You were on with your assessment of the DLs. Just get those hips lower and the back issue won’t be there.
I still advise bringing your eyes down some. One, pulling your head up like that can cause you to strain your neck and also it can loosen up your shoulders.
Another reason, ALot of times when people try to pull fast, they can use their eyes as a cue when to lift. If you are looking up as hard as you and many people do, you can see the sky with your back and hips in the improper position. Iy may not be something your thinking about, just a habit.
IF you lower your eyes a little bit, then do your normal setup, your already established visual cues will not kick in until your bakc is set better and your hips set lower. Im not saying look down, just keep your eyes and head forward in a neutral position, and you can open up as you come up through the DL.
[quote]LSUPOWERDC wrote:
You were on with your assessment of the DLs. Just get those hips lower and the back issue won’t be there.
I still advise bringing your eyes down some. One, pulling your head up like that can cause you to strain your neck and also it can loosen up your shoulders.
Another reason, ALot of times when people try to pull fast, they can use their eyes as a cue when to lift. If you are looking up as hard as you and many people do, you can see the sky with your back and hips in the improper position. Iy may not be something your thinking about, just a habit.
IF you lower your eyes a little bit, then do your normal setup, your already established visual cues will not kick in until your bakc is set better and your hips set lower. Im not saying look down, just keep your eyes and head forward in a neutral position, and you can open up as you come up through the DL.[/quote]
You’re right. I’m a neck craner for both squat and DL. I will try to look straight forward and see what happens. Thanks for the feedback.
Today’s training: squat in gear. First time trying this suit and first time in full gear in ten months.
Squat
5/70
4/80
3/95
2/115
1/130
1/145 suit bottoms, wraps, and belt
1/160
1/175 straps up
1/185
1/200 required stabilization in the hole but eventually pushed it up. I would have failed without the help.
Here’s 185. Pretty fast and easy.
Then did squats with reverse bands with straps down: 2/5/185
Overall, I was happy with my squatting. Forgot how painful all this shit is.
Keep sitting back, You are initiating the lift with your knees as opposed to with your hips. Remember, your knees bend because your hips go back, not the other way around. This is most likely why you needed stabilization in the hole with 200. At the bottom of the squat your knees are well in front of your toes. Pause at 57 seconds and look at the angles. Toes are in front and your heels are coming off the ground. The equipment pulls you forward, so you have to try even harder to push the hips back, and the knees out. Until you have more experience with the equipment, you may not be able to get the same speed as with a Raw squat.
When you pick up the bar, get under it more. When you stand up, your toes are almost still in front of the bar. Get all the way under the barso that when you stand up its a straight line. Also, put your feet a lil closer together when you stand up. Many people advocate having your feet in your squat stance when you pick up, to limit the number of steps, but most lifters do not have the stability required to do this. Put your feet just about 6 inches or so apart, get all the way under, stand up straight, let the bar settle, take 3 controlled steps.
Sorry to be the asshole, but don’t want you to stall on easy shit because of technique or get hurt.
[quote]LSUPOWERDC wrote:
Sorry to be the asshole, but don’t want you to stall on easy shit because of technique or get hurt.[/quote]
There is absolutely nothing assholish about these comments. In fact, I’m a little taken aback because these are the EXACT two things my coach and I talked about after that lift: the fact that I didn’t get under the bar for the liftoff and then initiated the squat with my knees. I’m very impressed with your expertise.
I did get under the bar correctly for the 200-lb. attempt but still broke with my knees. I think it’s the gear. I’ve never squatted in a belt before and I’m having a wee bit of trouble sitting back with being bound up. The gear does throw me forward, for sure.
And 200 lb. isn’t exactly “easy shit” for me. It’s the most I’ve ever successfully squatted before. Plus, my CNS just isn’t used to heavy shit in gear yet. I feel the shock the minute I lift off.
Thank you so much for your feedback, LSU. Criticism, though sometimes harder to read, is way more valuable than compliments because it enables me to get better.
[quote]Canada_K wrote:
Sorry for the dumb question, but ya’ know I’m new here. Are you like 6’ tall?[/quote]
I’m 5’4" and weighed 111.5 lb. in that vid. I have long levers, as they say in the powerlifting community, which sucks for bench and plays to my advantage in DL.
Snap, that looked nice and easy. 200 was likely harder because you haven’t had weight on your back in a while and if you’re like me, it’s a mental thing.
Regarding starting the squat with your knees, I’m unclear as to why that’s a bad idea. For me, I find I have more success when I initiate by shooting out my knees and letting my ass descend into the hole. I find I stay more up right and my depth is better. Clearly depth isn’t an issue for you though. Maybe it’s a mental cue thing. I don’t know.
[quote]print wrote:
All that butt tappin’ has me thinking career change.
[/quote]
Hee hee. I’m not even aware of it.
[quote]ouroboro wrote:
200 was likely harder because you haven’t had weight on your back in a while and if you’re like me, it’s a mental thing.
[/quote]
Absolutely. Time to start training the CNS to handle heavier weights.
[quote]giterdone wrote:
Hmmm…need to work on my skills. Damn.
[/quote]
Today’s training was bench. Not much to say here except that I threw on a loose shirt (size 36) to give it a try. Did a few sets of five at, like, 37 lb. Okay, more than that. But not much. Then did reverse bands to three boards up to 5 x 120 lb. Taking that liftoff (the only point in the lift where you’re holding a good portion of the weight) was just downright frightening. After that, I did all the accessory shit that’s supposed to help make me stronger. I also did my own version of leg raises where I’m poised in a start position for a dip but I bring my legs straight up in front of me to 90 degrees and hold for a short pause. Those are hard for me.