• Home
    • Recent
    • Calendar
    • Register
    • Login
    Iron Heart Forum
    Iron Heart Forum

    New Iron Heart Website - Live Now - Feedback and Bug Report Here Please!

    Lifter problems

    Sport
    53
    361
    84.5k
    Loading More Posts
    • Oldest to Newest
    • Newest to Oldest
    • Most Votes
    Reply
    • Reply as topic
    Log in to reply
    This topic has been deleted. Only users with topic management privileges can see it.
    • popvultureP
      popvulture
      見習いボス
      Joined:

      I suffer from pretty bad low back problems, and because of this, for a while I avoided core stuff and exercises like deadlifts out of fear that I’d trigger another episode. Plus, gotta admit I just hate the feeling of working my abs. That said, not too long ago I started to push aside that fear and have been trying to build more strength in that area. Doing deadlifts and barbell squats have most certainly helped, and I started working up the strength to do things like hanging leg raises for my abs and obliques, as they’re a shitload friendlier to my back than something like crunches (ugh).

      It does seem counterintuitive, but it’s so true. Pushing past that initial, scary weakness has meant more protection for my back in the end. Now if I can just get rid of this layer of flab that sits on top of my abs…

      WTB
      IHSH-IHG-BLK XXL
      Sugar Cane Coke Stripe SS L charcoal

      last edited by flannel slutF 1 Reply Last reply Reply Quote 2
      • flannel slutF
        flannel slut
        Raw and Unwashed
        @popvulture
        Joined:

        @popvulture way to get after it bud. Core exercises is great to stay on top of it, specially for those hitting past 40 -not so much in attempt for that flatter stomach (%99.9 of that is eating habits) but for exactly what you are touching on above... a strong core makes for a great foundation and contributes to so many movements.
        IMOP what's better than an ab work out? Yoga... and hands down my least favorite work. Holding terrible poses for extended periods while you try to put your mind somewhere else is discouraging, specially in the beginning BUT no other post workout comes close to making the body feel as good as a yoga session -very much the equivalency of a cold plunge for me, huge mental grind while you're in it but god damn do you feel good when you're out

        last edited by popvultureP EdHE 2 Replies Last reply Reply Quote 1
        • popvultureP
          popvulture
          見習いボス
          @flannel slut
          Joined:

          @flannel-slut oh absolutely re: diet. It’s funny because I can get fairly strict and see some results as far as trimming up and getting some definition, but I’ve also accepted that if I really wanna see some good stuff, I have to totally long-haul it due to being in my 40s. Pass a certain age and that shit just wants to set up camp in your midsection, haha. I know it’s the last to go, too — so even bigger case for dedication to a tight diet.

          I love yoga and need to reincorporate it back into my schedule. The best shape I’ve ever been in was when I was doing it like 3 or 4 days a week and running on the others.

          WTB
          IHSH-IHG-BLK XXL
          Sugar Cane Coke Stripe SS L charcoal

          last edited by popvulture 1 Reply Last reply Reply Quote 1
          • JDelageJ
            JDelage
            啓蒙家
            Joined:

            To lower the risk of low back injuries, I find that hip mobility drills are very useful. I've found the Kinstretch stuff particularly good, but even spending time during the day in a squat position helps.

            last edited by flannel slutF 1 Reply Last reply Reply Quote 2
            • flannel slutF
              flannel slut
              Raw and Unwashed
              @JDelage
              Joined:

              @JDelage for sure! humans are sitting waaaaay more than ever; hip mobility exercises should be pushed onto most everybody

              last edited by 1 Reply Last reply Reply Quote 0
              • popvultureP
                popvulture
                見習いボス
                Joined:

                Do y’all ever check out the Knees Over Toes Guy on YT? He’s got some great hip/general leg stuff. His degree of mobility is pretty wild to watch.

                WTB
                IHSH-IHG-BLK XXL
                Sugar Cane Coke Stripe SS L charcoal

                last edited by flannel slutF 1 Reply Last reply Reply Quote 1
                • EdHE
                  EdH
                  Iron Heart Deity
                  @flannel slut
                  Joined:

                  @flannel-slut @popvulture Been doing a lot of core in the last few months, but rarely doing anything that directly targets it. So things like swinging a heavy macebell around my head; if you don't brace your core it's going to pull you backwards, and the next day you'll feel the DOMS from 8-o'clock to 4-o'clock around your middle. Heavy unilateral kettlebell presses force you to cinch down on the obliques to stay stable. And this morning I put my Baby Bear sandbag on one shoulder and took it for a walk around the block before repeating on the other side, and boy am I feeling it right now.

                  I used to laugh at the functional fitness guy doing kneeling unilateral barbell overhead presses in the gym when all I used to do was powerlifting movements, but now I appreciate that he was onto something.

                  And yeah, yoga. I used to do it 3 times a week during the first lockdowns, but it fell out of my routine a couple of years ago. Last weekend I realised I could no longer touch my toes without bending my knees, so I really need to re-incorporate it back into the routine.

                  Take the dive...

                  last edited by 1 Reply Last reply Reply Quote 2
                  • popvultureP
                    popvulture
                    見習いボス
                    Joined:

                    Oh god — touching my toes with straight legs? Forget about it haha. My flexibility is soooo bad, all the more reason I should get back into some yoga.

                    WTB
                    IHSH-IHG-BLK XXL
                    Sugar Cane Coke Stripe SS L charcoal

                    last edited by popvulture 1 Reply Last reply Reply Quote 0
                    • flannel slutF
                      flannel slut
                      Raw and Unwashed
                      @popvulture
                      Joined:

                      @popvulture never incorporated any of his movements but wish he was around during my hoop days. His vertical is shocking

                      last edited by popvultureP 1 Reply Last reply Reply Quote 0
                      • popvultureP
                        popvulture
                        見習いボス
                        @flannel slut
                        Joined:

                        @flannel-slut dude, right?!?! I’m a tall guy and yet I can’t even begin to fathom being able to dunk. There’s also this thing he does where he stands on the edge of a pool and bends his knees down almost to the water then straightens back up. It’s like you said, shocking.

                        WTB
                        IHSH-IHG-BLK XXL
                        Sugar Cane Coke Stripe SS L charcoal

                        last edited by popvulture 1 Reply Last reply Reply Quote 0
                        • EdHE
                          EdH
                          Iron Heart Deity
                          Joined:

                          @popvulture @flannel-slut I don't need to watch Knees Over Toes Guy. My baby is still under 2, and watching the way she can turn her little legs into a pretzel, or do a perfect pancake stretch, etc, is inspiring enough to try and increase my own flexibility. Don't know what you lost 'til its gone and all that!

                          Take the dive...

                          last edited by popvultureP 1 Reply Last reply Reply Quote 2
                          • popvultureP
                            popvulture
                            見習いボス
                            @EdH
                            Joined:

                            @EdH ha, yep — little kids are so natural. I remember reading a bit in a book on running where the author described the best runner he’d ever seen. Natural form, effortless efficiency, all that. It was a 4 year old. 😂

                            WTB
                            IHSH-IHG-BLK XXL
                            Sugar Cane Coke Stripe SS L charcoal

                            last edited by 1 Reply Last reply Reply Quote 1
                            • Y
                              yannis
                              Haraki san Expert
                              Joined:

                              We are all born with the same agility and flexibility. As we get older we live seating most of the time and we dont put our bodys in positions to maintain the flexibility we once had. Most people from mid 20's and up cannot squat properly. We loose hip and ankle mobility. Its fixable but takes time and consistency but is well worth it.

                              last edited by 1 Reply Last reply Reply Quote 0
                              • JDelageJ
                                JDelage
                                啓蒙家
                                Joined:

                                For mobility, I really like the Kinstretch derived stuff. They emphasize strength at end range and I think that might be more useful than yoga. Check those guys out:

                                • https://www.instagram.com/markowtrainingsystems/
                                • https://www.instagram.com/beardthebestyoucanbe/
                                last edited by 1 Reply Last reply Reply Quote 1
                                • Y
                                  yannis
                                  Haraki san Expert
                                  Joined:

                                  An easy test of mobility is the overhead squat. Load is not important. If you can overhead squat an empty bar with full depth, ample thoracic extension and heels on the ground you are generally in good shape. It will expose limitations at the upper back, hips and ankle.

                                  last edited by FlavourFadeF goosehdG 2 Replies Last reply Reply Quote 4
                                  • FlavourFadeF
                                    FlavourFade
                                    Raw and Unwashed
                                    @yannis
                                    Joined:

                                    @yannis we do overhead squats a lot for that reason but I'm still looking hillarious while I do it

                                    Insta: free_the_fades

                                    wtb:
                                    The Pale Rider XXL

                                    last edited by 1 Reply Last reply Reply Quote 1
                                    • goosehdG
                                      goosehd
                                      Mod Squad
                                      @yannis
                                      Joined:

                                      @yannis I just tried this and failed miserably…time to work on just about everything to increase my flexibility. Thanks……I think 🙂

                                      "I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)

                                      last edited by 1 Reply Last reply Reply Quote 0
                                      • Y
                                        yannis
                                        Haraki san Expert
                                        Joined:

                                        @goosehd . Did the bar started coming farward as you were decending into the squat?.
                                        Make sure you use wide grip, snatch grip. With narrow grip are challenging even for people with good mobility. If you can squat decent without the bar above you, and by decent means torso up right as much as possible , hip crease below knee crease and heels in full contact with the floor, but the bar drifts farward when you overheard squat its a thoracic extension limitation. Upper back mobility is very important on overhead squat.

                                        last edited by goosehdG 1 Reply Last reply Reply Quote 1
                                        • goosehdG
                                          goosehd
                                          Mod Squad
                                          @yannis
                                          Joined:

                                          @yannis I did narrow grip…going to try this again as I normally don’t have a problem doing squats. That narrow grip and everything was wonky 🙂

                                          "I don't give a shit what anyone else is doing, we will do what is best for us and our customers" - Giles P. :)

                                          last edited by 1 Reply Last reply Reply Quote 0
                                          • Y
                                            yannis
                                            Haraki san Expert
                                            Joined:

                                            The correct grip is whatever width you need to use to get the bar into your hip crease with you standing. So grab the bar and adjust the width of the grip till the bar is at your hip crease.

                                            last edited by goosehdG 1 Reply Last reply Reply Quote 1
                                            • First post
                                              Last post
                                            Copyright Iron Heart 2022.