Competition Body

**P-funk** · 01-07-2004, 03:56 PM

Quote:

Originally posted by IainDaniel
I love doing SLDL's, but check out this web page.

http://www.exrx.net/Lists/ExList/Thi...#anchor1942303

the regualr SLDL with a sstraight back are great. The rounded back ones scare the shit out of me

........to much spinal flexion in my opinion.

Rocco32 · 01-07-2004, 04:00 PM

I think they all get me!

**P-funk** · 01-07-2004, 04:02 PM

th regular ones are great and in my opinion should not be avoided from any routine, unless you have some sort of spinal problem ofcourse.

Rocco32 · 01-07-2004, 04:09 PM

I have scoliosis, do you think that contributes to my back problems when i try SLDL and reg deads and sometimes bentover rows?

**P-funk** · 01-07-2004, 04:14 PM

Holy shit, yes!!! If you have scoliosisi I would avoid the SLDS. Although I did train a client of one of my friends one that has "functional" scoliosis so she was fine on the SLDL's and bent over rows, ou could see it when she went down though.

I would really be careful with these exercises if I were your because your spinal curvature is slightly altered.

Rocco32 · 01-07-2004, 04:19 PM

What about squats, would it screw them up to?

**P-funk** · 01-07-2004, 04:20 PM

You can try and do them. Loading the spine like that may be tough on you. Feel it out. I don't really know how bad your scoliosis is so I am not sure what you are campable of doing. I am also not there to see your form on any of these exercises which, regardless of scoliosis, may need some correction anyway.

**IainDaniel** · 01-07-2004, 04:26 PM

hey Patrick,

What else could you recommend for hamstrings for Rock

Rocco32 · 01-07-2004, 04:27 PM

Squats never felt right to me. Scoliosis is bad enough to keep me out of the military unfortunately. Can notice it some standing but really noticeable when bent over.

**P-funk** · 01-07-2004, 04:29 PM

I would definetly do some standing cable hip extensions.

Relying soley on leg curls is not enough because you are only strengthening the hamstring at the knee. Most people only do leg curls and it comes as no surprise that most hamstring tears occur at the hip (the hammys cross both the hip and the knee so it is important to be strong in both places). The cable extensions (stay completely upright and extened with a straight leg) will hit the hamstring at the hip with out the spine getting involved.

Rocco32 · 01-07-2004, 04:31 PM

never heard of those! Are they like the adducters and abbducters?

**P-funk** · 01-07-2004, 04:34 PM

a subsitute you may want to try for squats would be something like dumbell squats (really dumbell deadlifts actually). Hold the dumbells out at your side and perform the motion of a squat. This is kind of like a trap bar deadlift which may be great for you. I usually have people with herniated disks do this instead of regular (romanian) deadlifts because it takes a lot of pressure off the lower back and moves it more to the arms. You can also stay a little more upright on these than when doing regular deadlifts. Plie squats may work too, hold one dumbell inbtween your legs, cup your hands around the bell of the dumbell so it is upright, you can go all the way down to the floor, almost like a sumo deadlift.

**P-funk** · 01-07-2004, 04:35 PM

Quote:

Originally posted by rock4832
never heard of those! Are they like the adducters and abbducters?

Yes kind of. Attach the cable thing to your ankle and standing up (try and raise up by standing on a box so that your working foot doesn't hit the floor). Face the cable machine instead of standing sideways like you would on ab or adduction and then move your leg straigh back in a controled fashion contracting your hamstrings and glutes.

**IainDaniel** · 01-07-2004, 04:37 PM

Cool Thanks Patrick

Rissole · 01-07-2004, 04:37 PM

Quote:

Originally posted by IainDaniel
hey Patrick,

What else could you recommend for hamstrings for Rock

How about Dives!!

You know what they arte dont you Rocky

Rocco32 · 01-07-2004, 04:38 PM

thats some really good advice P-funk. Thanks alot. I never even thought about my scoliosis this whole time. Dumbbell lunges are still good to right?

Rocco32 · 01-07-2004, 04:39 PM

Quote:

Originally posted by Rissole
How about Dives!!

You know what they arte dont you Rocky

Don't even go there Ris!!! Besided, I don't have anywhere in the gym I could do those

Rocco32 · 01-07-2004, 04:40 PM

I'm starting a new journal here soon so Jodi will visit more often. So in the meantime, whore this up!

**P-funk** · 01-07-2004, 04:43 PM

Quote:

Originally posted by rock4832
thats some really good advice P-funk. Thanks alot. I never even thought about my scoliosis this whole time. Dumbbell lunges are still good to right?

Yeah, you can probably get away with these. I wouldn't do barbell lunges though because of the weight compressing the spine.

Also try:
dumbell split squat
step ups

Rocco32 · 01-07-2004, 04:44 PM

Sorry buddy, what are those?

**P-funk** · 01-07-2004, 04:45 PM

Quote:

Originally posted by rock4832
thats some really good advice P-funk. Thanks alot. I never even thought about my scoliosis this whole time. Dumbbell lunges are still good to right?

Quote:

Cool Thanks Patrick

No problem guys

**P-funk** · 01-07-2004, 04:45 PM

what are waht? split squats?

Rocco32 · 01-07-2004, 04:45 PM

and should I avoid deads?

Rocco32 · 01-07-2004, 04:46 PM

**P-funk** · 01-07-2004, 04:48 PM

If you can't do the deads becuase your problem is that bad then yes, avoid them.

Split squats:

step forward, taking an atheletic stance......kind of like a lunge, except you don't return to start position. One foot stays out in front and you perform a squat like that (lunge with out the negative I guess)....split stance squats.

To make it harder place your back leg up on a bench and then finally on a swiss ball.

Rissole · 01-07-2004, 04:49 PM

Quote:

Originally posted by rock4832
Don't even go there Ris!!! Besided, I don't have anywhere in the gym I could do those

Oh i think you could find somewhere, do you have a lat pulldown mach??

Rocco32 · 01-07-2004, 04:50 PM

Cool, sounds interesting. I look forward to trying that.

See, I keep hurting my back. I never thought it might be scoliosis but it makes sense.

Rocco32 · 01-07-2004, 04:52 PM

Quote:

Originally posted by Rissole
Oh i think you could find somewhere, do you have a lat pulldown mach??

Nope, no lat Pulldown machines. Not one! Not in my gym. If we had one I'd do it. But unfortunately we don't have any. Boy am I bumme

01-07-2004, 04:00 PM	#722
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I think they all get me!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:02 PM	#723
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	th regular ones are great and in my opinion should not be avoided from any routine, unless you have some sort of spinal problem ofcourse.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-07-2004, 04:09 PM	#724
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I have scoliosis, do you think that contributes to my back problems when i try SLDL and reg deads and sometimes bentover rows?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:14 PM	#725
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	Holy shit, yes!!! If you have scoliosisi I would avoid the SLDS. Although I did train a client of one of my friends one that has "functional" scoliosis so she was fine on the SLDL's and bent over rows, ou could see it when she went down though. I would really be careful with these exercises if I were your because your spinal curvature is slightly altered.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-07-2004, 04:19 PM	#726
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	What about squats, would it screw them up to?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:20 PM	#727
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	You can try and do them. Loading the spine like that may be tough on you. Feel it out. I don't really know how bad your scoliosis is so I am not sure what you are campable of doing. I am also not there to see your form on any of these exercises which, regardless of scoliosis, may need some correction anyway.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-07-2004, 04:26 PM	#728
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	hey Patrick, What else could you recommend for hamstrings for Rock
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-07-2004, 04:27 PM	#729
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Squats never felt right to me. Scoliosis is bad enough to keep me out of the military unfortunately. Can notice it some standing but really noticeable when bent over.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:29 PM	#730
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	I would definetly do some standing cable hip extensions. Relying soley on leg curls is not enough because you are only strengthening the hamstring at the knee. Most people only do leg curls and it comes as no surprise that most hamstring tears occur at the hip (the hammys cross both the hip and the knee so it is important to be strong in both places). The cable extensions (stay completely upright and extened with a straight leg) will hit the hamstring at the hip with out the spine getting involved.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-07-2004, 04:31 PM	#731
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	never heard of those! Are they like the adducters and abbducters?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:34 PM	#732
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	a subsitute you may want to try for squats would be something like dumbell squats (really dumbell deadlifts actually). Hold the dumbells out at your side and perform the motion of a squat. This is kind of like a trap bar deadlift which may be great for you. I usually have people with herniated disks do this instead of regular (romanian) deadlifts because it takes a lot of pressure off the lower back and moves it more to the arms. You can also stay a little more upright on these than when doing regular deadlifts. Plie squats may work too, hold one dumbell inbtween your legs, cup your hands around the bell of the dumbell so it is upright, you can go all the way down to the floor, almost like a sumo deadlift.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-07-2004, 04:37 PM	#734
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Cool Thanks Patrick
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-07-2004, 04:38 PM	#736
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	thats some really good advice P-funk. Thanks alot. I never even thought about my scoliosis this whole time. Dumbbell lunges are still good to right?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:40 PM	#738
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I'm starting a new journal here soon so Jodi will visit more often. So in the meantime, whore this up!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:44 PM	#740
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Sorry buddy, what are those?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:45 PM	#742
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	what are waht? split squats?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-07-2004, 04:45 PM	#743
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	and should I avoid deads?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:46 PM	#744
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	yeah
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-07-2004, 04:48 PM	#745
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	If you can't do the deads becuase your problem is that bad then yes, avoid them. Split squats: step forward, taking an atheletic stance......kind of like a lunge, except you don't return to start position. One foot stays out in front and you perform a squat like that (lunge with out the negative I guess)....split stance squats. To make it harder place your back leg up on a bench and then finally on a swiss ball.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-07-2004, 04:50 PM	#747
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Cool, sounds interesting. I look forward to trying that. See, I keep hurting my back. I never thought it might be scoliosis but it makes sense.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...