Squat and Deadlift Mobility

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  1. Quote Originally Posted by EBF Inc View Post
    I do those with barbells with 135 for 15. Heaviest I've went was 245. I feel like once I go to heavy I can't focuse on the glutes enough.

    What am I doing wrong ? With 135 I'm on fire though
    I'd guess its something similar to what palmfist said. As you get up in higher weight you might not be fully extending the hip and instead using more back muscles to achieve the desired height. With 135 you are likely getting a hyper-extension, which will maximize glute activity.

    You can also try single leg barbell glute hip bridge or band bridge. I'll try to tape some of those on Friday or Saturday. Tomorrow is linear acceleration day, but I'll be pressed for time so I'm not sure how much recording I can do.

    Br


  2. Quote Originally Posted by ZiR RED View Post

    I'd guess its something similar to what palmfist said. As you get up in higher weight you might not be fully extending the hip and instead using more back muscles to achieve the desired height. With 135 you are likely getting a hyper-extension, which will maximize glute activity.

    You can also try single leg barbell glute hip bridge or band bridge. I'll try to tape some of those on Friday or Saturday. Tomorrow is linear acceleration day, but I'll be pressed for time so I'm not sure how much recording I can do.

    Br
    That was my guess as well (especially considering the wicked lower back pump I had after) it wasn't a good look lol.
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  3. Quote Originally Posted by machorox123 View Post
    hey jason..ive got a problem with my hip flexors..they are really sore after squating..and not good sore..more tender and painful..i do tons of foam rolling and dynamic stretching before and static stretching afteras well..can this be form related.. i like to think i have good form but then again i cant really see myself while i squat..i cna tell you i keep my back tight, knees behind toes, and drive through my heels. should i upload a video?

    Yeah, upload a video. Myself and the other experienced members can all give you feedback. I do my video's from the iPhone.

    Where in the hip flexor is it? Psoas (deep around groin area) or rectus femoris superficial around iliac spine and down toward knee.

  4. Quick question. Looking for information or literature regarding why a lifters knees will not track in line during the lift portion of a squat. I know I read something recently on this site, just can't find it now. I've recently convinced my wife to start bodybuilding and I'm trying to teach what I can. Her knees travel inward and I'm not sure if its weak hamstrings or an imbalance in the major muscle groups. Im going to have her start single leg exercises for now. I also remember reading something about a small muscle that travels across the patella? Any help would be greatly appreciated.

    Thanks
    Independent Review

  5. Quote Originally Posted by PalmFist
    Quick question. Looking for information or literature regarding why a lifters knees will not track in line during the lift portion of a squat. I know I read something recently on this site, just can't find it now. I've recently convinced my wife to start bodybuilding and I'm trying to teach what I can. Her knees travel inward and I'm not sure if its weak hamstrings or an imbalance in the major muscle groups. Im going to have her start single leg exercises for now. I also remember reading something about a small muscle that travels across the patella? Any help would be greatly appreciated.

    Thanks
    Knees coming in are causes by weak adductors. You are correct that she prolly has weak hamstrings and also glutes as well. Start her with the bar and ensure every single rep is done correctly. Have her turn her toes out about 30 degrees as well. This will also help the knees track correctly.

    "knees out" is a simple verbal cue to use.

    Sent from my iPhone using Am.com
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  6. Quote Originally Posted by PalmFist View Post
    Quick question. Looking for information or literature regarding why a lifters knees will not track in line during the lift portion of a squat. I know I read something recently on this site, just can't find it now. I've recently convinced my wife to start bodybuilding and I'm trying to teach what I can. Her knees travel inward and I'm not sure if its weak hamstrings or an imbalance in the major muscle groups. Im going to have her start single leg exercises for now. I also remember reading something about a small muscle that travels across the patella? Any help would be greatly appreciated.

    Thanks
    That is a whole host of problems that is especially common in women.

    It usually starts at the hips and works down to the feet.

    If the pelvis is rotated anterior (due to tight hip flexors...does she work a desk job, wear high heels often, or do a lot of leg raise type exercises) then that will internally rotate the femur (thigh bone). As a result, the adductors shorten and the abductors are lengthened and become weaker. If we move further down the skeleton, you might also see the feet flatten (pronate, lose the arch, etc.) during the squat.

    To fix it, as mentioned above are coaching cues.

    Stretch: adductors and hip flexors
    Strengthen: abductors and gluteus maximus

    Br

  7. Time to whip out the box for her. What kind of shoes does she wear while training? This has a huge effect on the balance of the body and what you should wear for athletics/running is often different from lower body training.
    M.Ed. Ex Phys


  8. Shoes aren't the issue. I have her in zero drop trainers. Also been putting her thru different height box squats and different foot placements to help her improve form and find her sweet spot. I'm going to work with ZirREds suggestions. Thank you gentlemen
    Independent Review

  9. Quote Originally Posted by PalmFist View Post
    Shoes aren't the issue. I have her in zero drop trainers. Also been putting her thru different height box squats and different foot placements to help her improve form and find her sweet spot. I'm going to work with ZirREds suggestions. Thank you gentlemen
    Not necessarily true regarding shoes. Zero drop simply means that there isn't any level change from heel to mid-foot. That only addresses part of the equation when it comes to footwear and doesn't always fix the other problems, which are cushion and ability to place weight on the outside of the foot. Part of the problem with all of these minimalist shoes is that the amount of material in them is so thin that it's difficult to push your weight to the outside of the foot (aka knees out) as these shoes are not designed for this. When you're unable to really do this, it takes away from the amount of stress that can be placed on the outside of the thighs and hips.
    M.Ed. Ex Phys


  10. Quote Originally Posted by Rodja View Post

    Not necessarily true regarding shoes. Zero drop simply means that there isn't any level change from heel to mid-foot. That only addresses part of the equation when it comes to footwear and doesn't always fix the other problems, which are cushion and ability to place weight on the outside of the foot. Part of the problem with all of these minimalist shoes is that the amount of material in them is so thin that it's difficult to push your weight to the outside of the foot (aka knees out) as these shoes are not designed for this. When you're unable to really do this, it takes away from the amount of stress that can be placed on the outside of the thighs and hips.
    Ah. Very interesting indeed. Good point. I will research this issue as well
    Independent Review

  11. Quote Originally Posted by PalmFist View Post

    Ah. Very interesting indeed. Good point. I will research this issue as well
    Get her some pink Chuck Taylor's
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  12. This isn't a bad shoe for training in. Nike Free Trainers (not 3.0, 5.0, run, etc.)

    I have the live strong male version.

    http://www.finishline.com/store/cata...FegWMgodAhcACg

    They have a solid heel and toe, and enough heel elevation to do well in low bar back squatting.

    My wife has a similar pair, and we see a difference in her squatting in those vs. minimalist NB runners.

  13. i know this is a bad angle..legs again on monday ill get another up..i know my tibia isnt vertical thats for more quad activation. because thats what i am focusing on now..i already gotta donk. but my knees do stay behind my toes..and agin my hipflexors were killing me.. i am currently taking anatomy so im not completey familiar but id say the psoas major. the flexors towards the groin

    https://www.youtube.com/watch?v=hxWO5SSAs4U

  14. Quote Originally Posted by machorox123 View Post
    i know this is a bad angle..legs again on monday ill get another up..i know my tibia isnt vertical thats for more quad activation. because thats what i am focusing on now..i already gotta donk. but my knees do stay behind my toes..and agin my hipflexors were killing me.. i am currently taking anatomy so im not completey familiar but id say the psoas major. the flexors towards the groin

    https://www.youtube.com/watch?v=hxWO5SSAs4U
    Heels elevate, load shifts forward, you aren't getting deep enough is what I notice.

    Increase your calf mobility, get a better pair of training shoes. Increase your anterior tib strength.

    Tight hip flexors will cause you to come forward, especially in conjunction with weak deep core muscles. So its time to work the bridges.

    Also, if you have the ankle mobility, there is nothing wrong with your knees coming over your toes. Its only when you cannot maintain contact on the ground or the load is no longer over the center of gravity that it is an issue. Look to olympic lifters.

    Br

  15. Just an anecdotal report on the shoes vis a vi squatting, I bought a pair of adidas powerlift trainers because they were on sale, and It made squatting much more comfortable.

    Before when I would squat in anything other than my converse pro stars, it was a little uncomfortable, but the powerlift trainers really do make a difference. They don't bump up your numbers by 15 pounds like some reviews claim, but they make squatting properly much easier.

    link:
    http://www.adidas.com/us/product/men...er-shoes/SN823

  16. Quote Originally Posted by ZiR RED

    Heels elevate, load shifts forward, you aren't getting deep enough is what I notice.

    Increase your calf mobility, get a better pair of training shoes. Increase your anterior tib strength.

    Tight hip flexors will cause you to come forward, especially in conjunction with weak deep core muscles. So its time to work the bridges.

    Also, if you have the ankle mobility, there is nothing wrong with your knees coming over your toes. Its only when you cannot maintain contact on the ground or the load is no longer over the center of gravity that it is an issue. Look to olympic lifters.

    Br
    Thanks jason. Ill make some tweaks and get a new vid up on monday.. I think thats is my Full ROM. If i try to go any lower my but dips under shifting the weight forward and rounding of the limbar cud that be because of the tight hipflexors or some other kind of muscle imbalance. Bridges like supine bridges glute barbell bridge and pull throughs?

  17. I gotta try this, good post.

  18. Quote Originally Posted by machorox123 View Post
    Thanks jason. Ill make some tweaks and get a new vid up on monday.. I think thats is my Full ROM. If i try to go any lower my but dips under shifting the weight forward and rounding of the limbar cud that be because of the tight hipflexors or some other kind of muscle imbalance. Bridges like supine bridges glute barbell bridge and pull throughs?
    Those too.

    Bridges like planks.

    Your butt dipping under is due to the erector spinae being over powered by tight hamstrings (in many cases) and adductor magnus.

    Tight hip flexors don't help.

  19. ^ Genius.

  20. Thoracic mobility, and especially the ability to extend the thoracic vertebrae is important for maintaining good back posture during the dead lift and squat. Use this as an activation and mobility drill.


  21. Quote Originally Posted by ZiR RED View Post
    Thoracic mobility, and especially the ability to extend the thoracic vertebrae is important for maintaining good back posture during the dead lift and squat. Use this as an activation and mobility drill.

    Video Link: http://youtu.be/_hmt67yfb3A
    Will these help overhead squats?

    My arms come forward and hard for me to keep bar over ead

  22. Quote Originally Posted by EBF Inc View Post
    Will these help overhead squats?

    My arms come forward and hard for me to keep bar over ead
    Yes, will help your torso stay more upright and your chest higher.

    Check out this thread for some good ideas to increase mobility and stability in the shoulder girdle, which should really help you keep the centered over your body.

    http://anabolicminds.com/forum/exerc...tivations.html

  23. A little more advanced hip mobility. Once you master the cossak squat and strider, you can start adding a few exercises together to increase motor programming and make the mobility work more challenging and enjoyable.


  24. Psoas activation. I may rant about how sit ups and leg raises and all the other silly ab exercises only target the psoas; HOWEVER, many people have dysfunctional psoas ROM and strength such that they cannot do a standing single leg knee lift above 90 degrees, which in turn compromises performance. Correct it.


  25. Gluteal activation.

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