M***l
发帖数: 93 | | b****i
发帖数: 11322 | | h*******g
发帖数: 2201 | 3 My two cents:
Either this weight is a bit too heavy for you, or your form needs improve:
when you rise up, about half way, your torso was leaning forward, not much,
but noticeable. This is not good, you should try to maintain upper body
straight and fixed without leaning forward/backward. If you leaning forward,
it means probably your core is not strong enough to hold your torso tight,
and you should either try to correct this, or drop a bit of weight to see if
that makes it go away.
This can be dangerous if you attempt heavy weight, you can easily hurt your
back/knees. | IV
发帖数: 209 | | m******i
发帖数: 9479 | 5 挺好的。bar的位置有点诡异，如果你要做low bar，就再往下放。如果要做high bar，
上体就不要前倾这么多
【在 M***l 的大作中提到】
: 请大家重重的拍！
: http://www.youtube.com/watch?v=6xhVcRBf_L0
| g**4
发帖数: 863 | 6 同意3楼，问题比较多：
耸肩，没挺胸
全身不稳，晃晃悠悠的，需要engage core
身子先起，PG后起
OP再加油加油！ | M***l
发帖数: 93 | 7 现在看到了吗？
【在 b****i 的大作中提到】
: 手机不让看。。。
| M***l
发帖数: 93 | 8 scary, I will try to see how to improve this issue. When I rise, I am trying
to feel the "hip drive", and drive the hip first, that shifted my upper
body forward. So the lesson learned is to tighten the torso. I will try to
feel it, thanks!
btw, in one of Ripettoe's video, he said torso leaning forward is not quite
an issue (for novice who is new to hip drive), that's misleading!
,
forward,
,
if
your
【在 h*******g 的大作中提到】
: My two cents:
: Either this weight is a bit too heavy for you, or your form needs improve:
: when you rise up, about half way, your torso was leaning forward, not much,
: but noticeable. This is not good, you should try to maintain upper body
: straight and fixed without leaning forward/backward. If you leaning forward,
: it means probably your core is not strong enough to hold your torso tight,
: and you should either try to correct this, or drop a bit of weight to see if
: that makes it go away.
: This can be dangerous if you attempt heavy weight, you can easily hurt your
: back/knees.
| M***l
发帖数: 93 | 9 谢谢，我注意。蹲的时候我都憋了口气，防止胸腔collapse。没想到还要再紧点。交流
很重要阿。
以前bodybuilding打折时买的（加运费不到300），现在估计要400左右了。我这个是最
便宜的架子，不差钱可以买贵点的powertec和TDS。
newyorkbarbells.com有一些。如果local能淘到那就更便宜了。
【在 IV 的大作中提到】
: 身体是不是可以再紧一点。架子不错，哪里买的？
| M***l
发帖数: 93 | 10 哪好了？呵呵
我是high bar，上体前倾我改改，找找感觉。low bar我也用过，好像对hamstring的刺
激比较小(?)，而且胳膊也不舒服，后来就没继续做。
【在 m******i 的大作中提到】
: 挺好的。bar的位置有点诡异，如果你要做low bar，就再往下放。如果要做high bar，
: 上体就不要前倾这么多
| | | m******i
发帖数: 9479 | 11 high bar就不要搞什么hip drive了……
【在 M***l 的大作中提到】
: 哪好了？呵呵
: 我是high bar，上体前倾我改改，找找感觉。low bar我也用过，好像对hamstring的刺
: 激比较小(?)，而且胳膊也不舒服，后来就没继续做。
| M***l
发帖数: 93 | 12 谢谢回复。
你是说应该身子先起，pg后起吗？
core的问题我好好注意。
耸肩和挺胸能具体点吗？我脖子后面的肉需要耸肩才能承受的住杠铃的压力，挺胸我也
没什么感觉，我倒是挺脖子了，呵呵
【在 g**4 的大作中提到】
: 同意3楼，问题比较多：
: 耸肩，没挺胸
: 全身不稳，晃晃悠悠的，需要engage core
: 身子先起，PG后起
: OP再加油加油！
| s***r
发帖数: 358 | 13 There are a lot of glaring issues, but I'll just point out a few big
ones:
1) There was no setup. You simply went under the bar and unracked it. You
even shuffled the bar around your back right after you unracked it. You won'
t be able to do this when the weight gets heavy. Spend more time on the
setup which is key to make a lift. When you are done with a proper
setup and ready to unrack the bar, your upper back should be super tight,
your lower back should be arched, belly should be full of air, glutes and
quads should be squeezed.
2) Your started the ascent with hips rising first in every rep. To initiate
a ascent, the first body part to move is your head/neck. You would start the
ascent by pushing your head/neck into the bar, followed by the hips. Hips
rising first is a very common issue for people who squat with a weight that'
s too heavy for them to be able to handle. Though I don't think this is the
case for you as you did multiple reps with ease. So it's more of a cue issue
and should be an easy fix. Just remember to initiate the ascent with your
head/neck.
3) What's with constantly turning your head to the right during the lift? My
guess is you were trying to see yourself in a mirror or camera? I wouldn't
do it. A better way is taping your lift and watching it afterwards.
4) Your knees shot forward in the hole. Take a look at the rep at 1:06. Your
knee shot forward at 1:09. This little movement of your knee basically
shifted the weight to your quads and left out your glutes and hamstrings.
You may have weak hamstrings compared to your quads (like most people do). I
'd add Romanian Deadlift to strengthen your hamstrings (and glutes).
5) From the side view, I noticed that you seemed to have a habit of hyper
extending your knees at the lockout. During the lift, you actually locked
out with a correct knee position, but you'd immediately hyper extend your
knees afterwards. Take a look at 1:06 and 1:07. When you are at the top of
the squat, keep your knees locked, but not hyper extended. The difference is
that your leg is straight when your knee is locked, but it'll be more of a
curve when you hyper extend your knee. This should be a easy fix for you.
Here is a video I'd recommend to anyone who wishes to learn the squat. Just
make sure you watch from the beginning to the end:
Good luck!
【在 M***l 的大作中提到】
: 请大家重重的拍！
: http://www.youtube.com/watch?v=6xhVcRBf_L0
| s***r
发帖数: 358 | 14
Squeeze your shoulder blades together and DOWN to create a shelf for the bar
. Though I think the issue here may be that you have underdeveloped traps.
The best way to develop huge traps is heavy farmer's walk. If you don't have
the farmer's walk handles, you could add in high rep heavy dumbbell or
barbell shrugs at least twice a week. Do 5 sets of 15-20 reps. You'll see
your traps grow into burritos within a few months.
【在 M***l 的大作中提到】
: 谢谢回复。
: 你是说应该身子先起，pg后起吗？
: core的问题我好好注意。
: 耸肩和挺胸能具体点吗？我脖子后面的肉需要耸肩才能承受的住杠铃的压力，挺胸我也
: 没什么感觉，我倒是挺脖子了，呵呵
| g**4
发帖数: 863 | 15 这位说的真好！赞下！
won'
initiate
【在 s***r 的大作中提到】
: There are a lot of glaring issues, but I'll just point out a few big
: ones:
: 1) There was no setup. You simply went under the bar and unracked it. You
: even shuffled the bar around your back right after you unracked it. You won'
: t be able to do this when the weight gets heavy. Spend more time on the
: setup which is key to make a lift. When you are done with a proper
: setup and ready to unrack the bar, your upper back should be super tight,
: your lower back should be arched, belly should be full of air, glutes and
: quads should be squeezed.
: 2) Your started the ascent with hips rising first in every rep. To initiate
| b***k
发帖数: 2829 | 16 好文！
won'
initiate
【在 s***r 的大作中提到】
: There are a lot of glaring issues, but I'll just point out a few big
: ones:
: 1) There was no setup. You simply went under the bar and unracked it. You
: even shuffled the bar around your back right after you unracked it. You won'
: t be able to do this when the weight gets heavy. Spend more time on the
: setup which is key to make a lift. When you are done with a proper
: setup and ready to unrack the bar, your upper back should be super tight,
: your lower back should be arched, belly should be full of air, glutes and
: quads should be squeezed.
: 2) Your started the ascent with hips rising first in every rep. To initiate
| M***l
发帖数: 93 | 17 many thanks! I didn't have time to squat last week, but I will squat this
week, and feel the shoulder blades position. I googled Farmer's walk, and
doesn't seem to be difficult to perform. I will try to do it as well, and
see how things work out.
thanks again for the help!
bar
have
【在 s***r 的大作中提到】
:
: Squeeze your shoulder blades together and DOWN to create a shelf for the bar
: . Though I think the issue here may be that you have underdeveloped traps.
: The best way to develop huge traps is heavy farmer's walk. If you don't have
: the farmer's walk handles, you could add in high rep heavy dumbbell or
: barbell shrugs at least twice a week. Do 5 sets of 15-20 reps. You'll see
: your traps grow into burritos within a few months.
| s***r
发帖数: 358 | 18 Just FYI, if you do farmer's walk with dumbbells, the feeling is very
different. With dumbbells, they tend to roll out of your hands. With the
handles, they tend to pull you down. I personally like the handles much
better.
I bought my Farmer's walk handles from this guy for $105 shipped:
http://on.fb.me/16gS2GH
They are the cheapest I could find and work very well.
Good luck.
【在 M***l 的大作中提到】
: many thanks! I didn't have time to squat last week, but I will squat this
: week, and feel the shoulder blades position. I googled Farmer's walk, and
: doesn't seem to be difficult to perform. I will try to do it as well, and
: see how things work out.
: thanks again for the help!
:
: bar
: have
|
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