Squat and Deadlift Mobility

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  1. Quote Originally Posted by ZiR RED View Post
    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.

    Is it a knee lift if you bend at the knee, or do you have to keep a straight leg?
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html


  2. Quote Originally Posted by Torobestia View Post
    Is it a knee lift if you bend at the knee, or do you have to keep a straight leg?
    Bent knee at 90 degrees or less. Basically what you see in the exercise, except standing.

    Things to look out for are a shift in weight at the hips (they should stay level), bending of the support knee (it should stay fairly straight), or leaning backwards.
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  3. I use this exercise to train the horizontal jump and to improve sprinting power, but it can also be used to activate and strengthen the glutes and hamstrings in a dynamic nature.


  4. Quote Originally Posted by ZiR RED
    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.

    Video Link: http://youtu.be/NTytThAsVTo
    Just did these on an active recovery type thing at home and notice my right psoas is weaker. Kind of makes sense on my right side being worse than left on unilateral work, as well as being more susceptible to strains.

    Awesome stuff.

    Gonna work up to the one above this.

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  5. Quote Originally Posted by ZiR RED View Post
    I walked into the gym today and the staff member who swiped my card said "Squatting today?" To which I replied, "yes, how did you know?" He said "I saw the lifting belt" Then, after a moment of awkward deep thought he said "I feel bad for you". Politely I replied, "I feel bad you don't know the pleasure attained with deep heavy squats".

    That brings us to our activation/mobility exercise of the session. Below is a video of deep squat extension rotations. These are a great way to increase hip and adductor mobility needed for deep squatting. You also get the deep core and t-spine extensors activated that are needed to maintain a rigid posture during the squat. Getting into the position, and the squat to stands at the end are very good prior to deadlifts for increasing mobility in the hips and training the flat back posture needed during heavy deads.

    YouTube Link: http://www.youtube.com/watch?v=zs5O_s9qV7I&feature=yo utu.be
    So I have been trying to get into this position and have been having trouble balancing my weight as well as I feel right knee pain. I have checked my knee with various test and even went to visit a physical therapist who says there is nothing wrong. Are there any other reasons you could think of that may be causing for me to be unable to do this exercise. I enjoy the videos you post and feel as though they are extremely beneficial. I'm just becoming frustrated with the fact that I'm unable to perform this exercise. Any suggestions will be appreciated.
    http://anabolicminds.com/forum/supplement-reviews-logs/232784-rushing-into-my.html

    Competition bound 2014
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  6. Quote Originally Posted by Rush954 View Post
    So I have been trying to get into this position and have been having trouble balancing my weight as well as I feel right knee pain. I have checked my knee with various test and even went to visit a physical therapist who says there is nothing wrong. Are there any other reasons you could think of that may be causing for me to be unable to do this exercise. I enjoy the videos you post and feel as though they are extremely beneficial. I'm just becoming frustrated with the fact that I'm unable to perform this exercise. Any suggestions will be appreciated.
    Where in the movement do you feel the pain? How far into the ROM. What is happening with your weight, do you feel like you are going to fall forward or backward? Lack of ankle mobility is often an issue when getting into a deep squat. How does your knee track, in the direction of the toes or inward? You might also have a tight hip capsule, or lack of internal rotation ROM.

  7. Quote Originally Posted by ZiR RED View Post

    Where in the movement do you feel the pain? How far into the ROM. What is happening with your weight, do you feel like you are going to fall forward or backward? Lack of ankle mobility is often an issue when getting into a deep squat. How does your knee track, in the direction of the toes or inward? You might also have a tight hip capsule, or lack of internal rotation ROM.
    I get close to parallel to the ground and my right knee starts to hurt. My knees go towards my toes. I also feel like I'm falling backward. I will try to upload a video so you can see.
    http://anabolicminds.com/forum/supplement-reviews-logs/232784-rushing-into-my.html

    Competition bound 2014

  8. Great videos Zir red. I would probably do some ankle mobility drills as well. Or do you have those?

  9. Thanks Anoop. I do them, but I haven't recorded any yet. Good idea!

  10. awesome vids, I need to do more of these..sitting most of my day is killing my hips :/

  11. Quote Originally Posted by ZiR RED View Post
    Thanks Anoop. I do them, but I haven't recorded any yet. Good idea!
    Bump for videos

    Zir have you gotten a chance for the ankle mobility drills? I'm recovering from a sprain/fracture in my ankle that is really hindering my ability to train legs (just did my wendler deload session today for my first leg session in two weeks, which has been extremely aggrevating since my legs are a huge priority to me for this offseason). I feel like all the bracing and lack of movement for my ankle is decreasing my already limited ankle mobility (which in turn is going to effect my squatting even more so than it already had been). Id appreciate any help or insight you or anyone else could provide.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  12. I have not, but thanks for the reminder. I too am suffering from ankle issues, and it appears I have a series of micro-fractures in mine. It doesn't hurt to squat or deadlift, but anything involving powerful flexion (sprinting, cleans, jumping) hurts. Have an MRI next week and will find out more.

    FMS has a very simple, easy to do one. Get one one knee. Set a pole up (vertical) equal to the toes on the inside and outside of the foot. Move the knee forward past both poles (all the while keeping the heel in contact with the floor), then to the outside of one, then to the outside of the inner pole. Do a few sets of 8-12

  13. Subbd
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