Lifter problems
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@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.
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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.
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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:
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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.
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@yannis we do overhead squats a lot for that reason but I'm still looking hillarious while I do it
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@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. -
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No problem man. Anytime.
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Our trainer in the crossfit box always says overhead squats, mountain sprints and wallwalks are crazy underrated exercises which show how capable and fit you are and doing these helps a lot to build strength, core stability and mobility
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good stuff @yannis I had spent a good amount of time with this trying to correct a lower back wink in my squat a few years ago... used a broom stick instead of a barbell to enforce good form (not sure if this is advisable or not)
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@flannel slut. Don't get too worried about butt wink unless is severe. A little butt wink its definitely not the end of the world. The fitness community gets rapped up into too many things that are not as important as they make them seem. A small amount of butt wink is very acceptable in all serious weithlifting circles. If the butt wink happens at the very bottom of the squat, just stop right above and slowly keep enforcing good positions. Also keep in mind that alot of people look good air squatting or squatting without a load, but once load is introduced the squat doesn't look the same anymore. I suggest that you use a moderate load as long as the butt wink is not severe and go from there. But wink although not desirable is way down on the list to be fixed than other more serious issues as a good morning squat for example and i see those very often.
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Update on sandbag training, I've been playing with them for 4-5 months or so and the workout you get is like nothing else. Because the weight shifts around while you're trying to manipulate them they consistently require max-effort, and the sheer size of them makes them hard to handle.
I have found that the volume taken up by the builder's sand decreases as the sand dries out in the bags, so I've refilled them each a few times since I got them. Every time I do so is like a new challenge, as the bag becomes larger and heavier, and harder to handle.
I predominantly train the main lift - picking the bag off the floor, getting it to your lap, then standing up with it and trying to wrestle it onto one shoulder or the other - with accessory work to support that.
So far I can do a workout with my 80kg bag - Mama Bear - for 15 of these each side, with a lift every minute on the minute, alternating sides between lifts.
The 100kg bag I am still yet to get onto my shoulder. Papa Bear is a mean bastard.
