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

[duketheslaya]

@khangles

Not the camera angle I was talking you dumb cunt but at least this one is a useful view even if the weight is a bit too light for a form check.

i’ll get some heavier reps

@khangles

Try having someone film you directly from the side. Standing no more than 1m away from the end of the bar. Camera height head or higher. Angled downwards so we can see how well you keep the bar close or lack thereof

alright

@khangles

Keeping the bar close minimises unnecessary moment arms in simple terms not making the lift unnecessarily hard at any given points. Even if your new vid isn’t the best angle to judge this we can clearly see the bar gets away from your body from mid shin up.

@khangles

There are multiple ways of addressing this including various cues to keep the bar close or engage your lats to do the same. Have a google and look on YouTube for some ideas and try em out. As suggested previously pauses at various parts in the ROM are also effective in teaching good positioning e.g. keeping the bar close by slowing down the lift and emphasising the effect of technical errors. It’s handy to include these as part of warm ups or if required as actual heavy assistance. Tempo work (slow lowering) will probably be useful for you also due to increased overall work and better technique development because of speed-skill relationship or whatever it’s called.

Alright i’ll do paused deads with tempo lowering

@khangles

Seems like a lot of work to be fair so it may be worth looking to reinvent your deadlift step by step from scratch perhaps using a different set up process that works on the principles I’ve listed above. I would recommend you look at JTS’s pillars of the deadlift and PowerliftingToWins various articles/vids on deadlifting. There’s plenty of other good resources but they may throw you off, confuse you or be more effective as a small tweak to an already established efficient deadlift as I suspect some cues in the past dozen posts could.

i’ll have a look at jts pillars and powerlifting to win.

@khangles

Hip height is individual so play with it but film yourself so you can see what’s happening. Hips shooting up probably means your hips start too low if it’s not a cat back looking monstrosity of a lift which yours isn’t. Mark suggested lower hips but IMO it looks fine as is. Give it a try if you wish.

alright

@khangles

I’m curious tho. Since you keep saying that your DL sucks balls what specifically do you feel is an issue? This way we can target your specific perceived problems.

Basic principles of the deadlift are bar over mid foot, shoulders over the bar, vertical bar path and keeping the bar close.

You pretty much have vertical bar path so your efficient enough from that perspective but filming directly from the side can give us a better indicator. Whether or not it’s projected vertically over mid foot is best determined via high side angle.

i feel like i use way too much back and my hammies/glutes arent engaged and + bar gets away from me. also not keeping the head neutral and i lower it like a stiff legged deadlift sorta

[mortdk]

@duketheslaya

Alright i’ll do paused deads with tempo lowering

Do them during warmup, keep the bar in contact with the legs and quads all the time.
During lowering, think about pushing your hip back, still bar in contact with quads and when the bar reaches the knees, stop hinging start bending the knees keep the back angle and lower the bar the rest of the way.
You might also look at how alpha / Brian Alsruhe on neversate dot com does, he too have some great videos on his channel. I like his cheat sheet videos.
I like to look at different guys and have the teach technique try a bit of each and take away what I feel works well.
Hell even Rippetoe have some good videos.

[duketheslaya]

@mortdk

Do them during warmup, keep the bar in contact with the legs and quads all the time.
During lowering, think about pushing your hip back, still bar in contact with quads and when the bar reaches the knees, stop hinging start bending the knees keep the back angle and lower the bar the rest of the way.

Thanks mort! Like @Khangles suggested I’ll do pause deadlifts at the floor, below knees, above knees with tempo eccentric and I’ll utilise the tips you just gave for lowering and keeping the bar close also the cues @MarkKO gave i think good things will happen to my deadlift form if i keep at it.

[duketheslaya]

@mortdk

You might also look at how alpha / Brian Alsruhe on neversate dot com does, he too have some great videos on his channel. I like his cheat sheet videos.
I like to look at different guys and have the teach technique try a bit of each and take away what I feel works well.
Hell even Rippetoe have some good video

Alot of different vids out there…

[khangles]

@duketheslaya

i feel like i use way too much back and my hammies/glutes arent engaged and + bar gets away from me. also not keeping the head neutral and i lower it like a stiff legged deadlift sorta

Well theres a lot of back in a deadlift lel. Do you often do romanian deads because they can help you “feel” the stress in your glutes and hams.

On the subject of cuing also make sure there’s steps in there related to creating tension / pulling the slack out of the bar and/or your body as a system as well as being deliberate with breathing/bracing.

On lowering the DL all I see is you dropping it lel. Just slow the lowering phase down and control it a bit better. On the way down hinge at the hips first and then at the knees. Straight line up and down over midfoot and keep the bar close just like on the way up.

[simo74]

What’s wrong with you blokes that squat video was very well filmed and the form looked pretty darn good to me. Oh and dukes squat was … no idea didn’t even see it

[duketheslaya]

@khangles

Well theres a lot of back in a deadlift lel. Do you often do romanian deads because they can help you “feel” the stress in your glutes and hams.

Lol… yeah i do romanian deads. Ive also started doing kb swings @theonecamko i might include cable pull throughs too

@khangles

On the subject of cuing also make sure there’s steps in there related to creating tension / pulling the slack out of the bar and/or your body as a system as well as being deliberate with breathing/bracing.

yeah i forgot about pulling slack out of the bar lol

@khangles

On lowering the DL all I see is you dropping it lel. Just slow the lowering phase down and control it a bit better. On the way down hinge at the hips first and then at the knees. Straight line up and down over midfoot and keep the bar close just like on the way up.

Yeah i just drop it ok hinge at the hips and then knees. Got it

[duketheslaya]

@simo74

What’s wrong with you blokes that squat video was very well filmed and the form looked pretty darn good to me. Oh and dukes squat was … no idea didn’t even see it

[duketheslaya]

Fuarkk yeah Deload day 3 great session

Met a cool dude whos a strongman under 105Kg competitor. Got some tips and just chatted a bit

Warmup
Lat pulldowns
Facepulls

5×12 machine supported row… shit i like this machine. Lats were cramping

8 sets of Carries with some carry thing. Some sets went down and back and some just went down once.

https://www.instagram.com/p/BnYKfpgAhSW/?utm_source=ig_share_sheet&igshid=21cikt3pvibg

8×8 lat pulldowns 30 second rest

Cable curls superset pressdowns 4×10
Facepulls2×12

Foam rolling, stretching, bar hangs. Also feeling sick and had stuff all sleep last night so hope it goes away soon.

[liftangryordie500]

Good work Duke!

[liftangryordie500]

If you get bruised shins (if you happen to be wearing shorts when you deadlift) you know you’re doing it right. The bar needs to stay as close to you as possible. I’m not sure how much clout my opinion actually has on a training log followed by people much stronger than me, but I worked technique on the deadlift for a whole lot longer than I worked it on the squat. The deadlift was my go-to move last year when I didn’t have a proper gym to train at and I only had that shitty bar with ill-fitting plates. The one thing it did help me with was staying tight (as the bar literally had to be pulled to the top of hole on the inside of the plates). I also pulled off a 1” deficit (unknowingly) for most of the year until I started doing touch-and-go deadlifts (which I’m getting back to next training session).

[duketheslaya]

@liftangryordie500

Good work Duke!

Thanks man! I really needes this deload and its worked so far and yeah back to harder training next week. Im trying out a 4 week block where i add volume +sets each week so by the end of week 4 il be pretty hammered and deload week 5 and come back stronger.

@liftangryordie500

If you get bruised shins (if you happen to be wearing shorts when you deadlift) you know you’re doing it right. The bar needs to stay as close to you as possible. I’m not sure how much clout my opinion actually has on a training log followed by people much stronger than me, but I worked technique on the deadlift for a whole lot longer than I worked it on the squat. The deadlift was my go-to move last year when I didn’t have a proper gym to train at and I only had that shitty bar with ill-fitting plates. The one thing it did help me with was staying tight (as the bar literally had to be pulled to the top of hole on the inside of the plates). I also pulled off a 1” deficit (unknowingly) for most of the year until I started doing touch-and-go deadlifts (which I’m getting back to next training session).

you’re deadlift is alot better than mine lol so i think your advice clearly has merit to it. Plus your deadlift form looks pretty good.

Man that shitty bar you had to put up with must have sucked haha. Kudos to you for training hard anyway regardless of circumstances. I alwaysthought that was pretty dedicated of you.

[liftangryordie500]

Thanks. The technique work paid off. Also, don’t undersell yourself, that work with COC grippers paid off as well. Insane carry. Good shit.

[duketheslaya]

@liftangryordie500

Thanks. The technique work paid off. Also, don’t undersell yourself, that work with COC grippers paid off as well. Insane carry. Good shit.

Thanks man!! Im trying to fit grippers into my training right now because closing the #3 and getting certified before im an adult is still my goa. l+ Grippers clearly help with grip strength so why stop with something that gives me that strength, without even lifting?. Im doing one day a week high volume so I’ll see how that pans out

[duketheslaya]

Gripper update
Think i might buy the 1.5… jumping straight from 1-2 seems to much of a gap. Ive made good progress with negatives on the 2 but its been pretty stagnant soo

[T3hPwnisher]

@duketheslaya

Think i might buy the 1.5… jumping straight from 1-2 seems to much of a gap. Ive made good progress with negatives on the 2 but its been pretty stagnant soo

I never needed the 1.5 to get to the 2. Are you implementing timed holds with your closes? That went a long way for me.

I’d start with 5x5 with the 1. Then I’d do 5x5 with a maxed timed hold on the final rep of the final set. When that got to 30 seconds, I’d do 5x5 with a 5 second hold on the final rep of EACH set and a max hold on the final rep of the final set. When I could get to 30 seconds on that final set after that, I’d start doing 5x5 with 5 second timed holds on EACH rep of the 1. Once I could do that, I was ready for the 2.

[duketheslaya]

@T3hPwnisher

I never needed the 1.5 to get to the 2. Are you implementing timed holds with your closes? That went a long way for me.

I’ve never done timed hold with closes, I’ve only ever done time holds with one rep and then holding it shut.

@T3hPwnisher

I’d start with 5x5 with the 1. Then I’d do 5x5 with a maxed timed hold on the final rep of the final set. When that got to 30 seconds, I’d do 5x5 with a 5 second hold on the final rep of EACH set and a max hold on the final rep of the final set. When I could get to 30 seconds on that final set after that, I’d start doing 5x5 with 5 second timed holds on EACH rep of the 1. Once I could do that, I was ready for the 2.

I’ll start doing the 5×5 with timed holds and progress on that. Thanks man

My best with the 1 is 16 reps and that wasnt enough to close the 2. I think where i went wrong is i stopped doing reps with the 1 and basically only did negatives with the 2 and then my rep strength on the 1 went down which in turn made #2 harder.

[T3hPwnisher]

@duketheslaya

My best with the 1 is 16 reps and that wasnt enough to close the 2. I think where i went wrong is i stopped doing reps with the 1 and basically only did negatives with the 2 and then my rep strength on the 1 went down which in turn made #2 harder.

Along with that, rep work doesn’t really map onto moving onto the next level. Different sorts of strength. As you get better at reps, you’re spending less time at the hardest part of the gripper. Since the gripper operates as a spring, the closer you get to closing it, the harder it is. When you’re just clinking away reps, the majority of your training time is spent in the easiest parts of the gripper, rather than the hardest. When you spend time holding it closed, you’re resisting it at the hardest part, and really building up strength.

At least, that’s my understanding of it.

[duketheslaya]

@T3hPwnisher

Along with that, rep work doesn’t really map onto moving onto the next level. Different sorts of strength. As you get better at reps, you’re spending less time at the hardest part of the gripper. Since the gripper operates as a spring, the closer you get to closing it, the harder it is. When you’re just clinking away reps, the majority of your training time is spent in the easiest parts of the gripper, rather than the hardest. When you spend time holding it closed, you’re resisting it at the hardest part, and really building up strength.

At least, that’s my understanding of it.

Woah… this will really change my gripper training. I always approached it like lifting weights where if you go from doing 1 rep to 10 reps you’ll be alot stronger. I never took the fact that it’s a spring into mind

[duketheslaya]

10 mins
Haven’t had internet and have been using school or maccas wifi to go on tnation the last couple of days so havent been posting my daily stretching stuff. Havent skipped tho. Anyways:

Foam roll It band,quads, hammies
Hip flexor stretch
Quad stretch
Lower back stretch
Leg swings