Dear Joey, Jules, and Ricky

[Rambizzle]

I generally don't post anything meaningful in these threads, but I did watch your deadlift video, form is good.

I found a video a while back that barney's down how to properly setup for a deadlift, theres thousands of them out there, but this one was most helpful in my case. I'll try and track it down for you.

Basically,

bar over the middle of your foot.
Bend over and grab the bar.
Bend your knees until your shins touch the bar
Lift your chest and pull your shoulders back (this will straighten out your back)
Lift.

[stile]

I've been experimenting with the hook grip on deadlifts. It hurts like a bitch, but there is no slip at all. I did notice that my hips were rising first. I think I need to create more tension before the pull.

As for my squats I think the majority of my problems just stem from poor flexibility. My hamstrings are ridiculously tight (I was told they were small genetically). I foam roll and stretch everytime before I lift.. but I may have to do it longer.

[scorch-]

I've been experimenting with the hook grip on deadlifts. It hurts like a bitch, but there is no slip at all. I did notice that my hips were rising first. I think I need to create more tension before the pull.

As for my squats I think the majority of my problems just stem from poor flexibility. My hamstrings are ridiculously tight (I was told they were small genetically). I foam roll and stretch everytime before I lift.. but I may have to do it longer.

Are you doing mobility work in addition to the SMR? I think the 3rd world squat is a pretty common starting point/standard for those who are training their squat. http://www.t-nation.com/readArticle.do?id=1856085

[stile]

SMR?

I foam roll and will do the "third world squat" as a warmup (prior to warm up sets). A friend told me my problem also arises from having strong abs which tightens up my hips. Whether or not that is true.. I don't know.

I just squatted 235. I took a few weeks off because I popped my ankle. Definitely a different feeling getting under that kind of weight.

[scorch-]

smr = foam rolling (self myofascial release)

[stile]

[youtube]BSFhmc3aI_o[/youtube]

form breaks down towards the end

i like to necro threads

[scorch-]

Only watched the first two reps, but your setup and pull are off. Your shoulders should be rising at the same rate as your hips when you pull the bar off the ground. Start with your hips higher, you're starting with them too low and your body is naturally getting them up before you get separation from the ground, so they end up where they should have been starting. The problem is that you're putting everything in motion before you move the weight instead of being in the right starting position and being able to fire at full force. You can see some lumbar flexion as the bar starts moving upward, probably because your hips are already in motion while your upper body rotates around that pivot instead of having everything firing and staying locked as a good platform for your shoulder blades to transmit force to your arms and the bar.

Try setting up with your hips higher and shoulders further forward (5-10 degree angle between your arms and a line perpendicular to the floor), I bet you'll see improvement.

[JaGGoNdd]

I'd show off my calves but it would just leave Alex Jerkland in the dust and frankly, I just don't like leaving that beautiful man in the dust at all. <3 Alexander come back to the internet to play 7th man for thunder (me, scrimfield, Jared, Hudson, Bryan and Patricia Cosenza)

[squatta_leader]

These lifts are all about hip drive, there shouldn't be any arch or bow in your back. Focus on keeping your hips as high as you can while at the same time looking straight forward. That will keep your hips engaged without arching your back. If you are looking down at the bar, you prevent your hips from engaging at the proper angle (which is the whole point of these kinds of lifts). That means that you're using your shoulders and arm muscles too much at the top of your lift. It also helps if you make sure your feet are set close enough underneath the bar, it feels awkward at first, but it helps with hip drive once you develop the stabilization.

[kirk]

Hipdrive/10

I'd show off my calves but it would just leave Alex Jerkland in the dust and frankly, I just don't like leaving that beautiful man in the dust at all. <3 Alexander come back to the internet to play 7th man for thunder (me, scrimfield, Jared, Hudson, Bryan and Patricia Cosenza)

Woulddecorateroster/10

(No desktop = no DoD D:)