*** H&F Form Check Thread *** - Page 184 - Health and Fitness Forum

These aren't bent over rows, these are Pendlay Rows.

The distinction is the (close to or at) parallel back and the plates being put back onto the floor.

Bent Over rows is when you're upper body is at a 30-45 angle and you pull the weight towards your gut rather than your sternum.

Pendlays should be rowed to the same place on your chest that you lower the bar to on a "powerlifter" bench - in other words not nipple but sternum - which you are doing.

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09-26-2016 , 04:55 PM

#4577

21 Shump Street

enthusiast

Join Date: Jun 2013 Posts: 88

Quote:

Originally Posted by Syndr0m

You can improve your bottom/rack position.

Look where the bar is compared to the center of your body, it's out in front and your forearms are not vertical. Right now you can compensate your way around it because the weight isn't very challenging for you, but if that barbell would be very heavy it'd be hard to hold it right there.

(1) If you flex your lats and move your chest up, it kind of creates a shelf for your triceps. The barbell should be more towards your clavicle, probably a little bit above it (resting in your palms, not on your body). Your forearms will be vertical. (2) When you press up, move your head back and press straight up. Right not you're moving the barbell around your head and the path is curved in stead of straight.

So the bar should be higher up on my chest? Would a wider grip help to straighten my forearms and get the bar in a good position?

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09-26-2016 , 08:37 PM

#4578

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

The bar should be higher but it won't really be "on your chest", it will be in your handpalms. Think "chest up" and flex your lats, abs, legs and glutes.

Look at the angle of the forearms, they are straight up. Yours are pointing forward and the barbell is floating somewhere in front of your body in stead of at the midline.

Widening your grip will not straighten your forearms, they would end up pointing forward AND outward.

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09-27-2016 , 07:13 AM

#4579

PokerRon247

Carpal \'Tunnel

Join Date: Jul 2008 Posts: 11,192

Should the lower back really be as curved as in the first position in that diagram?

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09-27-2016 , 07:45 AM

#4580

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Its a hip hinge moreso than a lumbar curvature.

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09-27-2016 , 05:28 PM

#4581

21 Shump Street

enthusiast

Join Date: Jun 2013 Posts: 88

Quote:

Originally Posted by Syndr0m

The bar should be higher but it won't really be "on your chest", it will be in your handpalms. Think "chest up" and flex your lats, abs, legs and glutes.

OK, thanks a lot for the advice - I'll be pressing tomorrow so will give it a go.

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09-27-2016 , 05:39 PM

#4582

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

Quote:

Originally Posted by PokerRon247

Should the lower back really be as curved as in the first position in that diagram?

Yes. And No.

The primary reason for the press being removed from the Olympics was because of the lean. When you lean you end up basically converting to an incline bench press, putting a lot more of the initial press on the pecs.

It became too subjective to judge how much lean was appropriate, so they removed it.

The guy who has the Olympic record for press is practically at 45 degrees at the start of the press. Its something like a 540lb press.

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09-27-2016 , 09:20 PM

#4583

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

In the diagram the lean back is in the rack position, not at lockout. The lockout diagram is perfectly vertical (unlike in the Olympics). I think the 1st figure is maybe slightly exaggerated but it gives a good example of how you should move your body around the bar.

So yeah, it's more of a slight lean back to allow the bar in that position. Definitely not lower back rounding.

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09-28-2016 , 06:44 AM

#4584

21 Shump Street

enthusiast

Join Date: Jun 2013 Posts: 88

Here's my OHP set from today, 40kg. The plates obscure my arms so it's not a great angle but I think they were in a better position.

DL 100kg:

I felt my back round a bit in the last few reps, but I'm not sure how bad it is.

Any advice appreciated

Sent from my iPhone using Tapatalk

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09-28-2016 , 07:49 AM

#4585

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Press looking better imo, much better bar path.

Deadlift form is pretty good but I feel like you could benefit from an extra 1-2 seconds in between reps to reset and get tight again. With these rapid fire reps you're hurting your form a bit I think

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09-28-2016 , 10:48 AM

#4586

21 Shump Street

enthusiast

Join Date: Jun 2013 Posts: 88

Quote:

Originally Posted by rAv

Yeah these deadlifts felt a bit looser than last time, I'll keep that in mind.

Thank you.

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09-28-2016 , 09:14 PM

#4587

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Bar is too far forward of your shins when you stand upright I think.

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09-28-2016 , 09:35 PM

#4588

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Press looks better indeed

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09-29-2016 , 04:10 PM

#4589

21 Shump Street

enthusiast

Join Date: Jun 2013 Posts: 88

Quote:

Originally Posted by Aidan

Bar is too far forward of your shins when you stand upright I think.

Thanks, will try to keep it a bit closer next time.

Quote:

Originally Posted by Syndr0m

Press looks better indeed

Thanks bud

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09-30-2016 , 08:43 AM

#4590

kaby

Carpal \'Tunnel

Join Date: Jan 2007 Posts: 6,230

100kg.. first milestone, pretty proud

tried to focus on tightness, hopefully these are better. they def felt better for my lower back

actually set 3

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09-30-2016 , 11:23 AM

#4591

abrahamovic

old hand

Join Date: Aug 2010 Posts: 1,229

I just watched your vids +your last post vids. It looks like you are doing at lot of moving of your lower back.

At the top you are squeezing your glutes real hard and bringing your back neutral or maybe even rounded. Then as you start your squat you over extend your lumbar, and it gradually rounds back until you buttwink at the bottom.

Just keep your back in a neutral position the entire time don't try to arch it like I think you are. This should help your buttwink and depth.

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10-03-2016 , 11:33 AM

#4592

kaby

Carpal \'Tunnel

Join Date: Jan 2007 Posts: 6,230

Thx for the advice!

I'm just trying to already get some hip angle going on. Either due to lack of kinesthetic sense or a flexibility issue (or both, and/or something else), if I don't do that I 'fold forward' (to make sure I don't fall backwards) even harder, which leads to the lower back rounding (it's more of an entire back rounding, i think). Basicly, when the bar has to stay above midfoot during descent, my body prefers rounding the back over decreasing the hip angle, and I can't seem to control that (warm-up squats have the same problem, it's not only a core issue, i think).

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10-04-2016 , 10:36 AM

#4593

PokerRon247

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Join Date: Jul 2008 Posts: 11,192

Another deadlift check please. And yes, instead of playing music, my gym just puts on the worst local radio shows possible.

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10-04-2016 , 11:55 AM

#4594

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Looks great imo nice work.
Is this a challenging weight for you? I think maybe you could get slightly tighter which would show the closer you get to 1RM

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10-04-2016 , 12:07 PM

#4595

21 Shump Street

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Join Date: Jun 2013 Posts: 88

Another squat vid, 102.5kg:

Any advice appreciated.

Sent from my iPhone using Tapatalk

Quote

10-04-2016 , 12:40 PM

#4596

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

21 Shump Street's gym looked familiar... I couldn't place it until a few more vids.

That's where Clarence Kennedy used to train.

You are lifting on hallowed ground, my friend.

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10-04-2016 , 03:20 PM

#4597

PokerRon247

Carpal \'Tunnel

Join Date: Jul 2008 Posts: 11,192

Quote:

Originally Posted by rAv

Looks great imo nice work.
Is this a challenging weight for you? I think maybe you could get slightly tighter which would show the closer you get to 1RM

Thanks. It's still an easy weight for me. Racing got in the way of lifting so I haven't managed to make any progression yet. Will be aiming to get regular lifting in over the next month or two so will keep an eye on form as the weight increases.

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10-04-2016 , 03:34 PM

#4598

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Ron, your deads look great, but not very challenging. You obviously have the technique down, challenge comes as the weight increases to keep it looking like that.

Shump, I like your squats too. A small amount of back movement maybe at the bottom, but very solid looking overall

Quote

10-04-2016 , 04:28 PM

#4599

21 Shump Street

enthusiast

Join Date: Jun 2013 Posts: 88

Quote:

Originally Posted by Evoken

21 Shump Street's gym looked familiar... I couldn't place it until a few more vids.

That's where Clarence Kennedy used to train.

You are lifting on hallowed ground, my friend.

Yeah, I've seen some of his vids on YouTube, unbelievably strong.

Quote:

Originally Posted by Aidan

Thanks for the feedback