Squat and Dealift
Posted: 23 February 2010 05:46 PM   [ Ignore ]
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I hate to post this after all of those amazing videos, but I do want to improve so here are two of my lifts from todays CFT.  I did notice some rounding of the back in the heavier deadlift and I need to go deeper in my squats.  I would love some more pointers…

http://www.vimeo.com/9686786

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Posted: 23 February 2010 08:02 PM   [ Ignore ]   [ # 1 ]
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Deadlift:

Couple things:

Your back isn’t set well at startup. 

Setup setup setup.  Approach the bar.  Set your feet so that the bar is over midfoot.  Then, bend down grab the bar with a hook grip, then bend with your knees until your shins hit the bar. Then get your hips lower, chest up back set.  I doubt flexibility is an issue so get your backside lower chest up more.  Your legs might burn a bit at first, mine did.  I think the kids cue is Angry Gorilla.  Someone correct me if I’m wrong, but once you go silverback you don’t go back . . .

See Master Duncan here:

http://media.crossfit.com/kids/DuncansDL.wmv

hips are rising before the bar moves.  That means you’re probably taking the slack up with your hips, rather than pulling a touch against the bar and moving hips and bar at the same time.  That means your nice strong back position is gone.  If you set your back and lock it in there, then PUSH the ground away, rather than LIFT the bar you’ll get a better result. 

Remember: Push with legs, hips come forward, to reverse butt goes back, knees bend, weights hit floor.

And finally, quit looking up/forward at the start of the lift. wink Nothing to see there anyway . . .

This is a really good discussion:

http://www.crossfitbrandx.com/index.php/forums/viewthread/8647/

Squat:

Okay, use your hips.  Do you feel your hamstrings tightening up when you squat?  The first rep looks like you’re just kind of dropping down.  Get the hips back more, i.e., lead with them and then bend your knees.  When you come out of the hole (the bottom) hips up first.

Depth: yeah, go a little deeper.  I try and go well past parallel on my easier lifts, that way I don’t have to worry about it so much on the heavy ones, that when I naturally “skimp” I’ll still be in the ball park.  So when I warm up, I will go ATG on the easiest lifts, then well below on the warmups I"m good at.  It’s helped a lot, I think. 
TP

P.S.  Best orange workout scarf in a Brand X video ever.

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Posted: 23 February 2010 09:00 PM   [ Ignore ]   [ # 2 ]
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Take out the slack before lifting. This is what causes your back to curve. Hips and bar raise at the same time.

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Posted: 25 February 2010 12:26 PM   [ Ignore ]   [ # 3 ]
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TexasPatrick - 23 February 2010 08:02 PM

Deadlift:

Couple things:

Your back isn’t set well at startup. 

Setup setup setup.  Approach the bar.  Set your feet so that the bar is over midfoot.  Then, bend down grab the bar with a hook grip, then bend with your knees until your shins hit the bar. Then get your hips lower, chest up back set.  I doubt flexibility is an issue so get your backside lower chest up more.  Your legs might burn a bit at first, mine did.  I think the kids cue is Angry Gorilla.  Someone correct me if I’m wrong, but once you go silverback you don’t go back . . .

See Master Duncan here:

http://media.crossfit.com/kids/DuncansDL.wmv

hips are rising before the bar moves.  That means you’re probably taking the slack up with your hips, rather than pulling a touch against the bar and moving hips and bar at the same time.  That means your nice strong back position is gone.  If you set your back and lock it in there, then PUSH the ground away, rather than LIFT the bar you’ll get a better result. 

Remember: Push with legs, hips come forward, to reverse butt goes back, knees bend, weights hit floor.

And finally, quit looking up/forward at the start of the lift. wink Nothing to see there anyway . . .

This is a really good discussion:

http://www.crossfitbrandx.com/index.php/forums/viewthread/8647/

Squat:

Okay, use your hips.  Do you feel your hamstrings tightening up when you squat?  The first rep looks like you’re just kind of dropping down.  Get the hips back more, i.e., lead with them and then bend your knees.  When you come out of the hole (the bottom) hips up first.

Depth: yeah, go a little deeper.  I try and go well past parallel on my easier lifts, that way I don’t have to worry about it so much on the heavy ones, that when I naturally “skimp” I’ll still be in the ball park.  So when I warm up, I will go ATG on the easiest lifts, then well below on the warmups I"m good at.  It’s helped a lot, I think. 
TP

P.S.  Best orange workout scarf in a Brand X video ever.

Yes, I did see that I am setting up at my shins and not over my foot, and I do have a bit of a “chicken neck” in the deadlift.  In my squat, hip strength has always been an issue.  I am reading SS right now, and trying harder to push my knees out.  As far as my scarf- it’s pretty cold out there!  Thanks for the help!

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Posted: 25 February 2010 12:26 PM   [ Ignore ]   [ # 4 ]
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BIG D - 23 February 2010 09:00 PM

Take out the slack before lifting. This is what causes your back to curve. Hips and bar raise at the same time.

MrUR says the same thing, I won’t tell him but I wll use your advice.  Thanks!

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F 28 years/5’8”/22 weeks, Due May 8th

CrossFit Binghamton

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Posted: 25 February 2010 12:31 PM   [ Ignore ]   [ # 5 ]
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MsUnderRated - 25 February 2010 12:26 PM
BIG D - 23 February 2010 09:00 PM

Take out the slack before lifting. This is what causes your back to curve. Hips and bar raise at the same time.

MrUR says the same thing, I won’t tell him but I wll use your advice.  Thanks!

Ahhh, husbands love when you “check their work” with friends and relatives. wink  HAHAHAHAHAHAHAA

“So I asked everyone I knew if you were right . . . they said you were so we’ll go with it this time.” 

BWAHAHAHAHAHA

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-45/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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Posted: 25 February 2010 02:17 PM   [ Ignore ]   [ # 6 ]
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TexasPatrick - 25 February 2010 12:31 PM
MsUnderRated - 25 February 2010 12:26 PM
BIG D - 23 February 2010 09:00 PM

Take out the slack before lifting. This is what causes your back to curve. Hips and bar raise at the same time.

MrUR says the same thing, I won’t tell him but I wll use your advice.  Thanks!

Ahhh, husbands love when you “check their work” with friends and relatives. wink  HAHAHAHAHAHAHAA

“So I asked everyone I knew if you were right . . . they said you were so we’ll go with it this time.” 

BWAHAHAHAHAHA

Trust us enough to bind their life with us permanently, but take anything a dude on a random internet forum writes as gospel despite what we say… typical.

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Posted: 25 February 2010 05:33 PM   [ Ignore ]   [ # 7 ]
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BathMatt - 25 February 2010 02:17 PM

Trust us enough to bind their life with us permanently, but take anything a dude on a random internet forum write as gospel despite what we say… typical.

LOL! Very, very funny!  grin

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Posted: 25 February 2010 09:06 PM   [ Ignore ]   [ # 8 ]
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FirmDancer - 25 February 2010 05:33 PM
BathMatt - 25 February 2010 02:17 PM

Trust us enough to bind their life with us permanently, but take anything a dude on a random internet forum write as gospel despite what we say… typical.

LOL! Very, very funny!  grin

It’s only funny because it’s true.

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