lifting help

danny81 · 07-17-2007, 07:56 AM

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?

danny81 · 07-17-2007, 11:41 AM

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

Burner02 · 07-17-2007, 11:58 AM

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?'

Burner02 · 07-17-2007, 11:59 AM

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.

Witchblade · 07-17-2007, 12:33 PM

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

**Gazhole** · 07-17-2007, 12:38 PM

Quote:

Originally Posted by Witchblade

Deeper is better.

danny81 · 07-17-2007, 02:17 PM

do you bend forward when squatting. tahnks guys

Andalite · 07-18-2007, 04:56 AM

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

**P-funk** · 07-18-2007, 06:51 AM

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

danny81 · 07-18-2007, 02:07 PM

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

Andalite · 07-18-2007, 02:32 PM

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

danny81 · 07-18-2007, 06:04 PM

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

danzik17 · 07-18-2007, 06:19 PM

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.

BoneCrusher · 07-18-2007, 06:27 PM

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

danny81 · 07-18-2007, 08:07 PM

tahnks.

Andalite · 07-19-2007, 04:44 AM

make sure u go ass to grass my friend

danny81 · 07-19-2007, 11:20 AM

alright i will

07-17-2007, 07:56 AM	#1
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	lifting help 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?
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

07-17-2007, 11:41 AM	#2
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	also how wide should i do my prone and supine pullups?
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

07-17-2007, 12:33 PM	#5
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,284 Photos: 2	Go past parallel on squats if you can without rounding your back. Deeper is better.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-17-2007, 02:17 PM	#7
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	do you bend forward when squatting. tahnks guys
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

07-18-2007, 04:56 AM	#8
Andalite PowerBuilder Join Date: Apr 2006 Location: Trinity University, San Antonio, Texas, USA Posts: 468	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
	PowerBuilding Journal Part 1 www.StrengthMill.net www.BodyBuilding.net

07-18-2007, 06:51 AM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	get someone to teach you the lifts properly. It sounds like you don't have much of a clue.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-18-2007, 02:07 PM	#10
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	a;right thanks. P I would ask but all the people at my school are idiots and dont know how to lift
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

07-18-2007, 02:32 PM	#11
Andalite PowerBuilder Join Date: Apr 2006 Location: Trinity University, San Antonio, Texas, USA Posts: 468	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
	PowerBuilding Journal Part 1 www.StrengthMill.net www.BodyBuilding.net

07-18-2007, 06:04 PM	#12
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	yah i have the book. i read it im just still a little confused. im youtubing the squat now
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

07-18-2007, 06:19 PM	#13
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,899 Blog Entries: 5	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.
	Ron Paul 2008 Journal: Boom goes the dynamite

07-18-2007, 06:27 PM	#14
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,492	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

07-18-2007, 08:07 PM	#15
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	tahnks.
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

07-19-2007, 04:44 AM	#16
Andalite PowerBuilder Join Date: Apr 2006 Location: Trinity University, San Antonio, Texas, USA Posts: 468	make sure u go ass to grass my friend
	PowerBuilding Journal Part 1 www.StrengthMill.net www.BodyBuilding.net

07-19-2007, 11:20 AM	#17
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	alright i will
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

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