What is proper gym etiquette on correcting people who are going to hurt themselves? I said something today to a guy who was teaching his gf how to do squats incorrectly and I feel like I was right for doing it but also that I'm an asshole for giving advice without him asking.
I'll only personally ever do it if I know the person, and I'd probably need to know them well. I tend to avoid offering any kind of advice unless approached specifically about it. It's not that I don't want to help, i just feel that you never know how someone will react and I don't want to get into a confrontational situation.
I feel compelled sometimes to give some advice, especially to people who are working hard and really giving it a go. I simply just walk up to them and ask "Would you like any advice on ___DL, Squatting, etc?" Some people simply say no thanks, but I'd say 85% are appreciative. Granted, I don't go up to the knucklehead bros or whatnot but a guy working alone deadlifting, if I have the time, I'll do it.
My only problem with giving advice is most people would be, "do you even lift?" granted I spend more time learning about this stuff then 95% of the people out there and have a decent understanding.
I don't know if to stop my DL now and try correcting the slight upper back round that occurs later in the set or just press on because I keep hitting lockouts. Thoughts?
short week so combined two leg days and did DL and squats today. can't walk. had a short list of tips from pg.30 for tall guy. think it went fairly well today. this was the 2nd warmup set (we do 5-5-3-3) so 2nd 5 @ 225. since his form was better than before he went up to 285 on the last set. Only thing I had to say after this set was to slow down and not try to go so fast. didn't even touch the floor on the 3rd rep any other critiques welcome I will pass along
Get the bar closer to his shins, and by the third or 4th rep it looks like he is barely pulling past his knees..plain and simple, straighten the fuck up.
Looks like he could use some ankle mobility work. They look incredibly tight. Does he have any issues with his feet rolling in while squatting? Encourage him to fully lock out at the top. Really cue him to pull his hips through and squeeze his butt, as opposed to arching really hard in the lower back to lockout. He rounds more than any rep one the first rep. Probably just needs to remind himself to stay tight. As the weight goes up, that lack of back tightness will have him looking folded in half. When putting the bar down, encourage him to push his hips back and almost RDL it to the floor. He's letting the bar get way out in front as he goes around his knees because he's almost trying to squat it back down. Push the hips back, which keeps the knees out of the way and it'll save his back a little. Seems plenty strong, as you mentioned. He just needs practice and to address a few small things. I wouldn't throw all of this at him at once but pick one or two to work on each session
Just couple quick things I see are is he needs to pull the slack out of the bar, that should help put him in a better starting position. Maybe a que of thinking about pushing the floor down rather than pulling the weight up, that has helped me. Also get him to finish the lock out better, needs to flex the glutes at the top a lot more, tell him to act like he is fucking the bar, that might help. I would think that is probably a sign of weak glutes in general, so maybe start doing a lot of glute work for accessory movements.
Main tips I got here that helped my DL (which is still a WIP as I'm sure it is for plenty of us) 1. Feel like you're leg pressing the floor away from you rather than trying to stand up with the weight. and I'm paraphrasing on this 2. "Stick that dick straight into the bar"
Would taking a wider grip help force him to get his ass down or do you think he would just round more? Also, maybe have him work with a hex bar so he gets a better feel of what it is like with that form? Disclaimer: I am in no way, shape or form a coach.
Trying hard to get my gym SI to get us another squat rack. The curls and shoulder bros are fucking killing my workout rhythm. Especially now that its summer, there are a ton of johnny come latelys in there.
I banged the top of my right knee cap pretty hard two weeks ago doing drunk things. The outer bruise healed quickly, but I'm still feeling pain/stiffness on the top of the kneecap when I squat. I'm thinking it's just a bone bruise, but I'm not sure if it could be more. I'm planning on keeping it light until the pain goes away completely. Squat is the only exercise where I feel any pain.
Another way to think about it is that the two hinges (waist and knee) should be opening up together. Now his levers are different so they will move at different speeds, but I think they should be hitting fully open (knees locked and hips fully forward) at the same time. https://www.youtube.com/watch?feature=player_detailpage&v=Y1IGeJEXpF4#t=388
I think he has some hamstring/glute tightness, too and with his long legs, I don't necessarily think getting lower in the set up will help. I think that would probably lead to more exaggerated rounding. I also think he has tight ankles so getting lower would, presumably, required more ROM in his ankles as his knees came forward (think like a squat) and I just don't think he has it. It looks like his right foot is pronated something serious from our angle. Chest up might be a good cue to help his shoulders rise with his hips. It's just going to take some playing with.
1. Setup is wrong. Bar is too far in front of him. Get that bar closer to his ankle. His back is already rounded before he even begins the first pull. Get that chest up and that back tight and straight but make sure he doesn't drop the hips. 2. First thing he does is pull the bar closer to his ankle when he begins the lift (could never do this with heavier weight). His bar path is all over the place. You need to get him to envision a straight, vertical bar path, where the knees move out of the way of the bar path. 3. Needs to finish that lockout and thrust the hips forward. Make it a power move for him and get him to overemphasize the thrusting. 4. Later reps were a bit better but it all went wrong from the beginning. Edit: As tiger alluded to, it is hard for some beginners to get in the correct position for pulling. Their mobility can prevent them from doing so, so they 'cheat' to horrid positions. You should point your toes slightly out IMO as it activates some hip mechanics but not too much.
Hex plates make it a bitch to get the bar in a good position as well. everyone is joining 24hr in 2 weeks so we'll be back in round plate heaven which should help setup a little
I had a pretty wicked mountain bike fall last Thursday night. I have the biggest bruise I've ever seen on my leg, and I was pretty sore so I didn't work out Friday or Saturday, although one of those days was a scheduled off day. Got a workout in Sunday, but I've had to work late the past two days and couldn't make it. I'll probably have to work late tonight and tomorrow I'm going out of town for the 4th and there won't be any lifting. Sucks
I don't get this logic, you don't get the bar into place, the bar is there..You get into place. I get the issue of trying to reset after a rep using hex plates though..
ever used hex plates on DL? personally rolling the bar around until it feels just right is a major part of the getting ready process. but yea theoretically they shouldn't mess up the setup
re: Daily Calories skinny runner *(6ft, 175). Not looking to add any body fat of course, but would like to add muscle. I know how to cut fat and I know how to add fat, but what would you say is the amount of daily calories (before exercise) to help promote just muscle? Kinda sad but my life has been out-of-shape runner to in-shape runner over and over so the thought of not adding or losing fat is foreign to me. *My guess would be I'm at 13% body fat, looking at this http://i1291.photobucket.com/albums/b542/bba3i/bodyfatchart_zps828e4ab0.jpg *actually still in the process of getting to 175
It's really hard to say because everyone's body is so different. Your best bet is to get myfitnesspal and just track it. Probably start in the 2600ish range and see how your body reacts to that. If you want to add muscle and minimal fat find your maintenance calories and just up those by a little, maybe around 200-300 calories. Get on a good lifting program and be consistent with your diet and you'll see results.
I feel you man. Worked till 4:30 AM last thursday. 19-hour day after working 14+ the previous 3. Was a brutal week.
Damn doing what? I've been at 11-12 the past three days but when I leave at 6:30-7 I just can't hit up the gym. Especially today when I had to skip lunch.
Commercial Real Estate investments. Had a major deal we were working on that had to get done. What do you do?
Haha I don't have to many gains to lose and then subsequently gain. I need to get into morning workouts, and I'll do them every once in a while, but I'm just not nearly as strong in the morning as the evening. Seems like I'm just getting a sweat in before work instead of getting a good workout.
Commit to it for at least a few weeks consistently and you'll find yourself not feeling weaker in the morning. Interestingly enough, I feel weaker any time other than the morning. I think we get used to our patterns and adapt to them to handle whatever we are doing.
I was thinking about going back to the gym today to squeeze in the session i'll be missing Friday with my work gym being closed but I don't know that my body is feeling the b2b workout days thing. Its squat and deads today and I didn't necessarily want to skip it.
4th of july pork butt and baked beans last night couple with noxplode and deadlifts were a bad idea. Do a set, shitter, do a set, shitter, etc. Did get up to 315x5 before i dropped to 225x12. So the weight is coming back to me. How'd did everybody else go this AM?
Belt arrived and I probably got a size too big but you never can tell when my inner fat kid is gonna break out. I spent about an hour working it back and forth before I could even get the tail of the belt through the loop but it's ready for action now.
Decided to mess around and max out DL after my workout of squats,bench,rows. 135x8 225x5 315x3 365x2 395x1 415x1 Got 395 on film. 415 was pretty tough, but probably had Another 10-20lbs in me. Form check? https://instagram.com/p/4rhvNSzhso/
Looks pretty damn solid to me. Way too easy and even more impressive that it's double overhand. How tall are you? I feel like I'm a little lower in my setup but at 6'1" I've got a little longer legs
Ah, I see that now. I thought they might have been but I just watched the only video I have of me deadlifting and it looks like they may not be as low as I thought. I'd post the video but it's on facebook and I'm not sure how to get it from there