okay i just maxed out on deadlift, i manage to do one rep legit at 350lbs i held for 2 seconds as my grip started to die down. Now i dont understand why the hell can my back still dips at around 260lbs. Then again i never train deadlift i rarely ever do it, i do from time to time romanion or SLDL. But actual deadlift i did two years ago, and here i do it and PB at it. I gotta say i was happy i never expected to deadlift 2x my bodyweight, seeing as i weigh 167-172lbs usually. Do you think i might compensate from this strenous task. Man does my back feel fatigued, as i was lifting i can feel my core trying to keep it together.
posterior chain weakness?
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Participant
mike stated on a previous post that i might have posterior weakness from squats. But are'nt deadlift also based on posterior strength and other muscles as whole. I got a whopping big PB to find out how strong i was in general and got a huge personal best 275–>350lbs. But my back feels weak when i squat, i dip at 245-270lbs when im comin up on the concentric portion of the squat. What can the solution be. Just do light weights at 205lbs until i get used to the technique again, or is it something else.
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Participant
You might be firing your muscles in the wrong order when you reverse direction, try to think about lifting you head up first when you try to bring the weight back up. This might help you resolve some form issues that are hindering your squatting performance.
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KeymasterI would tone down the load a little and work on correct mechanics. Keep the chest up and back tight. Push through the heels.
ELITETRACK Founder
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Participant
i stopped squatting cause my patellar tendon is sore. It has been a few weeks and it still feels sore, it feels little pain when i do squats, but as soon as i go past 225 the pain disappears. I try ice it is not healing so quickly, i stopped squatting 2 weeks now and still pain, no runnign nothing just romanian deadlifts.
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Participant
What is your technique like? What kind of cues do you go through? A video would be best, but obviously that's easier said than done. On top of what Mike said, get your hips back.
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Participant
technique is oly style i think squat. I go abit past parallel, but my knees are hurting so im stopping and only doing cleans and RDL and SLDL, i think my quads might be abit weak so im gonna strengthen them individually by doing leg extensions. Maybe that will help my concentric phase of the squat which is my biggest problem,
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Participant
Senri: I bend over a good amount in the full squat as well for various reasons. I was told by an ART guy (Bill Tullock, was with Brian Clay last year and worked on Sanya Richards in Helsinki) it may be an issue of pelvic stability. I was curious if Mike, JJ, KT, KT, or any of the other minds on here have any tips/thoughts on developing pelvic stability.
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Keymaster
Senri-
I wouldn't recommend doing leg extensions. They'll likely only aggravate your problem. Leg extensions place huge shearing forces on the knee joint and can actually be far more injurious than squatting or other leg exercises. Also, isolation is rarely ever the best rehab option.Davan-
Pelvic stability is a term commonly used in the fitness realm with no clear definition. The pelvis can be stabilized by many means some of which could actually be disadvantageous to sport performance.ELITETRACK Founder
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Participant
your quads are not your problem, and leg extensions is a crappy exercise. your problem is in your squat technique. you are lifting your hips before you lift your head. this is causing the weight to shift forward and you are being forced the GM the weight up. this is why you think you have a posterior chain problem. solution? move your head/upperbody with chest out up before your hips move. then move your hips. you'll find the lift to be much easier.
for posterior chain training start doing more goodmornings. no exercise out there to replace it.
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Member
for posterior chain training start doing more goodmornings. no exercise out there to replace it.
That is highly debatable. They are a very good posterior chain exercise, but there are many others that can accomplish the same task. It is certainly not the end all to strengthening your propulsion system, but instead just a lead in to others.
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Participant
[quote author="kronik85" date="1148103783"]
for posterior chain training start doing more goodmornings. no exercise out there to replace it.
That is highly debatable. They are a very good posterior chain exercise, but there are many others that can accomplish the same task. It is certainly not the end all to strengthening your propulsion system, but instead just a lead in to others.
[/quote]*shrug* as you said. it's highly debatable. in the present context of detrimental squats due to losing the bar drifting forward, which other exercise comes close to mimicing the work the posterior chain does to get it back into place?
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Participant
[quote author="wsgeneral" date="1148138112"]
[quote author="kronik85" date="1148103783"]for posterior chain training start doing more goodmornings. no exercise out there to replace it.
That is highly debatable. They are a very good posterior chain exercise, but there are many others that can accomplish the same task. It is certainly not the end all to strengthening your propulsion system, but instead just a lead in to others.
[/quote]*shrug* as you said. it's highly debatable. in the present context of detrimental squats due to losing the bar drifting forward, which other exercise comes close to mimicing the work the posterior chain does to get it back into place?
[/quote]i really dont like during heavy gm with athletes just from a safety stand point, i would rather a heavy rdl instead. i have done heavy gm for sets of 3's with 300+ but i dont think the risk is worth it.
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Participant
lol
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Member
I would argue that box squats would help your acceleration even more. Think about it, do quarter squats help you overcome inertia? No.
On a side note, do partial range of motion exercises recruit as many motor units?
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Member
*shrug* as you said. it's highly debatable. in the present context of detrimental squats due to losing the bar drifting forward, which other exercise comes close to mimicing the work the posterior chain does to get it back into place?
Because training for athletics isnt a powerlifting competition, I would be inclined to say that if you are losing a weight forward you should lighten the load so you hit it with perfect form and also accompany it with any posterior chain exercise(particularly one with hip extention). If we are going by what mimics it best, Good Mornings are a good exercise, but if we pick exercises that are biomechainally similar then you could add GHR, RDL, Reverse Hyper, hell even a stability ball hip extention to leg curl. The whole goal is to get stronger, not to lift huge weights. The weights are a means to a goal and not the goal themselves.
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Participant
lowering the weight does not help teach perfect form in this case. knowing what you're doing wrong and why it happens does.
i fail to see how a ghr is biomechanically the same as a good morning. i never said rdl, reverse hypers, or a whole host of other exercises are not going to be beneficial. i would simply never take good mornings out of an exercise regime of a healthy athlete with proper form.
the core is everything, front and back. goodmornings do have carry over to the sport, just as much as a rdl and reverse hyper will. the rdl and reverse hyper does not adequately prepare the body for a squat that drifts forward. you think that dropping the squat weight, so as not to fail, is the answer, instead of teaching proper form and training to stabilize the core so you can lift heavier weights (which in turn gets you stronger).
if you really think getting onto a stability ball doing hip extensions is going to help him squat properly, good for you.
lifting "huge weights" with proper form is the same as getting stronger. lifting lighter weights because your body is not properly prepared to handle heavier weights does not.
just because you're not a powerlifter does not mean that you can neglect exercises because "powerlifters use them" and you think you can replace them with swiss ball exercises.
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Participant
i always do full squats and have gotten good but its taken a toll on me, and i need to change it up maybe something might happen and it would give me greater power output gotta atleast try. I will do this in a few months time, im not lifting weights right now and just going all bodyweight and sprints for now and this is going well, i was running 12s ht lifting weights and running, now running no weights and hitting mid near low 11s cause of this, which i find strange as i figure the weights would help me in such a fashion maybe its the supercomepensation who knows.
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