. I don’t have the catcher’s mitt hands that a lot of strongman have. With this, I’ve managed to continental 300lbs without any real challenge to the grip.

Absolutely right about the belt thing. You can make contact, but you can’t hang out there while you switch your grip.

[duketheslaya]

@T3hPwnisher

because I never switch, haha. I’m not coordinated enough to pull that off, so I just always pull double overhand with the axle. I’m pretty much built for gripping an axle though, because I have long slim fingers and a thin palm. I don’t have the catcher’s mitt hands that a lot of strongman have. With this, I’ve managed to continental 300lbs without any real challenge to the grip.

That’s a good enough answer for me. i know i have very little coordination so for now its just going to be double overhand. Do you feel if you were coordinated enough to do it, it would allow you to clean and press more? (Even though you’re hands are good for gripping an axle anyway)

[T3hPwnisher]

@duketheslaya

Do you feel if you were coordinated enough to do it, it would allow you to clean and press more?

It would allow me to get more weight to my chest, but it wouldn’t allow me to press more. After months of focusing on the continental, I finally got to the point where I could continental MORE than I could press, and that was with double overhand. If I were to focus on my leg drive, I might get to the point where I could press more than I could continental double overhand, but so far it hasn’t happened.

But yeah, you’ll definitely be able to continental more with a starting mixed grip than with a double overhand grip.

[duketheslaya]

@T3hPwnisher

It would allow me to get more weight to my chest, but it wouldn’t allow me to press more. After months of focusing on the continental, I finally got to the point where I could continental MORE than I could press, and that was with double overhand.

Ohhhh

@T3hPwnisher

If I were to focus on my leg drive, I might get to the point where I could press more than I could continental double overhand, but so far it hasn’t happened.

So really the mixed grip is to allow you to get heavier weights in the rack position, for you to press if you have good enough leg drive otherwise its a no press?

@T3hPwnisher

But yeah, you’ll definitely be able to continental more with a starting mixed grip than with a double overhand grip.

Thanks for the info man!

[T3hPwnisher]

@duketheslaya

So really the mixed grip is to allow you to get heavier weights in the rack position, for you to press if you have good enough leg drive otherwise its a no press?

Exactly. And if you do focus on leg drive, you most likely WILL have a press that outpaces your double overhand continental. But in my case, I’ve always been pretty garbage on max weight stuff. I’m far better with reps, which tends to mean that I can get more weight to my chest than I can press if it comes down to singles.

[mortdk]

Hey young Duke

Happy to see you lifting again.
For DL Pay attention to @Alpha he knows his stuff.
Look at his video bracing revisited that is really cool.

Cues: Brace Brace Brace, Try to activate the lats as you pull.

For practice I just found that doing paused DL works well: pull 1 inch from the floor take a pause for 2-3 seconds thinking about your position before pulling all the way.
Read somewhere that doing the pause just before lowering the BB to the floor is great.

[j4gga2]

@duketheslaya

lunges

Sure is, although the back leg bears more of the work in lunges than in BSS’s

[duketheslaya]

@mortdk

Hey young Duke

Happy to see you lifting again.
For DL Pay attention to @Alpha he knows his stuff.
Look at his video bracing revisited that is really cool.

Cues: Brace Brace Brace, Try to activate the lats as you pull.

For practice I just found that doing paused DL works well: pull 1 inch from the floor take a pause for 2-3 seconds thinking about your position before pulling all the way.
Read somewhere that doing the pause just before lowering the BB to the floor is great.

Thanks mort! I’ll try out paused deadlifts. I also need to so some rdls to learn the hop hunge again and get the mobility required in my hamstrings.

[duketheslaya]

Gym/Active recovery/Bracing practice

Foam rolling
8 sets of 4 reps, 5-10 seconds of bracing with a kettle bell on the stomach.big belly full of air (make kettlebell rise as much as i can.e.g fat/preggo belly), brace core like your shitting and hold for five-10 seconds. Is that right??

Random leg machines
Facepulls
Lying Hamstring stretch with band

[bonoboschimp]

@duketheslaya

8 sets of 4 reps, 5-10 seconds of bracing with a kettle bell on the stomach.big belly full of air (make kettlebell rise as much as i can.e.g fat/preggo belly), brace core like your shitting and hold for five-10 seconds.

training bracing?

[mortdk]

According to Brian it is. Maybe not rise the kettlebell but it should lift up a bit when bracing.
It should mimic the way you brace when doing heavy lifts.

[duketheslaya]

MY #1 TIP! BREATHING & BRACING REVISITED

Skip to 9:30

[duketheslaya]

@mortdk

Maybe not rise the kettlebell but it should lift up a bit when bracing.

What do you mean? I thought i had to fill my belly with as much air as possible?

@mortdk

should mimic the way you brace when doing heavy lifts.

The thing is i realised i was bracing wrong this whole time. So i have to learn how to do it properly

[duketheslaya]

Also first day at my new school today, was pretty sweet.

[mortdk]

It’s hard to explain, maybe even harder when english isn’t my native language but I’ll try.
When you fill your belly with air a lot of air you’ll raise the KB.
Now When you brace you’re not supposed to do the belly even bigger on purpose. You squeeze you abs, obliques, lower back muscles hard. That way the KB still will rise a bit more.
If you’re kind of squeezing down with only the abs, the KB will go lower and that is not the right way. There is a tiny bit of difference. Try when walking, standing sitting and practice bracing in different ways and feel how sometimes everything just feels tight and solid.
It’s almost like when you go to the loo and press really hard.
EDIT: good to hear about school and good luck with that, study hard too.
My youngest son starts at gymnasium/high school next week. Unless he decides to be a carpenter / Joiner.

[duketheslaya]

@mortdk

Now When you brace you’re not supposed to do the belly even bigger on purpose. You squeeze you abs, obliques, lower back muscles hard. That way the KB still will rise a bit more.

Ohhhhhh

@mortdk

Try when walking, standing sitting and practice bracing in different ways and feel how sometimes everything just feels tight and solid.
It’s almost like when you go to the loo and press really hard.

Thanks man! That was actually a really good explanation. I’ll keep practicing

@mortdk

EDIT: good to hear about school and good luck with that, study hard too.
My youngest son starts at gymnasium/high school next week. Unless he decides to be a carpenter / Joiner.

Thats great!

[duketheslaya]

40 min walk
As I left the gym i saw a bus at the bus stop leave so i couldn’t be bothered waiting 10 minutes for another. Decided to walk home and see how long it takes.

[duketheslaya]

15 mins mobility/stretching/foam rolling