Feedback on Full Body Routine
01-24-2013 01:45 PM
If your lower back is killing you I would start doing front squats. They are better on the back and work core. I would do front squats and regular deadlifts or romenian deadlifts in same workout. (Low volume)
Originally Posted by lboston
Also Iam just speculating but maybe your squat form needs help? maybe your legs are too narrow to the point where you dont squat between your legs but on top of them resulting in extra tension on the back....(I had this problem) try spreading your legs more...
01-24-2013 01:50 PM
Maybe I should try something like that. I want my butt to look better.
01-24-2013 02:06 PM
It looks just fine in your profile picture :-) aanyways if you want to improve in that department I would recommend goblet squat/barbell squats and romanian deadlifts with plates under toes like this. Oh and as a warning do those exercises in the streaching area or somewhere on the side of the gym unless you dont mind people looking at your ass.
Originally Posted by Dom Tavis
01-25-2013 07:52 AM
Thanks for the continued replies everyone.
Did light deadlifts yesterday with 3x225 for with 8-10 reps a set. Made sure to have someone form check me with each set and paused at the top for two seconds each rep. Felt good. I did use a belt. No back pain today. Hopefully this will be the case.
My back seems to start rounding as soon as I get low and grasp the bar. I make sure my shoulders are back and everything. Not sure why it's doing that...unless it has to do with the flexibility that I lack.
01-25-2013 08:47 AM
lboston If you are doing a conventional deadlift then your should protract your shoulders when you grasp the bar. This will effectively increase "length of your arms" so to speak and allow you to set up a little easier.
Can you get a picture taken of your setup (or better yet, a video of the lift) for analysis.
Also, I'd keep the reps under 5-6 on conventional dead lifts. You are better off doing 6 x 5 with about 75-80% 1 RM than 3 x 10 @ 75-80% 1 RM.
01-25-2013 08:54 AM
What do you mean by protract?
Originally Posted by ZiR RED
01-25-2013 09:01 AM
Push your shoulder blades forward versus pulling them back. Do this at the start of the lift and then as you lock out retract them.
Originally Posted by lboston
01-25-2013 06:40 PM
I heard that its good to do deadlifts in very low reps and with higher reps your forms suffers and you risk getting injured. (Most injuries supposedly happen on the way down) I deadlift in ~5 range.
This is a very good video on deadlift form
As for deadlift form I would recommend watching the above video and than doing deadlifts next to the mirror to see if your form looks good.
If your back is rounding on the way back down maybe you dont bend at the knees enough or do it to late?
01-25-2013 09:12 PM
It's better to do 10 x 3 @ 75-80% 1rm with 30 -45 seconds rest after each than 3 x 10 @ 75-80% 1rm with 3 min rest in between.
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