Couple questions here regarding olympic shoes and positioning:
What would the advantages & disadvantages to deadlifting in oly shoes be? What do you personally prefer?
Any tips for someone (me) converting from a low bar/wrestling shoes squat to high bar/oly shoes squat position?
To be more specific, with low bar, I was always taught to sit as far back and down (was taught squatting onto boxes by former Westside lifters) as possible, but with a high bar and oly shoes, that feels pretty damn awkward. Do you have any mental or physical cues on initiating the squat with this bar position and narrower stance? I lift raw btw.
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Deadlifting in olympic lifting shoes is good if you are using an olympic-style deadlift instead of a powerlifting-style one. The OSD basically mimicks the pulling motion of a clean or power clean: the hips start lower (so more knee bend), the shoulders are over or even slightly in front of the bar at the start, the hips and shoulders go up at the same rate (so knee extension and trunk extension basically participate equally to the movement).
This type of deadlift benefits from the elevated heels and involves the quads more.
The powerlifting-style deadlift starts with the hips higher (less knee bend), the shoulders slightly behind the bar from the start, a line of pull that is up AND back (almost trying to lose your balance backwards when you pull) and uses more trunk and hips extension than knee extension. This form of deadlifting involves the posterior chain more than the quads and is best performed with flat shoes or no shoes.
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Is there such a thing as “bodybuilding style” deadlift?[/quote]
Not really… we say olympic-style deadlifting simply because it is the technique more closely resembling the actual clean pull. As for powerlifting deadlift, there are actually several types… sumo and conventional being the most commonly used. The powerlifting styles normally allow you to use more weight but doesn’t have a positive transfer to the olympic lifts.
‘‘Bodybuilding’’ doesn’t have any lift being contested. So there can’t be a ‘‘bodybuilding deadlift’’.
This is not a post about training, but CT, I just wanted to say that I have seen how you handle yourself on another board and I was surprised to say the least (I think you will know what I am talking about).
All you did was try to help the other people in a sincere manner and yet you were continually verbally assaulted and slandered about. I don’t know how you held your tongue but I admire you for it.
It is sad when people make outrageous claims about anyone who works hard enough to build a great physique.
You showed your true colors by how you handled yourself and your accuser certainly showed his as well.
I don’t feel much power in the legs (quads) when deadlifting if I don’t do heavy high pin squats prior to that, or just any squats. My technique is ok, I initiate with legs and keep tight back, I just don’t feel powerful at the legs if they’re not activated by squatting.
Any suggestion on how to activate the legs more with actual deadlifts and not squats ?[/quote]
Get a trap bar and try those. They shift the emphasis of the lift more onto the quads and you can go just as heavy as you can on deadlifts, most of the time. Try it on a block for more depth so you can really get low. You can also use the old hack squat style variation with the BB behind your back calves, although you have to put plates under your heals so you can clear your glutes at the top of the lift, but those help activate the quads a lot more too.
Personal preference for quad exercises is the front squat though, if you can stand having the bar on your anterior delts. Works like a charm. I like to switch every week b/t starting with front squats or back squats. I can’t go nearly as heavy on front squats as back squats, but I can definately tell the difference in my quads after switching to front squats after a short period of time.
Sorry, Coach I just jumped on this one w/o really thinking about the director of the thread.
For your high rep HTH principle, if fatigue stops you getting as many reps as you would like, possibly if it was a big compound so it took longer to recover etc, would you still recommend 10 secs rest and stick with the lower weight, or slightly longer rest and a higher weight? Thanks
Pat
[quote]Pat_Butcher wrote:
For your high rep HTH principle, if fatigue stops you getting as many reps as you would like, possibly if it was a big compound so it took longer to recover etc, would you still recommend 10 secs rest and stick with the lower weight, or slightly longer rest and a higher weight? Thanks
Pat[/quote]
It’s an individual thing. I honestly would have to look at what the performance looks like to make any comments.
But one thing to remember… Force = mass x acceleration… there is no harm in using a little less weight, simply compensate by accelerating more.
I don’t feel much power in the legs (quads) when deadlifting if I don’t do heavy high pin squats prior to that, or just any squats. My technique is ok, I initiate with legs and keep tight back, I just don’t feel powerful at the legs if they’re not activated by squatting.
Any suggestion on how to activate the legs more with actual deadlifts and not squats ?[/quote]
Get a trap bar and try those. They shift the emphasis of the lift more onto the quads and you can go just as heavy as you can on deadlifts, most of the time. Try it on a block for more depth so you can really get low.
You can also use the old hack squat style variation with the BB behind your calves, although you have to put plates under your heals so you can clear your glutes at the top of the lift, but those help activate the quads a lot more too.
Personal preference for quad exercises is the front squat though, if you can stand having the bar on your anterior delts. Works like a charm. I like to switch every week b/t starting with front squats or back squats. I can’t go nearly as heavy on front squats as back squats, but I can definetely tell the difference in my quads after switching to front squats after a short period of time.
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Sorry, Coach I just jumped on this one w/o really thinking about the director of the thread.
v/r
Gremlin[/quote]
Not a problem at all, feel free to contribute all you want!
Do you think adding in an arms day on Wednesdays would hurt my recovery and/or strength levels in the subsequent workouts? Should I only do biceps because I benched heavy the day before? How many exercises and sets would I be able to get away with?
[quote]Pat_Butcher wrote:
For your high rep HTH principle, if fatigue stops you getting as many reps as you would like, possibly if it was a big compound so it took longer to recover etc, would you still recommend 10 secs rest and stick with the lower weight, or slightly longer rest and a higher weight? Thanks
Pat[/quote]
It’s an individual thing. I honestly would have to look at what the performance looks like to make any comments.
But one thing to remember… Force = mass x acceleration… there is no harm in using a little less weight, simply compensate by accelerating more.[/quote]
Ok thank you for the quick reply, just two more quick questions, for small ROM movements would you now recommend higher reps in the high rep HTH principle? and after high rep HTH would you recommend taking a light weight to failure as you more recently showed in a routine you had done, or would it be(as i suspect) overkill?
Thanks for your fantastic work
have you read any studies,observed in your clients, or experimented on yourself with aggressive soft tissue work as it relates to muscle growth? especially with lagging body parts like calves(at least for me).
i have always done foam rolling but recently progressed to using pvc pipe for lower body. i never felt much in my calves with a regular foam roll but when using the pvc pipe have noticed the area is very stiff,and never seems to loosen up much.
[quote]Pat_Butcher wrote:
For your high rep HTH principle, if fatigue stops you getting as many reps as you would like, possibly if it was a big compound so it took longer to recover etc, would you still recommend 10 secs rest and stick with the lower weight, or slightly longer rest and a higher weight? Thanks
Pat[/quote]
It’s an individual thing. I honestly would have to look at what the performance looks like to make any comments.
But one thing to remember… Force = mass x acceleration… there is no harm in using a little less weight, simply compensate by accelerating more.[/quote]
Ok thank you for the quick reply, just two more quick questions, for small ROM movements would you now recommend higher reps in the high rep HTH principle? and after high rep HTH would you recommend taking a light weight to failure as you more recently showed in a routine you had done, or would it be(as i suspect) overkill?
Thanks for your fantastic work[/quote]
I only recommend the 1 set for high reps CLOSE to failure after you’ve done heavy movements. I wouldn’t do them after high rep sets. But feel free to experiment.
What do you advise regarding “pausing” at lockout/extension during normal, non-deadstop perfect reps?
Is the best way to do reps using a smooth cadence (piston-like with no breaks or halts) like how many of the bodybuilders do it?
For example in the bench press video, Nate Green pauses at the top in between his reps while Sebastian (I think?) goes continously 1 rep into the other, even “pulling” down the bar a bit immediately at lockout to start the next rep.
What do you advise regarding “pausing” at lockout/extension during normal, non-deadstop perfect reps?
Is the best way to do reps using a smooth cadence (piston-like with no breaks or halts) like how many of the bodybuilders do it?
For example in the bench press video, Nate Green pauses at the top in between his reps while Sebastian (I think?) goes continously 1 rep into the other, even “pulling” down the bar a bit immediately at lockout to start the next rep.
Thanks.[/quote]
I find that the key to the rep-to-rep transition is to keep up with your natural rythm. See it like a golf swing… some pros have a slow backswing (e.g. Fred Couples) and others a fast backswing (e.g. Nick Price), Couples is a very laid back kinda guy whereas Nick Price is more of the twitchy nervous type.
The most important thing with the transition between reps is to feel natural. If you use a method that doesn’t feel natural to you, it will throw you off rythm and the quality of your set will suffer.