strict press standing barbell i think i am up to 80, on dumbells i did 3reps on 38kg each side. its the getting them up from the ground to the shoulder that is the difficulty. tips….. do pull ups before hand, and some standing jumps. works antagonistic muscles and also instigates maximal force
@dombower No problem. Its probably got a better name than "butt wink" but thats what bro-scientists call it. Check out my old squat video from October if you want, obviously happening in that one. Shortly after that I started seeing a S&C coach and we started doing loads of mobility and flexibility work aswell as core exercises and went to the front squat for a while. When I went back to the back squat the lower back rounding has pretty much gone, I just need to go an inch or so lower.
@SpeedoJoe aah flexability, that is what i dont have and it is something which i have stayed away from, when i had my car crash and fucked my back the stretching exercises i was tought only irritated the nerve so i decided rather be inflexable and not in pain than flexible and in constant pain. and it is right in that area. i wonder if i can increase mobility without irritating the nerve?
@dombower I imagine there's a way of fixing it without freaking out said nerve.
There are a lot of people who think they know how to fix it but I would try and find a professional who knows their shit. Have you ever considered getting a trainer? If you look around for long enough you can normally find someone with good skills and qualifications. Unfortunately a lot of normal PTs are full of shit.
@dombower To answer your question regarding powercleans, its up to you, but I personally prefer to keep it higher sets, lower reps. I usually do 5 X 3 max with 5 X 2 being my preferred. Literally because, once you start to fatigue (which will happen when the loads get heavier) your form is likely to deteriorate. Besides which you want to develop maximum explosiveness. What are your goals though? raw strength/power or size or both?
Dom about your back injury if your having trouble running I would recommend swimming. I busted my back few years ago at work and i could barely walk let alone run so my doc suggested swimming as it takes alot of stress of your back due to less gravity, best thing I ever did. I'm back to running 5 miles a day. Also it will complement your weight lifting nicely as it will gently stretch them muscles.
My olympic lifts suck so I cant comment on those, but some things I will say about your squat.
1) It seems that your knees buckle inwards SLIGHTLY out of the hole, so focus on "showing your groin" or "spreading the floor" with the outer part of your feet and REALLY pushing your knees out during the upward drive.
2) Your hips move up first before your torso does out of the hole, so focus on super tight core, holding your breath and keeping a hard lumbar arch all the way up.
If you goal is for overall strength. Then what you need to look at is the reps and set numbers you are doing. when i want to become stronger i have to workout what my body requires for reps. Some people require 8-12reps for there upper body. Legs generally require around 12-20. A race horse can run for quite a few miles and become lean. A lion can fight intensely for a short while , REST then recover. Then they become strong & powerful.
@lazarus554 Look at a long distance runner, lean and thin. A sprinter more mass and more powerful. Short an very intense if you require mass muscle. Long workout generally lead to the trainee giving up working out. They've been conditioned to what the muscle mags promote as long workouts that are a waste of your time and effort. Listen to your body as know one knows your body like you.
Dom set your sights on looking at the join from the wall to ceiling. Focus on a high point and this will help you keep balance, WHERE YOUR HEAD GOES! YOU GO...Looking at your video your vision is all over the place. Focus! With squats also keep your back as straight as possible. Avoid having your thighs going lower than your knees, you will end up with cracking knees and stretched tendons.
on the squat - can't see your feet, but the weight should be only on your heels, hard to tell if it's maybe shifting from heel to ball-of-foot / toes. also, at around the 0:40 mark, i notice that on your way up, your back is pitching forward a bit during the initial push, which i think is bad.
What is your main aim? To build muscle as a bodybuilder or become a power lifter?
With squats you should have a safety rack just incase your back suddenly goes as mine once did, now I have a nerve damaged back with pains down my right leg.
If you want to become bigger talk to me for advise. Don't overtrain either or your go down hill.
@lazarus554 the final aim i havent decided on y et, but my goal at the moment is to be able to lift heavier weights, and increase my strength. I had nerve damage in my spine also from a car crash in the past and so far since doing these squats i have had no issue (built up from a very light weight) yet still if i go running for more than 30 minutes one of my legs becomes numb and i get pins and needles. doc said to stretch but that just caused more nerve irritation
@lazarus554 The less you go in-road to your bodies recovery the better shape you are for growth and strength. Alot of people say train 5 days a week, this is wrong as you will get weaker. Train hard slow and in good form. Drink plenty of water. Go to bed at the same time ever night. Forget the protein powers as they will bind you up. Avoid taking big meals as the blood to the stomach will make you slow lack lust. If your constantly tired and feel your not getting anywhere..av a break
@SpeedoJoe got a video up today regarding the butt wink and how i am trying to fix it but also suddenly noticing it and thinking it really really bad!!
I don't know what your goals are but exercises like the clean and jerk--or any exercise that rely's on technique and momentum--aren't very effective at building muscle and raw power.
@MrBiloDoh my goals just now are getting good form and learning to do the work safely. Ill take your advice and lay off the technique and momentum related exercises and work on the power stuff like squats and deadlifts
@dombower Get yourself the Kindle app (free for iphone) and then on Amazon get the Mark Rippetoe: Starting Strength 3rd Edition book. You'll learn things from it that would take you about 15 years of training to master and there is so much detail on form that even guys who think they have form nailed can still learn. It's about £7 for kindle but rare to find it in print as it's sought after. He's the Joe McNally of strength teaching.
@MrBiloDoh Incorrect, power is strength applied over time and the clean and jerk and the Olympic style lifts are intensely reliant on power plus technique. 'Powerlifting' is confusingly named, for example a max effort 1RM squat is basically an incredibly heavy move performed very slow and controlled so the actual power applied is low (Heavy weight, slow time) compared to a snatch. Raw strength is what you mean, not raw power.
@MrBiloDoh The term 'power' when applied to weights is that power is the force applied to resistance causing the object providing the resistance to accelerate or change velocity. The faster the bar moves each rep at a constant weight, the more power applied to it. (That's where time comes into it) At a 1RM max, force is very high while power is very very low. 'Work' is force over distance, not over time.
@speckyprick Oh I see...then power is just kinda useless. To produce the most power you would just have to do lite dumbbell curls with lots of reps in a short amount of time. Dom Bower probably doesn't want to develop power then because it's just kind of arbitrary. Instead he may just want to increase his 1RM.
@MrBiloDoh Kind of but not really lol power is used per rep on the Olympic lifts, power cleans (nicely named) the snatch, clean and jerk, Those are maximal power lifts in weights as the bar is accelerating really fast with a lot of weight. The vertical box jump, punching, sprinting are all what you would require power for. It's just interesting how 1RM 'Powerlifting' doesn't really involve true power despite its name and this causes confusion. Strengthlifting sounds a bit shit tho lol
Good form! For Squats, slow the decline down, it puts more stress on your joints/tendons if you bounce back too hard. Go for a lighter weight and pause at the bottom. Stick to Dead lifts and Squats for your compound movements and focus on form with those whilst sustaining maximum intensity. Everything else is just over doing it. 4 Sets 6-12 reps. And get a spotter! Your gonna snap yo shit up!!! hahaha
Here's my 2c re: squats. Speed looks fine. Form is mostly okay but it's not so good to push through with the hips like that. The weight shifts forward and you end up putting more strain on your lower back. If it gets too exaggerated, something bad is going to happen. My advice would be to have the bar a little bit lower on your back (there's a natural groove between the delts and traps when you have your arms back in a squat) with your hands out a bit wider on the bar for stability.
@Dombowerphoto Just one other thing with your squats. If you watch yourself, you'll notice your knees coming in at the bottom as you begin to push up. This is reducing your stability as well . Together with the leaning forward you're seeing as you push up, half your battle you're fighting is in keeping your balance. Feet a little bit wider, toes pointing out a bit more and your base will be more solid. Remove the wasteful fight for balance, your squat will go up, def (I bet you could add 20KG)
@42hiker Actually, can't see your feet but they actually look okay, for how wide they are. But definitely point them out more. This is the reason your knees keep coming in and reducing your base stability.
Comment removed
paulisacrazyfreak101 3 weeks ago
@paulisacrazyfreak101 you go to the pleasance gym? cool.
strict press standing barbell i think i am up to 80, on dumbells i did 3reps on 38kg each side. its the getting them up from the ground to the shoulder that is the difficulty. tips….. do pull ups before hand, and some standing jumps. works antagonistic muscles and also instigates maximal force
dombower 3 weeks ago
Might be a good idea not to lift in running shoes as they raise the heel.
Converse are a decent affordable alternative if you can't affort weightlifting shoes or even barefoot if your gym wouldn't spack out about it.
SpeedoJoe 1 month ago
Your butt wink on your squats is pretty profound. No one wants back rounding, upper or lower.
Mobility, flexibility and activation work over a few months got rid of it for me.
SpeedoJoe 1 month ago
@SpeedoJoe ah just had to google butt wink, i see it now.will work on that big time
thanks for the heads up
dombower 1 month ago
@dombower No problem. Its probably got a better name than "butt wink" but thats what bro-scientists call it. Check out my old squat video from October if you want, obviously happening in that one. Shortly after that I started seeing a S&C coach and we started doing loads of mobility and flexibility work aswell as core exercises and went to the front squat for a while. When I went back to the back squat the lower back rounding has pretty much gone, I just need to go an inch or so lower.
SpeedoJoe 1 month ago
@SpeedoJoe aah flexability, that is what i dont have and it is something which i have stayed away from, when i had my car crash and fucked my back the stretching exercises i was tought only irritated the nerve so i decided rather be inflexable and not in pain than flexible and in constant pain. and it is right in that area. i wonder if i can increase mobility without irritating the nerve?
dombower 1 month ago
@dombower I imagine there's a way of fixing it without freaking out said nerve.
There are a lot of people who think they know how to fix it but I would try and find a professional who knows their shit. Have you ever considered getting a trainer? If you look around for long enough you can normally find someone with good skills and qualifications. Unfortunately a lot of normal PTs are full of shit.
SpeedoJoe 1 month ago
@dombower To answer your question regarding powercleans, its up to you, but I personally prefer to keep it higher sets, lower reps. I usually do 5 X 3 max with 5 X 2 being my preferred. Literally because, once you start to fatigue (which will happen when the loads get heavier) your form is likely to deteriorate. Besides which you want to develop maximum explosiveness. What are your goals though? raw strength/power or size or both?
LCStreetPhotographer 3 weeks ago
Dom about your back injury if your having trouble running I would recommend swimming. I busted my back few years ago at work and i could barely walk let alone run so my doc suggested swimming as it takes alot of stress of your back due to less gravity, best thing I ever did. I'm back to running 5 miles a day. Also it will complement your weight lifting nicely as it will gently stretch them muscles.
Blobjonblob 1 month ago
I go down slow, up fast!
Yahweigh 1 month ago
My olympic lifts suck so I cant comment on those, but some things I will say about your squat.
1) It seems that your knees buckle inwards SLIGHTLY out of the hole, so focus on "showing your groin" or "spreading the floor" with the outer part of your feet and REALLY pushing your knees out during the upward drive.
2) Your hips move up first before your torso does out of the hole, so focus on super tight core, holding your breath and keeping a hard lumbar arch all the way up.
Happy lifting!
EishinRyu 1 month ago
If you goal is for overall strength. Then what you need to look at is the reps and set numbers you are doing. when i want to become stronger i have to workout what my body requires for reps. Some people require 8-12reps for there upper body. Legs generally require around 12-20. A race horse can run for quite a few miles and become lean. A lion can fight intensely for a short while , REST then recover. Then they become strong & powerful.
lazarus554 1 month ago
@lazarus554 Look at a long distance runner, lean and thin. A sprinter more mass and more powerful. Short an very intense if you require mass muscle. Long workout generally lead to the trainee giving up working out. They've been conditioned to what the muscle mags promote as long workouts that are a waste of your time and effort. Listen to your body as know one knows your body like you.
lazarus554 1 month ago
Dom set your sights on looking at the join from the wall to ceiling. Focus on a high point and this will help you keep balance, WHERE YOUR HEAD GOES! YOU GO...Looking at your video your vision is all over the place. Focus! With squats also keep your back as straight as possible. Avoid having your thighs going lower than your knees, you will end up with cracking knees and stretched tendons.
lazarus554 1 month ago
on the squat - can't see your feet, but the weight should be only on your heels, hard to tell if it's maybe shifting from heel to ball-of-foot / toes. also, at around the 0:40 mark, i notice that on your way up, your back is pitching forward a bit during the initial push, which i think is bad.
bluepowder7 1 month ago
What is your main aim? To build muscle as a bodybuilder or become a power lifter?
With squats you should have a safety rack just incase your back suddenly goes as mine once did, now I have a nerve damaged back with pains down my right leg.
If you want to become bigger talk to me for advise. Don't overtrain either or your go down hill.
lazarus554 1 month ago
@lazarus554 the final aim i havent decided on y et, but my goal at the moment is to be able to lift heavier weights, and increase my strength. I had nerve damage in my spine also from a car crash in the past and so far since doing these squats i have had no issue (built up from a very light weight) yet still if i go running for more than 30 minutes one of my legs becomes numb and i get pins and needles. doc said to stretch but that just caused more nerve irritation
dombower 1 month ago
Comment removed
lazarus554 1 month ago
@lazarus554 The less you go in-road to your bodies recovery the better shape you are for growth and strength. Alot of people say train 5 days a week, this is wrong as you will get weaker. Train hard slow and in good form. Drink plenty of water. Go to bed at the same time ever night. Forget the protein powers as they will bind you up. Avoid taking big meals as the blood to the stomach will make you slow lack lust. If your constantly tired and feel your not getting anywhere..av a break
lazarus554 1 month ago
Squat:
Try to do the "down" move slower - up to 2-3 secs (cout in your head).
The up motion should be energetic!
The beggining of the up motion shoul come from your back (this helps to maintain the proper back possition and prevents from the hips movement)
Looks like 100kg was about 5-10 kg to much for you.
twiendlocha 1 month ago
@twiendlocha Listen to this guy. My S&C coach pretty much said the same thing about the downward motion.
If it means you have to go down a bit in weight then by all means do it. Shit, even practising with a blank bar is useful.
SpeedoJoe 1 month ago
@lazarus554 do you think front squats will help, i am watching a video just now and it is advising overhead squats.
dombower 1 month ago
@dombower Front squats are a good alternative if you have previous back problems.
SpeedoJoe 1 month ago
@SpeedoJoe You have to decrease in weight but it doesn't make it any easier as your front is working more.
SpeedoJoe 1 month ago
@SpeedoJoe got a video up today regarding the butt wink and how i am trying to fix it but also suddenly noticing it and thinking it really really bad!!
dombower 1 month ago
@dombower Ace. When I noticed mine last year I had the same reaction.
BTW, go check your Facebook friends.
SpeedoJoe 1 month ago
I don't know what your goals are but exercises like the clean and jerk--or any exercise that rely's on technique and momentum--aren't very effective at building muscle and raw power.
MrBiloDoh 1 month ago
@MrBiloDoh my goals just now are getting good form and learning to do the work safely. Ill take your advice and lay off the technique and momentum related exercises and work on the power stuff like squats and deadlifts
dombower 1 month ago
@dombower Get yourself the Kindle app (free for iphone) and then on Amazon get the Mark Rippetoe: Starting Strength 3rd Edition book. You'll learn things from it that would take you about 15 years of training to master and there is so much detail on form that even guys who think they have form nailed can still learn. It's about £7 for kindle but rare to find it in print as it's sought after. He's the Joe McNally of strength teaching.
speckyprick 1 month ago
@speckyprick cool will get tthat asap
dombower 1 month ago
@MrBiloDoh Incorrect, power is strength applied over time and the clean and jerk and the Olympic style lifts are intensely reliant on power plus technique. 'Powerlifting' is confusingly named, for example a max effort 1RM squat is basically an incredibly heavy move performed very slow and controlled so the actual power applied is low (Heavy weight, slow time) compared to a snatch. Raw strength is what you mean, not raw power.
speckyprick 1 month ago
@speckyprick That's not true at all. "Power" is the rate at which energy is transferred, used, or transformed. What you were describing is "work".
MrBiloDoh 4 weeks ago
@MrBiloDoh The term 'power' when applied to weights is that power is the force applied to resistance causing the object providing the resistance to accelerate or change velocity. The faster the bar moves each rep at a constant weight, the more power applied to it. (That's where time comes into it) At a 1RM max, force is very high while power is very very low. 'Work' is force over distance, not over time.
speckyprick 4 weeks ago
@speckyprick Oh I see...then power is just kinda useless. To produce the most power you would just have to do lite dumbbell curls with lots of reps in a short amount of time. Dom Bower probably doesn't want to develop power then because it's just kind of arbitrary. Instead he may just want to increase his 1RM.
MrBiloDoh 4 weeks ago
@MrBiloDoh Kind of but not really lol power is used per rep on the Olympic lifts, power cleans (nicely named) the snatch, clean and jerk, Those are maximal power lifts in weights as the bar is accelerating really fast with a lot of weight. The vertical box jump, punching, sprinting are all what you would require power for. It's just interesting how 1RM 'Powerlifting' doesn't really involve true power despite its name and this causes confusion. Strengthlifting sounds a bit shit tho lol
speckyprick 4 weeks ago
Good form! For Squats, slow the decline down, it puts more stress on your joints/tendons if you bounce back too hard. Go for a lighter weight and pause at the bottom. Stick to Dead lifts and Squats for your compound movements and focus on form with those whilst sustaining maximum intensity. Everything else is just over doing it. 4 Sets 6-12 reps. And get a spotter! Your gonna snap yo shit up!!! hahaha
SupremePhotography 1 month ago
Here's my 2c re: squats. Speed looks fine. Form is mostly okay but it's not so good to push through with the hips like that. The weight shifts forward and you end up putting more strain on your lower back. If it gets too exaggerated, something bad is going to happen. My advice would be to have the bar a little bit lower on your back (there's a natural groove between the delts and traps when you have your arms back in a squat) with your hands out a bit wider on the bar for stability.
42hiker 1 month ago
@42hiker This will reduce the leaning-forward you're seeing, which will keep the weight more over your center of gravity.
42hiker 1 month ago
@42hiker ah yes good advice, totally forgot to have the bar lower on the back. will make sure i double check that next time.
Dombowerphoto 1 month ago
@Dombowerphoto Just one other thing with your squats. If you watch yourself, you'll notice your knees coming in at the bottom as you begin to push up. This is reducing your stability as well . Together with the leaning forward you're seeing as you push up, half your battle you're fighting is in keeping your balance. Feet a little bit wider, toes pointing out a bit more and your base will be more solid. Remove the wasteful fight for balance, your squat will go up, def (I bet you could add 20KG)
42hiker 1 month ago
@42hiker Actually, can't see your feet but they actually look okay, for how wide they are. But definitely point them out more. This is the reason your knees keep coming in and reducing your base stability.
42hiker 1 month ago