p*********l
发帖数: 26270 | 1 你做的不是straight leg deadlift吧？
膝盖弯曲是对的，参考这个小姑娘的setup |
|
D******a
发帖数: 394 | 2 Checked lots of videos on Youtube, didn't get an answer. I don't lock knee
when squatting, but mostly I do lock knees when doing deadlift. Not sure if
the knees get hurt later on. How do you guys do this? Thanks |
|
s***r
发帖数: 358 | 3 Knees need to be locked for deadlift, but not squat.
if |
|
s***r
发帖数: 358 | 4 No, I am talking about the regular deadlift. Knees should always lock out at
the top of the movement. When a knee locks out, it makes the leg a straight
line (or almost straight). Don't confuse this with knee hyperextension in
which the knee joint bends backwards.
Look at Matt Kroc locking out a dealift: his legs are straight and knees are
locked. |
|
h***z
发帖数: 693 | 5 not as good as straight bar deadlift |
|
a********g
发帖数: 790 | 6 mm说的是啊，可惜每次75%max以上背就开始弯了。
可能也是我的胳膊太短了。
看那些deadlift牛人每次bar只需要拉到膝盖上面一点就行了，伤心哪。我需要拉到大
腿根才算完。 |
|
s***r
发帖数: 358 | 7 For her, I would actually suggest moving her starting hip position higher.
The less distance between the hips and the bar, the better leverage one
would get for deadlift. However it's much more complicated than that. Some
people with poor hip mobility or a combination of short arms and long legs
can't sit back without rounding back. So normally a rule of thumb is to get
your hips as high as possible as long as:
1) your shoulder is directly above the bar
2) your chest is up and out
3) your mid to... 阅读全帖 |
|
F******a
发帖数: 562 | 8 谢谢苏苏，squat第一个确实有些没准备好，deadlift因为临时起意做的，lower back
自己也觉得没控制好……颈椎的姿态我再注意一下 :) |
|
u******a
发帖数: 7843 | 9 硬拉的setup不对, hip太高了, 躯干都快和地面平行了. first pull阶段躯干和地面的
角度是不变的. first pull结束(杠铃到膝盖)之后做RDL. 你从杠铃移动的一开始躯干
的角度就在变了...
最好是不控制下放, 如果要控制下放, 动作应该和拉正好相反. 先是逆向RDL到膝盖,
然后是逆向first pull.
可以先练RDL和first pull的分解动作, 然后再练deadlift.
http://www.youtube.com/watch?v=f9bA4a2WjqE |
|
w*******e
发帖数: 74 | 10 Your squats were high by quite a bit. Try to at least hit parallel. Push
knees out if you have trouble hitting depth. Re deadlift, your back was
round even before you started to pull. Set your back hard and try to
maintain back extension as you start pulling. From the bar speed, this
weight is way easy for you, your back shouldn't round at all at this weight. |
|
s***r
发帖数: 358 | 11 Squat:
1) Fix the depth issue. Go parallel. If you have issues going to parallel
due to poor ankle mobility, fix that first.
2) Fix the flaring elbow issue. Pull your elbows towards your lats and keep
them there during the whole time. Pull your elbows forward the minute you
explode out of the hole. This will keep your chest up.
3) Since you squat with high bar position, all you need to do is: a)
initiate the squat with your hips sitting back a tiny bit. This will keep
the weight on your heels; b... 阅读全帖 |
|
a********g
发帖数: 790 | 12 Thanks! My sumo deadlift might finally be dialed in.
We will have to see. |
|
a********g
发帖数: 790 | 13 More sumo deadlift video if you are not tired of it yet.
I didn't know I was leaning towards my left side until I saw the video.
Currently, I'm doing timed singles to simulate competition condition. No
stored energy from previous reps.
Training for Maryland Equinox Open, slowly ramping up the weight before
tapering off. |
|
a********g
发帖数: 790 | 14 More sumo deadlift video if you are not tired of it yet.
I didn't know I was leaning towards my left side until I saw the video.
Currently, I'm doing timed singles to simulate competition condition. No
stored energy from previous reps.
Training for Maryland Equinox Open, slowly ramping up the weight before
tapering off. |
|
y*****t
发帖数: 10 | 15 how come you deadlift so much more than squat? |
|
s***r
发帖数: 358 | 16 It is not uncommon for a lot of people, myself included, to have a much
bigger deadlift than squat. For me, I think one of the contributing factors
to the difference is my quad strength lagging behind. |
|
s***r
发帖数: 358 | 17 Thanks! Yeah, for deadlift I normally train beltless for any weight that's
below 365lb. |
|
d****r
发帖数: 2912 | 18 Thumb up
deadlift
a
weight |
|
u******a
发帖数: 7843 | 19 啥时候试试硬拉汽车...
deadlift
a
weight |
|
s***r
发帖数: 358 | 20 I don't think I can budge any car with my pathetic low 400 deadlift :) |
|
s***r
发帖数: 358 | 21 I was doing some rounded-back deadlift and couldn't help but want to troll
someone here ;) |
|
u******a
发帖数: 7843 | 22 医生和物理治疗师都会说会. 我个人觉得不管动作标不标准应该都是算高风险动作.
我好多年都没练过 Deadlift 了. 最近开始练 Rack Pull, 觉得 bar 放高一点相对风
险较小. |
|
l******l
发帖数: 2679 | 23 腰背挺直？腰背本来就应该保持直的。你的意思是屁股挺直。
大重量deadlift时小臂和指力确实是瓶颈，但这两部分要在短期内提高是
很难的。不应该由于瓶颈而影响大肌肉群的发展，所以用腕带（wrist stripe）
还是很有帮助的。 |
|
i***l
发帖数: 4182 | 24 难道不是应该都这样么？
deadlift> squat> bench press
squat |
|
c*******e
发帖数: 514 | 25 我刚好反过来。 平时training deep squat 400 . deadlift 300 |
|
|
u******a
发帖数: 7843 | 27 你只做了一次，我看不是很清楚，随便说说。arch很好，下放的过程也不错，deadlift
下放不需要太多的控制。
杠铃有没有紧贴shin？看不清楚。
初始位置，肩膀应该超出杠铃。你肩膀好像刚好在杠铃正上方。
从启动到杠铃到达膝盖的过程，这部分启动应该从glutes开始，所以要hip down，你的
hip在初始状态是down的，但是启动的瞬间翘起来了，证明不是glutes发力，不要做成
像半蹲那样quads发力。这个过程中你弯腰的角度不应该有太大的变化。
杠铃超过膝盖以后主要是glutes和ham发力，辅以下背发力把背伸直。我觉得你下背参
与过多。 |
|
|
j*******n
发帖数: 10868 | 29 靠，有糊人的功夫不如推荐一个deadlift的video |
|
b*****l
发帖数: 2903 | 30 Exercise Sets Reps 09-Nov 11-Nov
Squat 5 5 160 165
Bench Press 5 5 95
Overhead Press 5 5 60
Barbell Row 5 5 75
Deadlift 1 5 175
squat好像还不够低，大腿不够平，最后那一点如果蹲下去，可能就起不来了。近期准备再大幅deload，动作一定要到位。我练squat屁股不痛可能就是因为蹲的不够低。另外这几项不能同时到平台，否则就回互相影响。
------------------------------------------------------------
Exercise Sets Reps... 阅读全帖 |
|
B**M
发帖数: 1521 | 31 最新两次bench press试着把腰弓起来，离开bench,然后肩胛骨尽量靠近，感觉效果不错，每次练完都觉得肌肉酸涨，
Exercise Sets Reps 07-Nov (Mon)第八周
Squat 5 5 165
Bench Press 5 5 120
Overhead Press 5 5
Barbell Row 5 5 95
Deadlift 1 5
-------------------------------------------------------------
今天overhead press没敢再上80。deload到75。健身这几个月来觉得进步最小的就是shoulder肌肉。一个问题是因为t-spine mobility不行，做overhead press总是挺着肚子，看网上说这也很容易导致脖子受伤，看来这个t-spine ... 阅读全帖 |
|
z********0
发帖数: 9013 | 32 抄一段
Each exercise works several muscles at the same time.
Forearms. Pull-ups, chin-ups, deadlifts and inverted rows will work your f
orearms hard.
Biceps. Pull-ups, chin-ups and inverted rows work your biceps. You also ge
t a biceps
workout from squeezing the bar hard on squats/deadlifts.
Triceps. Push exercises like Bench Press, Overhead Press & Push-ups work y
our triceps.
Abs. Lower back keeps your torso erect from the back, abs from the front.
Abs work hard
during squats, deadlifts, overhead... 阅读全帖 |
|
c******t
发帖数: 1733 | 33 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That... 阅读全帖 |
|
c******t
发帖数: 1733 | 34 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That... 阅读全帖 |
|
c******t
发帖数: 1733 | 35 What the difference for LZ? As long as it is deadlift, not dead lift, it works well for beginners.
Conventional deadlift, RDL, Duck feet deadlift, clean style deadlift, snatch
grip deadlift, sumo deadlift, they are just different variations of the
deadlift. The most important thing is the principle behind the techniques,
which is well demonstrated in the first video.
|
|
J***T
发帖数: 56 | 36 练习5x5有18周了，前12周的进步如下：
Squat: 45->195
Bench: 45->140
Deadlift: 65->210
Press: 45->85
Row: 65->135
所有重量都能5x5，Deadlift 5x1。
所有5项中明显的Bench和Press不太能几步了。Squat的时候膝盖不舒服，为了更好练习
动作，把所有的项目都deload到了地8周的水平重新开始，进步如下：
Squat: 130->200
Bench: 120->150
Deadlift: 140->210
Press: 70->90
Row: 110->150
所有重量都能5x5，Deadlift 5x1。
基本上跟第12周没有太大区别，但是值得庆贺的是Press过了90大关，Bench过了150大
关，这两项都是新的Personal Record. Squat也过了200的关。另外感觉deadlift还能
增加重量。按照
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm
给出的standard，基本每一项（de... 阅读全帖 |
|
s***r
发帖数: 358 | 37 Here is my current training schedule and my training session normally lasts
between 1.5 to 2 hours:
NOTE:
- Each set is described as sets x reps (ie., 4x5 means 4 sets of 5 reps)
- AMARP: as mang reps as possible
Monday - Overhead Press
0) Warm-up
1) Overhead Press: 4x5-8
2) Overhead Press: reduce weight by 10% and do 2 sets of AMARP
3) Pull-ups: 3xAMARP
4) Chin-ups: 3xAMARP
5) Barbell incline bench press: 4x5-10
6) DB Lateral raises: 4x10-15
7) Heavy Front squat static holds: 3x as long as poss... 阅读全帖 |
|
s***r
发帖数: 358 | 38 Your deadlift volume is on the low side. Here is what I would do:
Week #1:
245x5x5
4" Deficit deadlift: 225x3-4x5
Week #2:
255x5x5
4" Deficit deadlift: 235x3-4x5
Week #3:
265x5x5
4" Deficit deadlift: 245x3-4x5
Week #4:
275x4-5x5
4" Deficit deadlift: 255x3x5
Week #5 (test):
285x3-5x5
Make sure you have enough rest (3-5 minutes) between sets.
Good luck! |
|
h***i
发帖数: 752 | 39 从去年秋天开始减肥的，起始体重大概215lb，后来年末的时候减到175lb，之后回国一
个月，胡吃海喝外加零下三十度没法跑步，反弹到185lb，回来后一个多月又回到了
175lb，不过之后一直平台，想减到160-165lb吧，参加活动给自己点动力。
总得分 ＝ _46.62__（请在活动结束时自己填入总分）
（１）运动得分 ＝ _40__ ：
第1周得分＝ _10__
3/1 treadmill 3 miles at 10:00 pace; squat 5*5*115lb; barbell row 5*5*65lb
3/2 skate for 2h. Count?
3/3 treadmill 11 miles at 10:00 pace; ab crunch 6 sets
3/4 rest
3/5 treadmill 5 miles at 10:00 pace; squat 5*5*120lb
3/6 rest
3/7 treadmill 5 miles at 10:00 pace; bench press 5*5*70lb; deadlift 1*5*
135lb 1*5*165l... 阅读全帖 |
|
c******t
发帖数: 1733 | 40 我的意思是，如果squat有困难，deadlift也足够了。反之亦然。但一般来说，
deadlift并没有squat那么多technique details,容易上手些。power to the people中
，只用side press和deadlift, 就是这样的考虑。第一，不用花太多功夫去学squat和
mp；第二，side press，deadlift比mp和squat能handle更大的重量。
power to the people这本书在美国的power lifter界中是里程碑式的 |
|
l********y
发帖数: 1327 | 41 女的135是相对男的225来说,不是相对自己bench 135.
女squat 135,bench 90,deadlift 155
女squat 185,bench 135,deadlift 205这样比例,按比例成长但是不必死板,一般
deadlift涨的很快,bench最慢,所以只要deadlift > squat > bench就可以了. |
|
z********0
发帖数: 9013 | 42 VOLUME 1: JERKS
Introduction
How to Use This DVD Series
How NOT to Use This DVD Series
Phases of Jerk Lift, an overview
[Phase 1]: Introduction to 'Rack' Position
[Phase 1]: Key Points of Rack Position
[Phase 1]: Limiting Factors and Variations of Rack position
[Phase 1]: Practicing Rack Position: Active Rack 'Meditation'
[Phase 1]: Practicing Rack Position: Rack 'Meditation'
[Phase 2]: Overview: primary movers, trajectory
[Phase 2]: Proper Hand Positi... 阅读全帖 |
|
z********0
发帖数: 9013 | 43 VOLUME 1: JERKS
Introduction
How to Use This DVD Series
How NOT to Use This DVD Series
Phases of Jerk Lift, an overview
[Phase 1]: Introduction to 'Rack' Position
[Phase 1]: Key Points of Rack Position
[Phase 1]: Limiting Factors and Variations of Rack position
[Phase 1]: Practicing Rack Position: Active Rack 'Meditation'
[Phase 1]: Practicing Rack Position: Rack 'Meditation'
[Phase 2]: Overview: primary movers, trajectory
[Phase 2]: Proper Hand Positi... 阅读全帖 |
|
g****c
发帖数: 346 | 44 下面是我回另外一个帖子的5x5, 因为问题类似, 我就直接贴过了了:
简单来讲, 5x5就是两套动作A和B, 轮流做. 每个动作做5组, 每组做5次. 从空杆开始,
下一次做同样动作的时候比上一次多加5lb重量. deadlift例外, 一次加10lb, 而且一
次只用做一组5个.
A: squat, bench press, barbell row
B: squat, overhead press, deadlift
比如星期一你做了A, 星期三做B, 星期五做A, 下星期一做B...如果你用iphone, 有个
stronglift的app可以方便记录你的锻炼时间表和每次的重量.
如果你要跟这个program, 记得一定要用free weight, 不要用smith machine.
至于重量, squat, bench press, overhead press可以从45lb的olympic barbell空杆
开始.
barbell row可以从65lb开始. barbell row开始的时候两边最好要用两到三个plate垫
高, 让杆子离地大概9'. 这样能最好地保证你的fo... 阅读全帖 |
|
s***r
发帖数: 358 | 45 As suggested by Wendler in his book, I actually started with a low base for
all my lifts in hopes of running as many cycles as I could before they get
stalled. Here is training max that I started with:
Squat: 200 (real max at the time: 205x5)
Deadlift: 265 (real max at the time: 275x2)
Bench: 170 (real max at the time: 160x5)
Military Press: 110 (real max at the time: 100x5)
Here is how it went the first week of the first 531 cycle (at BW 150lb):
Squat: 155x10
Deadlift: 205x5
Bench: 130x12
Milit... 阅读全帖 |
|
s***r
发帖数: 358 | 46 Here is how my training looks like:
I train 4 days a week, with 3 days for the main lifts, and a 4th day
dedicated to Abs and some misc assistances. So each of my 531 cycle runs 5
weeks. I train Mon, Wed, Fri and Sat with Sat being the 4th day dedicated
to Abs.
Military Press day
==================
Warm-up:
Agile 8
Band pull-aparts
Shoulder dislocation
Military Press per 531
Back off sets (2x10)
Boring But Big (5x10 at 60% of training max)
Assistance:
Pull-ups: 100 reps (normally 10x10)
Chest su... 阅读全帖 |
|
p*********l
发帖数: 26270 | 47 2013-11-19: 深蹲中的hip rotation问题
昨天去练深蹲，被发现了一个新的问题：上大重量以后，也许是因为我左腿比右腿力量
弱，站起来的时候存在hip rotation问题，也就是core不自主的会扭一下，让右腿承担
更大的力量。小白哥说我们必须解决这个问题，不然以后会对spine造成伤害，disc会
出问题。
问题是：怎么解决这个问题呢？
昨天他让我做一种deadlift：在地上摞两个对折的mats，上面放一个哑铃，然后我侧面
站着，哑铃在身体左侧，蹲下，拿着哑铃站起来，再蹲下，把哑铃放下。反复做，然后
换边。整个过程中要保持面对前方，hips和肩膀都要square，上身不能有倾斜和旋转。
哑玲轻的时候容易些，重的哑铃，的确要非常努力的对抗身体的自然rotation。
当然了，还需要加强我的左腿力量，所以昨天练了不少split squat。
不知道大家有没有类似的问题？有没有别的解决办法呢？
找到了，这种deadlift叫suitcase deadlift，就是视频里面这个，他用的是杠铃，所
以不需要垫子，我用的哑铃太小了，放在地上太低了，所以需要垫起来
刚刚翻训练笔... 阅读全帖 |
|
s***r
发帖数: 358 | 48 Hope everyone's training is going well! Mine certainly hasn't been for the
past couple of months. I have been having left shoulder pain since last July
. It got better in October. But I strained it again in January after a few
weeks of benching. On top of that, I strained my hip flexor in October
during a pause squat and couldn't squat for months. The pain from not being
able to train is less bearable than the one from the injuries themselves. I
did what I could to get everything better and star... 阅读全帖 |
|
d*i
发帖数: 9453 | 49 ☆─────────────────────────────────────☆
pianerchuan (片儿川) 于 (Mon Aug 20 22:12:33 2007) 提到:
RT。还有直腿DEADLIFT 和曲腿DEADLIFT分别是练什么的？多谢
☆─────────────────────────────────────☆
pianerchuan (片儿川) 于 (Tue Aug 21 00:37:39 2007) 提到:
ding
☆─────────────────────────────────────☆
nvjishi (nvjishi) 于 (Tue Aug 21 02:32:00 2007) 提到:
天书啊。。。。替你顶。
☆─────────────────────────────────────☆
fitgirl (老汉今天我36了) 于 (Tue Aug 21 03:43:15 2007) 提到:
我瞎说一下，可能是错的。XIXI
10字下拉： lat pull down
直腿deadlift : 主要练腰，基 |
|
