lifting help [Forum Archive]

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lifting help

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Posted by: danny81

i did some research on the lifts i am going to do but i have a few questions.
1. squat: are knees not supposed to go more than an inch or two past your feet? and are your legs supposed to go out when squatting?
2. Bench: you shuld try an pin your shoulderblades together right?
3. Deadlift: should you pop your hips through at the end of the lift?
4. shoulder press: should the elbows be pointed foward not down?

Posted by: danny81

also how wide should i do my prone and supine pullups?

Posted by: Burner02

Quote:

Originally Posted by danny81

i did some research on the lifts i am going to do but i have a few questions.
1. squat: are knees not supposed to go more than an inch or two past your feet? and are your legs supposed to go out when squatting?
2. Bench: you shuld try an pin your shoulderblades together right?
3. Deadlift: should you pop your hips through at the end of the lift?
4. shoulder press: should the elbows be pointed foward not down?

1) knees never past your toes / I bring my thighs to parallel w/ floor
2) Heels on ground, butt against pad, shoulders against pad. (think pinched together, which should arch your chest out) head on pad
3) Not sure what you mean by 'pop', but I just stand up straight. I don't arch back at the top, if that is what you mean...strains lower back
4) what? w/ dumbells? forward, is in doing 'Arnolds?'

Posted by: Burner02

Quote:

Originally Posted by danny81

also how wide should i do my prone and supine pullups?

vary your grip on each set. I stay wide...but will bring in to medium then back out.

Posted by: Witchblade

Go past parallel on squats if you can without rounding your back. Deeper is better.

Posted by: Gazhole

Quote:

Originally Posted by Witchblade

Deeper is better.

Posted by: danny81

do you bend forward when squatting. tahnks guys

Posted by: Andalite

ur supposed to go ass to grass for squats. ur NOT supposed to go to parallel at all.

as for bench work: yes, shoulder blades must come together. grip the bar hard. use leg drive. read up on the bench article i had posted. do a search for it.

deadlifts have to be locked at the top meaning ur knees must be locked and u must be erect. no need to exaggerate this and lean too far behind.

when u take the bar off the rack for the shoulder press the elbows must be pointed outward to allow the bar to rest on ur clavicle however as u begin each rep u MUST make them point downwards. think of the military press as a vertical bench press

Posted by: P-funk

get someone to teach you the lifts properly. It sounds like you don't have much of a clue.

Posted by: danny81

a;right thanks. P I would ask but all the people at my school are idiots and dont know how to lift

Posted by: Andalite

didnt u buy rippetoe's books? look up the instructions in them. otherwise pm me and ill send u some vid links of ppl doing a2g squats from bb.com

Posted by: danny81

yah i have the book. i read it im just still a little confused. im youtubing the squat now

Posted by: danzik17

No don't youtube the squats. Get someone to show you how to perform the lifts. Knowing the perfect form so that you have the best results with the maximum amount of safety is well worth the 50$. Trust me, I went to a trainer and there are things they tell you that you cannot possibly pick up from watching a video of someone squat or deadlift.

Posted by: BoneCrusher

Full squat

Instructions

Preparation
From a rack with barbell upper chest height, position barbell on the back of the shoulders and grasp bar to sides. Dismount bar from rack. Execution
Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement. Hip and ankle flexibility is important for both execution and safety in this movement. Certain knee and low problems maybe aggravated by this exercise. See Squat Analysis

---------------------------------------------------------------

Standard squat

Instructions

Preparation
From a rack with barbell upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance. Execution
Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement. See Squat for targeting Glutes and Squat Analysis.

This is from ExRx

Posted by: danny81

tahnks.

Posted by: Andalite

make sure u go ass to grass my friend

Posted by: danny81

alright i will

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