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bent over rows...why jerk?

  • Thread starter Thread starter t3c
  • Start date Start date
Thanks Spatts.:)

I see what you are talking about. They do come forward, but not ridiculously forward. I was picturing them completely perpendicular to the floor, not coming forward at ALL.

The pics you posted do look normal to me. Thanks for posting them.:)



Joker
 
Thanks spatts... I've been doing them in chucks and they feel good.. I was confused about something IronLion said about squatting in heels. Not sure if he meant only OH squats, or you were supposed to use heels for front squats too.
 
I went to the gym at 0330 this morning & squatted in combat boots. I liked it better than regular running shoes, much more stable. There is actually only about a quarter inch of difference in the heels & forefoot.
 
I prefer any closer stanced squat in OL shoes...not Chucks.

B True
 
longarms said:
Has anyone ever tried RDCs lifting shoes?
Click to expand...

Safe-T Squat shoes? I've heard good things about them from a few pling buddies of mine in St. Louis.

B True
 
b fold the truth said:
I prefer any closer stanced squat in OL shoes...not Chucks.

B True
Click to expand...

I haven't had the opportunity to try Oly lifting shoes yet, but if I point my toes out when I squat narrow, it's very comfortable in my wrestling shoes.

But not if my feet are straight forward.



Joker
 
JOKER47 said:


What stance are you using?

I usually do my front/zercher squats with a narrow stance, and there is no way in hell I could keep my shins vertical with that stance. They are MORE vertical the closer I get towards a more PL stance. (Wider with toes out.)


Just curious,
Joker
Click to expand...

Man, how can you do zercher squats with a narrow stance? My legs have to be out wider for those things, otherwise my elbows would ram into them when I came down with the weight! :) LOL

C-ditty
 
yeah if i dont front squats or zercher squats as close stanced as spatts was doing them, my shins move about that much forward too. but im trying to bomb my hips, so i front squat and zercher squat as wider than i squat, turn my toes straight on, and push my knees out to the sides, and they dont go any toward my toes.

really really kills my hips.

X
 
spatts said:
Exodus, when you're that wide it's really easy to keep the shins totally vertical. My zerchers look like this:
Click to expand...

oh yeah, im just saying i dont really ever squat that close.

for direct quad work, i use tire flipping, sled draging, jeep pushing.

X
 
PolishHammer1977 said:


HARD to the CORE my man.
Click to expand...

no other way to go my man!!!!

X
 
Interesting...I never feel tire flipping in my quads.

Pushing and dragging, yes. I don't consider anything I do "quad work" though. I wish I had hamstrings the size of my quads. It's not for a lack of trying, that's for sure.
 
spatts said:
Interesting...I never feel tire flipping in my quads.
Click to expand...

Could very well be technique...

B True
 
The form spatts was doing on the zerchers was really good. That's about how wide you are conventionally supposed to have them... If I go narrow on my stance... then I am unable to get my elbows down in between my legs.

C-ditty
 
Citruscide said:


Man, how can you do zercher squats with a narrow stance? My legs have to be out wider for those things, otherwise my elbows would ram into them when I came down with the weight! :) LOL

C-ditty
Click to expand...

Sorry, I should have elaborated.:)

I refer to "narrow" in respect to a power lifting squat stance.

Here's my 315 Zercher from the bottom. The stance is wider than Spatts', but narrower than a PL squat.

Please right-click and "Save As" before viewing!!
315 Zercher



Joker
 
good pic on the overhead squats spatts. nonerz was doing them last night and that will help her get a visual. shes very visual. she wants to learn a snatch also. i have a buddy who is a club coach so i may ask him to learn her. im not grasping the technique for a snatch too well (no pun all you jokers). do you have a vid of that i can refer her to?

hey joker nice job on the 315 zercher! how did you wrap your bar. ive been wondering since i see alot of people with the pvc around the bars but dont know whats inside from keeping the bar from just jangling around. i was going to buy a thick bar but that looks pretty cool for conan's walks and really thick bar deads.
 
bignate73 said:

hey joker nice job on the 315 zercher! how did you wrap your bar. ive been wondering since i see alot of people with the pvc around the bars but dont know whats inside from keeping the bar from just jangling around. i was going to buy a thick bar but that looks pretty cool for conan's walks and really thick bar deads.
Click to expand...

Thanks man.:)

The PVC tude I bought fits perfectly around the stops on each end of the bar. There is still a little bend and play, but it's bad at all. Hardly noticeable.

The tube is 3" sewer tube I got from Lowes.:)


Joker
 
spatts said:


Probably. I've never been formally trained on those. I'll let you school me. :D
Click to expand...

i know exactly what you mean spatts. when i first started flipping tires i did it in a sumo stance. hands inbetween my legs and drive in like a deadlift, i felt a lot hips and back.

but after going back and reviewing pro's including Bfolds, tecnhinque, they all drop their chin on the tire, spread thier hands wide, and drive on the balls of the feet instead of flat footed, with 1 leg slightly infront of the other.

this makes getting your knee into the tire a lot easier.

X
 
Iuse a narrower stance, get down low, hands wide, and drive my shoulder in to it. Perhaps that's not a good idea. I feel like I'm in starting blocks to sprint when I do it.
 
I usually use a T-shirt or something to wrap around the bar on my zerchs... haven't gotten them much over 275 for any amount of reps though.

C-ditty
 
Citruscide said:
I usually use a T-shirt or something to wrap around the bar on my zerchs... haven't gotten them much over 275 for any amount of reps though.

C-ditty
Click to expand...

i found a use for the "hot dog bun" pad/squat pad at the gym. i use it for zerchers and people look at me funny when im setting up for the lift.....oh well. its all in fun.
 
bignate73 said:
good pic on the overhead squats spatts. nonerz was doing them last night and that will help her get a visual. shes very visual. she wants to learn a snatch also. i have a buddy who is a club coach so i may ask him to learn her. im not grasping the technique for a snatch too well (no pun all you jokers). do you have a vid of that i can refer her to?
Click to expand...
Yeah, your stance was much wider than what I was using. Another problem I encountered was balance at the bottom. I would end up with too much lean backwards...almost falling back at times!

Spatts, if you can, will you please post a side view of the OH Squats?

Thanks!
 
bignate73 said:


i found a use for the "hot dog bun" pad/squat pad at the gym. i use it for zerchers and people look at me funny when im setting up for the lift.....oh well. its all in fun.
Click to expand...

I actually used that when I was at the 24-hour fitness in Anaheim Hills... but my gym is devoid of any pads... devoid of magazines too... kind of devoid of anything except rock music and mirrors... dirty floors and.. oh.. nevermind. :)

C-ditty
 
Citruscide said:
I usually use a T-shirt or something to wrap around the bar on my zerchs... haven't gotten them much over 275 for any amount of reps though.

C-ditty
Click to expand...

i've done 405 for 3 reps with nothing but the bar and no kind of padding.

X
 
bignate73 said:
good pic on the overhead squats spatts. nonerz was doing them last night and that will help her get a visual. shes very visual. she wants to learn a snatch also. i have a buddy who is a club coach so i may ask him to learn her. im not grasping the technique for a snatch too well (no pun all you jokers). do you have a vid of that i can refer her to?
Click to expand...

Try single arm dumbell ahng power snatches, keeping the feet on the ground but going up on the toes, full extension and shrug. Warmup up the neck though, swap arms every 2 reps etc.

These are really helping my snatch form, and since they are lighter and less technical, a good way to get into it.
 
CCJ, doing snatch grip deads is helping me with my deadlift form. I just started doing it 2 weeks ago, and I can already tell a difference in the way I feel the move. Before I was thinking of pulling back, but over. Now I think about pulling back but up and under. That probably makes no sense whatsoever to anyone but me, does it? lol

Anyway, just another example of Oly technique pouring over in to powerlifting. Keeps the bar in a better path. :)
 
spatts said:


Probably. I've never been formally trained on those. I'll let you school me. :D
Click to expand...

I'd love to. I've been working with female athletes all week trying to show them how to arch on the bench press, do good mornings, and how to squat. I try to be as professional with these ladies and come across as a pro and not just some pervert trying to molest them.

I'm sitting there trying to put my hands around their waist and show them how to arch on the bench, keep their air in, where to put their butt, how to tuck their shoulders, and where to bring the bar down...and not look like I am getting fresh. It was even more difficult the other day when one of the female throwers was having problems moving her hips back on the GM's instead of just bending over with the weight. You have to be 'casual' when you grab their hips and pull them back when doing gm's...to still make them feel comfortable.

I was beginning to wonder today when the girls kept asking me to come over and use my hands to show them how to set up on the bench press again though...lol.

I also nearly broke a baseball player or two into pieces the other day because they were LOOKING at one of my female throwers while she was box squatting. She was sitting back so far that her jogging pants were being pulled down and it was showing quite a bit of her butt and her panties... Darn it...I can't help but be protective...but in the gym people should act like all serious lifters are equal, like athletes, and with respect...not as objects.

B True
 
bfold, here is a trick to help with GM's SLDL's etc:

stand someone facing a corner of a wall or slightly offset of a vertical bar (as in the side of a smith machine). with about 1 feet of space from shoulder to wall, have them bend forward with slightly bent knees. what will happen is that the feet stay planted, the shoulders start to go forward but hit the wall and the butt is forced back. have their arms just hang limp so they dangle to the ground (here is where you indicate the bar is), OR... they can do the same procedure holding on to a broomstick to learn the GM. if that doesnt make sense let me know, i can do some pics or something.
 
Um...ok. I just want to know how to flip a tire.









j/k, B. You're doing a great thing. I hope you're learning about yourself too. I know I learn, more than teach, from coaching.
 
spatts said:
Um...ok. I just want to know how to flip a tire.

j/k, B. You're doing a great thing. I hope you're learning about yourself too. I know I learn, more than teach, from coaching.
Click to expand...

Darn it...I was hoping that you wanted the hands on molestation approach.

:bawling:

B True
 
when you teach something your understanding of that subject soars!

being able to come at a subject from any angle to have it sink in is the hallmark of understanding it.
 
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