/OWG/ - A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>Thunder Thighs Edition
>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
>The information that you are looking for is probably in the above links.
That includes routines, shoes, information on the lifts, etc. Check out the pastebins for literature or the reddit faq for general information.
Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
is this a good program for a novice lifter ( i've been doing oly for a while but i dont have a really solid tech) ?
Snatch : 8 Sets of Doubles
Clean and Jerk :8 Sets of Singles
Front Squat: 5 Sets of 5
Press : 5 Sets of 3
+some abs work
3 times a week, it's dan john beginner program.
it just feels awkward not doing back squats
My left leg goes backwards by too much when going down after cleans. I assume it's because of an imbalance created by jerks. My torso is also crooked in the same direction, my hip is turned a bit more to the left on a neutral stance.
What would be good exercises/stretches to rectify this?
I've pretty much started doing this since my last workout, not gonna be doing it forever obviously, but.
3x a week non-consecutive
Snatch: A bunch of doubles/singles
Clean and Jerk: A bunch of singles
Back Squat: 5x5
and then if I have time or whatever
Push Press: 5x3 or whatever
Just looking to learn technique on the lifts and build some leg and overhead strength.
Good plan? In a bit I may switch out push press with press on the day in the middle of the week and do it for 5x5 and then replace back squats with front squats.
thats basically the same thing without prescribed sets.
and you probably still end up doing 8/10 sets anyway because you get tired.
i did it today anyway, managed to ho 8x2 snatch with my 80% and 8x1 on cnj with my 90%
lets see how it goes.
When doing OHP, should I use my jerk grip or the slightly narrower grip I'm currently using?
I'm doing them for general shoulder health and because i enjoy the lift.
I do push presses with my jerk grip.
I've read conflicting advice on this and I'd appreciate any input, thanks.
Yasha says use jerk grip for better carryover. Justin says use narrow grip for maximal pressing efficiency. Since 'more efficient' is not necessarily better for training, and because the press isn't a competition lift anymore, I am inclined to agree with Yasha.
Nice thread OP. I just started weightlifting this year.
Here where I live, this sport is very rare to see and I have to learn by myself.
Just read the entire Starting Strength book and for now I'm doing his program. Am I doing right?
Today start my second week, today (in a few hours) I will introduce the Power Clean, hope I can do it right.
Also, in the SS method, the author say to exercise 3 times a week, with 1 day between for rest.
3 times a week will be better than training everyday, with a slower progression? I'm skinny and want to get big faster.
When can I change to everyday training?
Has anyone here dealt with a clavicle that is thicker or sticks out more on one side? I can't hold the rack without the bar resting on the middle of my left clavicle.
It's not a flexibility issue. My elbows are really damn high.
I've tried shrugging my shoulders up, but the weight just pushes them down to the neutral position, and the area around my scapula gets fatigued.
The pain is making the rack position impossible, and I don't feel I can add any more weight because of it.
I had this issue for a while but it was when I first started, it was caused by shit posture/internal rotation.
With your arms at your side supinate your palms and retract your scapula while looking in the mirror, if it becomes less prominent then that's the problem and it's not hard to fix.
Shoulders shouldn't be shrugged in the rack position though.
Report back if that's the issue or not.
It is somewhat less prominent, but still noticeably more prominent than my right clavicle.
My whole left clavicle sticks out more but it only rests against the same spot Lu has his bruise. I developed some bruising in the same spot a few days ago front squatting. Since then I've been trying to find a way to get a good rack position without hitting my clavicle.
>Shoulders shouldn't be shrugged in the rack position though.
I was listening to Greg Everrett and Glenn Pendlay. Shrugged shoulders always felt awkward and it hasn't helped at all anyway.
could i get a formcheck on these 38kg snatches and on this 45kg snatch PR?
what did I do wrong in the last 38kg snatch and in the 45kg snatch that makes me have to walk forward to get the lift?
(i did 6x3reps with 38kg and after that the 45kg, I was pretty tired, maybe that's why i failed a bit)
thanks for any criticism/advice
This is kind of a worthless question, but this is also kind of a worthless website:
Mattie Rogers does not look like most successful female athletes. She has traditionally feminine feature, esp. in her facial structure. I am used to seeing manly women perform well.
Is she actually a pretty good lifter, or is she nowhere near the top of female talent (US or abroad, keeping in mind age-group, etc)?
she's really good and is improving at a good rate.
she's totaling around 235 kg and the world record is 261 in her category.
not saying she's going to take it by any means, but when you total 90% of the world record you're pretty damn good on an international level
She is among the top five female weightlifters in the US. May very will be THE best within the next six months or so. She's mediocre internationally, but all US lifters are and have been since the late 70s.
Mattie's progressed very well, very quickly, and she's only 20. She started weightlifting in late 2012. Set several national records last year in two weight classes.
Her best total is 226. WR is 286.
firstly you're starting with your shoulders pretty far behind the bar, consequently your hips have to shoot up to be in the right position at the knee, personally I would start more over the bar to have a cleaner pull to the knee and a consistent back, however if you feel strong in the current manner and it stays consistent at any weight its not too big an issue.
secondly, you're extending a bit early, consequently the bar doesn't come into the hips properly and ends up floating out in front once you pass the knees. a complex something like snatch deadlift to hip position + snatch pull + snatch would be good to work on this.
finally your bottom position seems a bit wobbly and awkward. seems you would benefit a lot if you could open your hips out, you could get you knees out, squat deeper and be more stable in the bottom, so work on groin stretches and such
I wouldn't alter your rack position unless it's unbearably painful. It's probably going to be a posture issue that'll most likely improve with time (assuming you're relatively new to using the front rack position).
Regarding the shrugging of shoulders I've never heard that before.
The best cue regarding front squats I've recently heard is to push not only up, but also out with the elbows when recovering from a cleans/fs. Makes it slightly easier to maintain correct tension in the upper/mid back.
Hope some of that is relevant
It is painful, and I've already bruised it slightly. I'd rather not see the bruising get worse by continuing to use the same rack. It's not posture that's the problem, and the bar ends up resting on my clavicle when I'm completely upright after recovery, or when starting to front squat. My understanding is that contact with the clavicle is okay, but holding the bar with the clavicle is not, especially if it's painful.
I've been looking at more Lu material to see how he deals with his clavicle problem. Maybe I'm supposed to get the bar a bit further back, but I'm not sure how much pressure is okay to put on the throat.
Everett mentions shrugging your shoulders up in his book. I don't remember where Pendlay said it, maybe he didn't and I thought of the wrong guy.
Also I have another problem.
There's an aching pain in my lower left leg. I think it's the soleus but I'm not 100% sure. I get it after squatting (regardless if it's bodyweight or 150kg), but it's never lasting and it goes away after an hour or so. I can also feel it slightly after walking only 5-10 minutes. Resting a few extra days hasn't helped. Has anyone else dealt with this?
DOING SNATCHES MY FUCKING SHOULDERS GRRR
ONLY MY 2ND EORKOUT DOING SNATCHES
I HAVE THIS FUCKING PAIN IT HURTS SO FUCKING MUCH
THE JERKS ARE MAKINGNUT EGEN WORSE
LAST TIME IT WENT AWAY AFTER I STOPPED HILDING WEIGHT OH
WHAT THE FUCK DO I DO
What does it mean when I hit my throat when receiving the clean?
Does it mean I am maintaining a vertical bar path or that I am not finishing my second pull, or not getting my third pull done.
I am reading Everrett's book, but does anyone have some good videos on how to do the lifts. CalStrength isn't as comprehensive as I thought but is it enough? How about Torokhity's videos?
Hello owg, I come looking for a form check on babby's first front squat attempt.
Felt good, worked up to lmao1pl8 for 3x5. What say you?
depht is below paralel
if you are oly id try to go max depth
i think you should have your knees more forward and more upright, but i dont think your mobility permits. work on that.
you dont look very mobile. so i have doubts youll be able to go atg keeping your spine in good alignment and keeping weight on the heel and being moderately upright
Not oly but hope to get into it sometime in the future, currently doing mobility for ankles, hams, hips, and wrists everyday.
Kaiji, berry good
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almost hit 110 in running shoes.
I haven't bench in a few workouts and I always take fish oil. I don't foam roll yet.
Maybe it's just overload from stretching my shoulders so much.
vid (dot) me (slash) m3pe
I FUCKING SUCK AT JERKS
IM ALWAYS PRESSING THEM OUT UNLESS ITS BABY WEIGHT
WHAT THE FUCK DO I DO
HOW DO I GET GOOD
is my dip and drive shitty and am i not lunging deep enough
Hey guys. I have this problem with way too much forward lean on cleans and front squats. ATM I'm a total beginner and practicing tech with just the bar but idk how to fix this. I often feel like I need to 'chase the bar' if that makes sense.
You are probably over-anticipating the third pull, rushing to meet the bar low only to find it higher and close than you expected.
Finish the second pull, then actively 'guide' the bar to your rack. Easier said than done, but practice makes better than nothing.
>on blocks nearly a fucking meter off the ground
Get fucked, why even do it if you are seriously cheating that much? That's worse then 3/4 squatting.
HYE LOOK BOYS IM STRONG TO :) XD XD
Well the thing is, you need mobility to have good technique, and you need good technique to be really good. You will never be good at all without strength/power. So I'd say strength/power, then technique, then mobility.
Any good mobility and stretching drills people have tried?
I'm having problems catching my snatches low. I'm getting a nice full extension but I just can't pull under and get into bottom position quick enough.
Been doing lots of snatch balance bit I think my hip mobility is also lacking.
have you tried doing snatches off blocks? i found that doing snatches off blocks really helped me getting under. also pic related for stretching
It's called weak point training, do you even lift bro?
I noticed that Alan thrusts the barbell with hips forward which seems to create a powerful momentum, but I can't seem to do that yet, it goes straight up from like knee level. Should I lean back more?
His form kind of sucks but his video has good tips.
Don't think about humping the bar, just think about extending and making yourself as tall as possible, get right up on your toes and shrug hard. Don't bend your arms.
Do not lean back, you don't want your weight on your heels in the extension.
Yeah, I winded up balancing on my heels in the end of one rep with the bar on my shoulders. Do not want to repeat this. I'll keep perfecting my form, hopefully it won't get me on Snap City Express.
As long as you pull straight you shouldn't fall backwards and should always be able to dump the weight forward. The clean is a really safe lift.
Just think about being tall in the pull and extension, then pull up on the bar as you start to drop under. Feet should either not move much (moreso for the power clean than clean) or finish slightly behind starting position.
Exactly that, only an inch or so.
Watch slowmo lifts. Most lifters will land slightly behind their starting position. It's a good thing to focus on so you make sure you lift your feet.
OK the whole Mattie spam was pretty funny at first, but now I think there's some gut who probably has an altar of printed pics of her who posts her videos daily.if you're reading this, well played this one of the spiciest memes I've seen on both Reddit and 4chan.keep the good work, ignore the rational, normal people calling you a loser
Your Head takes to long to move ahead of the bar, which means more time without the musculature of your back supporting the bar
Before you jerk, move your head back, and then shoot it through
Hello owg, I did SS a couple of years ago but substituted cleans for weighted chins. Now I want to get into clean and jerk, but I'm having a few problems.
The main issue is the bar sometimes crashing into my dick. It's making it pretty hard to practice and I can't see how I can improve my overall form when I'm worrying about my nuts constantly. I'm hoping it's a basic form error that's causing it.
Second issue is tiring myself under the bar, I'm keeping the weight light while I sort technique, but I can get it up to my shoulder with ease, will dropping down become natural when the weight goes up or is it something you have to force at the beginning?
Lastly I don't think I have the wrist flexibility to make racking the weight on my shoulders comfortably. I'm guessing working on getting squats will gradually improve my flexibility but I'm worried I'm holding the bar at the wrong width or something. On The other hand I'm trying to hold the bar at a width with minimises genital infringement.
>I will never have a weightlifting gf this qt
why even live
I have a trivial question for owg
What style looks best to you? The typocal, smooth, hardly moving feet style of Chinese like lu, or the more stampy style of some in Europe and people like ehab? Or maybe the middle ground of a klokov?
What u think looks coolest, disregarding efficiency and body types etc
Bar should make contact upper thigh, if you hit your dick you might be bending your arms early, take video to have a look
Pulling yourself under is something you have to work on consciously, as you triple extend shrug and pull yourself under as you move your feet. Look at yasha blog in op for article on muscle snatches, pretend he talks about cleans. Do his muscle cleans and tall hang cleans to learn how to pull under
You can work on wrist flexibility, but it's likely lat, delt, and tricep flexibility that is a limiting factor not wrists, google closed chain wrist mobility to find exercises for wrist mobility
Take a video to see issues, film from 45 degree angle
the best looking snatch imho is wu jingbiao's.
i really likes how he is so stable in such a deep hole.
chinese tech is really appealing to the eye, looks like they do it effortless
Was actually watching his latest snatch vid that made me.post the question. Really smooth yet powerful I like it.
I like audiable feet too, but I tend to slide rather than stamp myself cos I catch close to my pull... It'd be retarded to try emulate a stamp if it isn't natural wouldn't it?
Hey guys I have some questions about squatting and knee pain.
A few months ago I got some lifting shoes and switched from low bar to high bar. Initially it went fine but I haven't been able to progress due to accute knee pain whenever I squat and also when I just squat my own body. I read that the chinese use a very specific/strict squatting style when they lift and it involves a virtually vertical back angle. I know HB is more straight up than LB, but exactly how similar to a front squat (which I have no problem with) does a high bar back squat need to be?
I guess, I'm quite nooby (6months or so) and only recently really tried to focus on proper technique and I've noticed with lighter weights I've got alot more aggressive and snappy but as I get to 80%+ while I'm still getting under quicker it is a little more timid with the feet. I guess time will tell which becomes prevailant, just not trying to actively stamp or not just trying to b quick and what comes out comes out I guess
Everyone is different m8, weightlifters have good mobility and you need good mobility to squat with a more upright back. On YouTube there's a video called "squat like a weightlifter" or something like that, it's done by some German guy and is an hour long or so. You got to find what works for you, but if you've got knee pain when squatting just your body you should probably take a few weeks off
I think it is even for some top lifters you can see some breakdown in technique sometimes.
Mine starts to get inconsistent at around 80%. Some are great and some are rough. I think time will create consistency the more I get an idea of how good reps feel
You wont want to switch to everyday workouts until you feel like you have given your muscles a fair start in the world of lifting.
The reason we rest in between days is to let our muscles rebuild themselves a little stronger.
If you want to workout everyday, switch to a program that targets main muscle groups each day. For example , legs Monday, arms Tuesday, shoulders Wednesday etc. This way, your muscles have plenty of time to rebuild without damaging them or over working them.
Okay I'm no longer posting Mattie as of right now. She's a nice girl off the internet and without the awful faux ebonics. I'm not fueling any weird shit that might happen to her because she's posted here. Maybe the old Mattie guy will start posting her again, or some new guy will, but I'm personally done.
At least if I spammed Taranenko or any long ago lifter, no one here would try getting his home address, family tree, or whatever the fuck in order to send /owg/ and /r9k/ memes on paper. So I'll stick to that.
My first point>Support from govt> Drug testing>>>>>>>>>>>>>>>>>> training method
Then again, since there is a lack of support from govt, most lifters are forced to work a job as well as lift, which cuts into training
The testing is, well its basically irrelevant in this comparison. Gear helps, no fucking doubt about that, but the US (and most other western countries) would still get stomped on a level playing field drug-wise. The effectiveness of enhancing your talent pool is still limited by that talent pool - all the gear in the world won't make a mediocre talent put up world class totals.
The training is, again, also pretty much irrelevant if considered by itself. There's a ton of different effective training methodologies that are better or worse depending on the individual and the circumstances. You can't just take, say, the Bulgarian training method and expect it to work as well for the US team as it did for the Bulgarians because almost every factor outside of the training routine is totally different as well.
The person in the vid is lotus, a former tripfag, he's alright. It looked like he was losing tightness in his upper back and collapsing forward abit at the bottom, might be the camera angle
ok just a few muscle snatches and one set of overhead squats (babyweight, literally just 65lb) and my wrists are PULVERIZED and i bought some fucking faggy-ass gloves with built-in wrist-straps...
what the fuck am i doing wrong that fucks my wrists up so hard?
i am keeping my elbows straight, and trying to lift the bar with my back, not my wrists.
but the fucking wrist leverage keeps fucking my shit up.
clearly there has to be a correct way to grip things in the overhead position, and i highly doubt i am doing it right.
>tfw you try to overhead squat 95lb, and the bar smacks you on the top of the head on its way down
FUCK! How do I mess this up
I externally rotate my shoulders in overhead position
But I hear people say external rotation is best to prevent injuries, I also hear people say to internally rotate shoulders is best
I think the general gist of the argument around it is that external rotation forces back muscles to stabilise the shoulder, but other people say that internally rotate shoulder to do the same thing
i didn't find the webm but the last video is what i think the webm was taking from
they are all really good though
Front once a week and back once a week
When work settles down I will go back to back x2 and frontx1 on none consecutive days
Worth pointing out I am a late starter to oly, with history of tendonitis. My limiting factor is certainly my technique/positional strength in the classics so this is prioritised in my programminh
i squat 3xweek front squat because my clean catch is weak as shit and my front is much much lower than my back squat.
for i just do a triple rpe 8/8.5 on the 4th day of training if i feellike too
Every session (6 times a week right now) which is what every athlete who doesn't have some crazy powerlifting background or who isn't elite. should be doing.
Also why even bring up low bar? Lol
whats the difference between these two planks? Is one better for abs and the other better for lower back? Why not do the facing down one as a normal plank with weight?
I feel like I made some strides in technique recently, catching lower and quicker etc however it's made my 80% more inconsistant and I miss a few lifts. I think it's cos I was used to muscling weight into place and now I'm trying to do it properly if all needs to click again
Does that make sense? Tldr I need to get used to being quicker etc
clean looked good. you can clean a lot more than that judging on where you caught that in your squat
during the jerk you need to put your head through so the weight is supported by your back musculature. youre holding it too far forward. you could also go way lower in your split
3-4 times a week. Ideally 2x back squat and 2x front squat but sometimes I can't fit more than 3 days a week of lifting in, in which case its 2x back squat and 1x front squat.
When I do have time for 4 days a week I usually do pause squats on 2 of those days.
I meant I started to miss 80% of my Max abit more not 80% of the lifts themselves
I re-did all my missed reps today and when I did hit them they felt far better than a few weeks ago (despite not missing back then) so that's OK right? Step backward to jump forward r-right guys?
A friend of mine wanna start training olympic lifting with me, thing is, he can't start right now, and asked if there is any routine for him to get used to it without it, what could i tell him to do? Some bodyweight exercises and stretching?
Also does anybody got that pic of stretches for a good squat?
>go to comp
>kind of high
>friend dares me to use some radical new technique in the snatch
>go for it to fuck with people
>have them put my first snatch attemlt at babyweight
>its time to snatch
>i go up to the bar
>squat down like im a bout to set up to snatch
>pull myself under the bar while its on the floor so im laying under it
>floor press it up
>proceed to do a turkish getup holding the bar at arms length
>stand up with it overhead
>laugh and drop it
>mfw the judges pass it as a lift cuz theyrr so impressed
this sport rocks
If he doesn't want to go hard >>35606657 is the way to go.
If he can't because no platform or no bumper plates, he can start working in pulls, power cleans/power snatches, push presses, rack jerks, etc. to get used to power movements, swapping momentum, having the weight overhead.
He can also change one of his squat days to a front squat day, and change all his back squats to high bar if he hasn't yet.
That's what I did before hopping on the 70s Big transition program, at least. Hopefully better lifters in owg can give better advice.
What this guy says >>35607119
It's not going to be just one muscle, it's going to be your entire hip musculature, and your ankle mobility as well most likely
Do some stretching as laid out in anons guide to better squatting, look up yoga for weightlifters powerlifters and bodybuilders on YouTube, and do some ankle mobility exercises to increase dorsiflexion.
Needling was the most effective IMO, I only had it done once and it cleared up two days later. Massage will probably take a few more times depending on how bad it is. If you have a goos friend or significant other you could probably get them to do the massage a couple of times a week to break down the trigger point.
dont train for power lifting, yet i currently can beat the australian power lifting records for bench and dead lift, are they any benefits for actually beating the records do i get anything for it?
>I only had it done once and it cleared up two days later.
Damn how long ago was this? I was thinking I'd have to do it weekly at least.
No gf or money for a masseuse. The pain started about a month ago, and a few days ago got to the point any sort of squatting or jumping movement leaves me limping for 10 minutes. My progress has been terrible because of it. I'd really like to go back to the gym asap so I'll have to look into self-release.
Australian deadlift records are all higher than his for 66kg senior and above, and 83kg subjunior and above, all the senior squat records are higher than his, 66kg subjunior and above all beat his squat, I'm beginning to think anon might have made up the part about beating records
Yeah, I moved recently. I was never at an oly gym but the place I was at had bumper plates so I self taught. I think I did an ok job, but I would like to get into the actual sport.
If I ever go to a competition in Ontario I'll post here to see if you're going.
For a general upper body excercise I'm considering doing pushups instead of bench since I'm a weakcunt and training for max reps, it'll save me time at the gym since I can do them at home too.
I'll of course want to do a horizontal pull in the gym for balance. My friend reccomends Pendlay rows and they look fun as fuck.
But I'm wondering, are Pendlay style rows superior to cable rows, T bar rows or whatever in any way (particularly for oly lifting)? Can anyone provide an explanation as to why? Is it just because they're explosive?
dude wtf why
could you not get the weight up so you waiting 30 seconds to rest
angle is shit for me to analyse, dunno what to say. stance seems on the wide side.
is the bar on his head? why does it matter if he moves his neck around?
why the fuck are you doing such a long pause faggit? are you lotus?
looks decent, high bar squats are pretty much just a squat down and get up with the weight on your heels, no big deal
I'm confused. Is the clavicle supposed to hold the bar up? I thought it was the shoulders. There are like 3 or 4 different ways I'm told is the right way to rack the bar.
How do skinny teen girls hold those weights up? I feel like I'm getting choked with 90kg and get light headed very quickly.
I go to the gym e times a week and squat three times a week. I do front back and overhead. Also lads should I snatch pull and overhead squat on the same day or on different days?
Hey OWG masters of the highbar squat, i dont oly lift but i cant stand lowbar so ive been practising my highbar form.
Here's a PR i got today beltless, 175kg.
I can tell my bottom position isnt as tight as it should be, is there anything else i should work on? Thanks.
Yes i know im fat you dont have to tell me. 129kg 185cm tall.
16 mins berestov and lapikov gets kicked out by suhqurity
these people are so rude, last two worlds where it was held in a country with decent lifters they've let them train
there's a shit ton of free platforms as well i dont see why they can't just leave them alone, even pyrros dimas couldnt do shit
greg everett said to rest the bar behind the peak of the deltoids and keep my shoulders raised and pushed forward so they're away from the clavicle but don mccauley said to rest the bar on my clavicles. then i think i've read a few other american figures say to keep the bar on the largest part of anterior deltoid mass, with shoulders pulled back slightly
is there a guide for the two lifts by a chinese/russian/kazakh coach or lifter? i figure if i'm going to read so many differing opinions i should at least listen to the opinions of the people most successful in the sport
Hey guys, I showed you guys my 175 highbar beltless pr yesterday for some form critique, I was told to go lower. So here is my 160kg squat trying to go lower.
I know I'm fat and I'm working on it.
Looked a bit high desu. Do you wear oly shoes?
They look like invo8 shoes which have a heel but slightly shallower than typical.oly shoes
Looking at it again I think ankle mobility is the way he'd get more depth as he's sitting until calves an hams touch.
Best ankle stretch I've found is sitting in a squat with loaded barbell across the knees, really push knees forward but keep heels on the floor. Can also do it with a kb or a plate
Just warming up with ankle circles helps alot too
Focus on sitting back in your dip and then pushing your hips forward squeezing your glutes in the drive. You'll hyperextend your hips and your head should move out of the way.
Also head back. Do presses and push presses to just practice the bar path and body movememt
>You'll hyperextend your hips and your head should move out of the way.
best way to not jerk properly and not use your legs lmao
why do you think this is not a good idea when cleaning or snatching? but somehow it's ok for the jerks