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Old 05-29-2007, 01:04 PM
EricT EricT is offline
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Join Date: Jul 2005
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Hmmm. I'm trying to put all this together. One quick point is that you may just have added too much too fast.

But here's the points I have thought of so far:

1. Your problem on deads does sound like ham/glute weakness if I'm getting what you said right. The idea being that you butt comes up and your legs start to straighten before the weight ever leaves the floor and then the lower back levers the weight up. If that is so then you are right your hams and glutes are relatively weak. GHR's would be a good choice to add.

2. Falling forward on squats is usually, from what little I know, one of four things. A. Low back weakness. B. Abdominal weakness. C. Both. D. Inflexibility issues in hams, lower back, hip flexors or any combination of those.

3. The forward lean usually becomes a problem more around the mid range of the lift instead of at the bottom and you say you have trouble at the bottom but then are able to correct this about half way up. Is this right? If so, it seems to me that wouldn't happen with a lower back that was too weak. Abs either really.

All of this may be just overanalysing and it all comes down to being too heavy for the current state of your posterior chain in which case you may benefit from resetting the weight even lower than before and moving up in smaller increments giving whatever is weak a chance to catch up.

You should definitely be stretching you hams, lower back, and ilipsoas after your squats and any lower body work (including deads).

Having said all that, I'm on to another questions (trying to get a picture in my head). When you start to come out of the hole and the forward lean begins is the weight going up at all, or is it going down or not moving much (by weight you can also read shoulders)?

If the weight is not moving much or going down and you can't get out of the hole without leaning forward then you have the same scenario as on deads (like you were thinking). The hams and glutes can't overcome the weight. Therefore the shoulders come forward and down, but butt goes up, and the lower back takes over to get the weight up. If this is the picture....then your analysis was right and I'd recommend GHR's and reverse hyper extensions. Romanians would be good too but I think the GHR's have the best fit for this program. And yes in that case I think there would be some benefit to lowering the weight and building back up slowly. You are not going to be able to strengthen a weakness overnight and continuing to go at a weight that is too heavy is only going to exacerbate the problems plus build in bad movement patterns to your tecqnique...which would entail lower weight in the long run and perhaps all kinds of frustration.

Look at your stance and make sure it is wide enough for you. A too narrow stance can make it difficult for the hips to engage. Try to set a tight arch at the beginning and maintain that all the way throught, keeping your chest high and shoudlers back. Drive off you heels as much as you can. Also, think about pushing upwards against the bar first rather than pushing downwards with the feet. This gets the body to do what it needs to do better. Remember, you're not trying to move the floor, your trying to move the bar so relate to the bar rather than the floor and it should help.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Last edited by EricT; 05-29-2007 at 01:45 PM.
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