Been practicing for 2 weeks up to this vid. After watching it, I think I can put my shoulders more behind the bar. But please let me know if you have any advice on my set up and pull.
Dan I've watch a bunch of your squat videos on YouTube at BBBC and I was wandering about your Orange squat rack, what brand is it. It look like it has a ton of different adjustments on it. Also when your lifting there do you ever use a Texas squat bar or do you have certain bars you only like to use. By the way your an awesome person to watch lift, I hope I get to meet you next year at the CAGE.
Was hoping you could help me out a bit, I'm not a powerlifter nor bodybuilder but a gymnast (specializing on still rings) and for the last year I've been having a hard time getting stronger. Wich is too bad as I'm just underneath worlds best. I've tried doing more work, i've tried doing less volume.. Nothing seems to really work.
How did you find the trainingvolume that fits your body?
And when adjusting intensity, how do you adjust the volume?
You think I could benefit for gaining some mass, considering i am in a bodyweight related sport?
Hey Dan.
Was hopping you could tale a glimpse at my form? I have pulled 300 kg X 2 with this form but i Think i should adjust it.
What i am seeing is lack of hip drive, hence rounding the back from the beginning. I am starting to do hop stretchers Daily now and hopping it Will make a difference. What you Think?
Hey Dan.
Was hopping you could tale a glimpse at my form? I have pulled 300 kg X 2 with this form but i Think i should adjust it.
What i am seeing is lack of hip drive, hence rounding the back from the beginning. I am starting to do hop stretchers Daily now and hopping it Will make a difference. What you Think?
Really not much wrong there. I don't like pulling with straps usually because when I set up I feel that I tend to have a hard time setting the back tighter than the hamstrings so it tends to lead to a little rounding in the lower back. Overall looks ok
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Was hoping you could help me out a bit, I'm not a powerlifter nor bodybuilder but a gymnast (specializing on still rings) and for the last year I've been having a hard time getting stronger. Wich is too bad as I'm just underneath worlds best. I've tried doing more work, i've tried doing less volume.. Nothing seems to really work.
How did you find the trainingvolume that fits your body?
And when adjusting intensity, how do you adjust the volume?
You think I could benefit for gaining some mass, considering i am in a bodyweight related sport?
Thanks anyway!
The primary thing I'd suggest is if you're working on holding a certain position and feel you're not strong enough then to use some assistance if possible either from a coach or stretchy band so you can hold a position you're striving for even if you're not strong enough yet. Do it enouch and you'll reduce the assistance. But you need to get into the position first to strengthen it. And rings are SO specific that I don't thing many other cross training or lifting practices will carry over well.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
The primary thing I'd suggest is if you're working on holding a certain position and feel you're not strong enough then to use some assistance if possible either from a coach or stretchy band so you can hold a position you're striving for even if you're not strong enough yet. Do it enouch and you'll reduce the assistance. But you need to get into the position first to strengthen it. And rings are SO specific that I don't thing many other cross training or lifting practices will carry over well.
Working with a spot and bands alternated but doesnt seem te get me stronger. Nutrition is pretty much on point, and I try to switch things up every couple of weeks..
So I tought maybe a little more mass or a beter workload/training or workload/week could help me.
How do you try to find the best amount of workload and rest?
Dan I've watch a bunch of your squat videos on YouTube at BBBC and I was wandering about your Orange squat rack, what brand is it. It look like it has a ton of different adjustments on it. Also when your lifting there do you ever use a Texas squat bar or do you have certain bars you only like to use. By the way your an awesome person to watch lift, I hope I get to meet you next year at the CAGE.
Thanks man. The orange rack is just the basice 2" x 2" rack sold on elitefts.com although I had the J-hooks ground down to be shorter for easier unracking. When I squat I'll do my squats with a Texas Squat Bar (25 kg) unless I'm focusing on beltless squats where I've used a Texas Power Bar (20 kg). I also have an Ivanko Power Bar which I use for front squats as it's diameter is slightly thinner at 28 mm. This means just a little more whip and it settles behind the delts more easily.
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
Been practicing for 2 weeks up to this vid. After watching it, I think I can put my shoulders more behind the bar. But please let me know if you have any advice on my set up and pull.
Thanks
Overall looks good just as you said, however, your shoulders are forward of the bar and that's making the back do more of the work. Just get a little tighter in the start, and get the initial motion pulling back a little more. Doing great so far though, keep it up
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I'm actually intrigued as to what your opinion on this is as well. For competition(low bar) squats, do you think it's better to hit one top set where you go all out(without form breaking down), or not go full effort and hit more sets with the same weight instead? For example, I know I can hit a top set for 4 reps, and won't be able to get 4 again with good form on the next set. Should I hit the 4 reps for one set, or just hit two sets of say, 3?
This mostly depends on skill and experience. If you're lifting extremely heavy weights then you won't want multiple sets probably, but at moderate weights, both approaches are good. I don't like a lot of volume on back squats because I tend to overuse my lower back, but I make up for that with high bar and front squats to make the legs have a high workload. For fronts in particular I like to repeat weights and will often hit better sets for more reps on the second or third set because I'm more efficient through the workout from set to set. High bar I focus on paused reps usually just 1-3 and I work up to a top weight but the focus is on power and acceleration not just maxing the weight. This is a way to BUILD technique and not just comprehend it.
However more intermediate lifters and especially novice lifters must do multiple sets for the volume and for the practice
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
I'm having trouble keeping my weight on my heels during deadlifts, it's usually towards the end of my deads when I'm fatigued. Here's a video. https://m.youtube.com/watch?v=Xhc2ianzMXc. Thanks so much for answering!! Also, I'm doind squat arms rest deads shoulders rest, but this week I added in another rest day after arms because I didnt want my lower back to he sore for deads, would be ok to have on my normal split? Again, thanks a ton!
Try lifting in wrestling shoes or barefoot so there's no cushioning under your feet. Also, try not to yank the bar. That can pitch you forward
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
This mostly depends on skill and experience. If you're lifting extremely heavy weights then you won't want multiple sets probably, but at moderate weights, both approaches are good. I don't like a lot of volume on back squats because I tend to overuse my lower back, but I make up for that with high bar and front squats to make the legs have a high workload. For fronts in particular I like to repeat weights and will often hit better sets for more reps on the second or third set because I'm more efficient through the workout from set to set. High bar I focus on paused reps usually just 1-3 and I work up to a top weight but the focus is on power and acceleration not just maxing the weight. This is a way to BUILD technique and not just comprehend it.
However more intermediate lifters and especially novice lifters must do multiple sets for the volume and for the practice
That's how I feel; that low bar back squats tend to just work my back and hips before my legs. Does one heavy top set of low bar squats followed by several sets of paused high bar squats sound adequate for someone squatting just over double bodyweight? Plus front squats on another day.
That's how I feel; that low bar back squats tend to just work my back and hips before my legs. Does one heavy top set of low bar squats followed by several sets of paused high bar squats sound adequate for someone squatting just over double bodyweight? Plus front squats on another day.
No because you need to practice your technique. You need to feel the leg drive still being there in your low bar squats. Focusing on how you accelerate from the bottom THROUGH the sticking point and feeling your legs driving the weight the entire time is key. Do it during your warmups first from a slow descent so it's not to be confused with a stretch reflex. You don't need to use the stretch reflex to squat light weights, so you should just rely on being in the right position and feeling your legs and back driving the weight throughout the lift
Dan "Boss" Green
WR 2099 raw total @220
WR 2083 raw total @242
WR 2210 raw w/wraps total @242
No because you need to practice your technique. You need to feel the leg drive still being there in your low bar squats. Focusing on how you accelerate from the bottom THROUGH the sticking point and feeling your legs driving the weight the entire time is key. Do it during your warmups first from a slow descent so it's not to be confused with a stretch reflex. You don't need to use the stretch reflex to squat light weights, so you should just rely on being in the right position and feeling your legs and back driving the weight throughout the lift
How then, for a rookie, would you arrange the sets and reps when the weights hit near-maximal? I follow pretty much basic linear progression, adding weight each week. Right now, when the weights are lighter I normally do several sets of 5 or 6, but then taper down to single sets of 3-1.
Sorry for all the questions, but you are a wealth of knowledge!
Hey dan what percentage do you recommend starting with on bench low bar squat and deals when following a program like yours and what increments do you raise weights
Hey Boss! Hope your training is going well and you're living it up man. I was curious, I know you have a gymnast background and tons of natural ab/back/serratus development which attribute to your brute strength...what recommendations for exercises would you propose for targeting the serratus specifically?
Currently with all the overhead work and pressing I'm integrating into my training, I'm finding that this weak link is the missing piece and not allowing me to stabilize my scapula causing some soft tissue beat downs. Your advice is always appreciated.
Do you have any advice on low bar placement and how to stay more upright? It seems like when I place the bar on my rear delts, my elbows tend to flare out a bit and then my upper back rounds. I've been having trouble getting my elbows more underneath the bar and when I do, it feels like the bar could fall off which forces me to round over.