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Old 04-08-2013, 09:10 AM   #251
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Question: Exercises to improve my squat, I can bench more than I can squat, there I've said it all, I've got chicken legs T_T

Also, I demand more BBOD training videos or amazing feats of strength
I'll edit a few of my videos. Most of them are in my basement and the quality is bad.

Regarding squats, I would do them 2x a week and maybe also hammer leg presses in between days. What type of workout are you using now, and what progress are you making on it?
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Old 04-08-2013, 09:23 AM   #252
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I'll edit a few of my videos. Most of them are in my basement and the quality is bad.

Regarding squats, I would do them 2x a week and maybe also hammer leg presses in between days. What type of workout are you using now, and what progress are you making on it?
Im doing starting strength, this one

Rippetoe Wichita Falls Novice Program | Muscle & Strength

So far Im OK, adding 2kg (about 5lbs) to my squat each week, however my squat is weak compared to my other lifts.

Stats:
Height: 5feet 7inch (170 cm)
Weight: 140 pounds (63.5kg)
Squat: 46kg
Bench Press: 56kg
Deadlift: 70kg
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Old 04-08-2013, 10:31 AM   #253
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Hello Bearded Beast of Duloc,

I've been watching the videos for a while, really like them. I'm need of some help to fix my deadlift. I'm returning to the gym and recovering my strength but I always had this problem - when I start the deadlift my shoulders are in front of the bar, my hips are too high and therefore I fell my back is rounding... hips high also mean I don't engage them properly and put too much stress in my lower back. I think the cause for that all is the same, but I've tried to fix the problem and once I progress with the load, the mistakes happen again... when I'm warming up, everything looks great. Here are my videos from yesterday:

Deadlift 1x110Kg (242lb)

Levantamento Terra 1x110Kg - YouTube

Deadlift 1x130Kg (286lb)

Levantamento Terra 1x130Kg - YouTube
2 issues I see:

1) Your arms aren't completely straight when you initiate your pulling.

2) You start with your hips too low and they rise as you start to pull. This is not a good practice. You want to get set, raise your hips, then lower them until they feel at a good leverage point...then pull.

If you start with hips too low they will shoot up and throw things off, losing leverage and placing more strain on the lower back.
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Old 04-08-2013, 10:43 AM   #254
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2 issues I see:

1) Your arms aren't completely straight when you initiate your pulling.

2) You start with your hips too low and they rise as you start to pull. This is not a good practice. You want to get set, raise your hips, then lower them until they feel at a good leverage point...then pull.

If you start with hips too low they will shoot up and throw things off, losing leverage and placing more strain on the lower back.
Hi,

Thanks, that's exactly what I want to do (I hadn't noticed my arms were bent before I recorded the video) regarding the hips - but it seems that when I start my hips go up first and I apply too much stress in the lower back and probably lose strength since my gluteus don't do anything to help the bar move... I'm not sure if that's a setup problem or something else?
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Old 04-08-2013, 02:00 PM   #255
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Im doing starting strength, this one

Rippetoe Wichita Falls Novice Program | Muscle & Strength

So far Im OK, adding 2kg (about 5lbs) to my squat each week, however my squat is weak compared to my other lifts.

Stats:
Height: 5feet 7inch (170 cm)
Weight: 140 pounds (63.5kg)
Squat: 46kg
Bench Press: 56kg
Deadlift: 70kg
As long as you're adding weight to the squat it will grow stronger than your bench eventually. In fact by year's end you should be well over 200 on your squats.

I would just keep doing what you're doing and things will even out.
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Old 04-08-2013, 02:04 PM   #256
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Hi,

Thanks, that's exactly what I want to do (I hadn't noticed my arms were bent before I recorded the video) regarding the hips - but it seems that when I start my hips go up first and I apply too much stress in the lower back and probably lose strength since my gluteus don't do anything to help the bar move... I'm not sure if that's a setup problem or something else?
It's a huge setup issue.

As I mentioned, your hips are going up first because they are too low. This is your body trying to seek a proper leverage point. My advice was:

"You want to get set, raise your hips, then lower them until they feel at a good leverage point...then pull."
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Old 04-08-2013, 02:08 PM   #257
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Old 04-08-2013, 03:18 PM   #258
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Cool

Let's say that I'm doing a Straight-Legged Deadlift to build my Hamstrings and Lower Back.

I stand on blocks that allow me to touch the tops of my shoes with the bar.

I'm not out to set any heavy-duty weight records.

I'm lifting slow and deliberate—3 Seconds UP; 5 Seconds DOWN.

I'm going no lower than 8 Reps—purely an Assistance Exercise...

NOW can I safely round my Lower Lumbar?

If not, how do I work that portion of the Spine's range of motion, going from Rounded to Flat and then Hyper-Flexed?


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Old 04-08-2013, 06:09 PM   #259
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Let's say that I'm doing a Straight-Legged Deadlift to build my Hamstrings and Lower Back.

I stand on blocks that allow me to touch the tops of my shoes with the bar.

I'm not out to set any heavy-duty weight records.

I'm lifting slow and deliberate—3 Seconds UP; 5 Seconds DOWN.

I'm going no lower than 8 Reps—purely an Assistance Exercise...

NOW can I safely round my Lower Lumbar?

If not, how do I work that portion of the Spine's range of motion, going from Rounded to Flat and then Hyper-Flexed?


Saxon Violence
I would never recommend purposely slowing the eccentric on a lower back lift. Use a natural eccentric. I also do not believe in doing slow concentrics on lower back style lifts. Again, use a natural pace.

Regarding lower back rounding, I do not recommend rounding your lower back.

How do you work your back? Add more weight. If the weight isn't working your back, then you're not using enough. If you are using a ton and your lower back handles it well, then you already have a strong lower back and don't need to worry about it.
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Old 04-08-2013, 10:35 PM   #260
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[quote=BendtheBar;347444]As long as you're adding weight to the squat it will grow stronger than your bench eventually. In fact by year's end you should be well over 200 on your squats.

I would just keep doing what you're doing and things will even out.c

If you meant 200 lbs yeah... If everything goes as planned I should be squatting around 225 and 250

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This thread is pure WIN!
I'll second that

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I would never recommend purposely slowing the eccentric on a lower back lift. Use a natural eccentric. I also do not believe in doing slow concentrics on lower back style lifts. Again, use a natural pace.
Is it Ok if I use a explosive motion on the concentric phase? for the eccentric phase I would just go as fast as the barbell pulls me down.

Last edited by davez; 04-08-2013 at 10:43 PM.
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