Arms Like Garth - a weight-training wire
36 watchers
Aug 2023
9:40pm, 31 Aug 2023
2,067 posts
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Homeless Kodo
Squats/deadlifts. Caveat first, I’m tired so I hope this makes sense. If you’re squatting regularly it’s not absolutely necessary to deadlift but depending on your goals it’s probable that you’re missing out if you don’t train some kind of hip hinge movement. Because the 3 muscles of the hamstring are biaxial/biarticular (however you want to phrase it) the length doesn’t alter during a squat so their main role in the squat is stabilisation in conjunction with the adductor magnus. Some of the hamstring upper fibres will get activated during hip extension in the final few degrees in conjunction with the glute max, but nothing significant. There’s some conjecture that by squatting with the bar in a low bar position, which forces you to sit further back in the squat to maintain your centre of mass over your mid foot, it’s possible activate more hamstring fibres as an agonist. To activate your hamstrings as an agonist/mover, to compensate for their lack of agonist role in the squat, you need to activate them by taking them through their range of movement. The most effective exercises I know for this are deadlift, Romanian deadlift, stiff leg deadlift, hip thruster, good morning. Any of these will do a the job, but you’ll get more total body involvement from a deadlift whether conventional or sumo stance. |
Sep 2023
9:54am, 1 Sep 2023
31,228 posts
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Maclennane
Wow, thank you. I suppose I should do some more research into sport specifics, as I'm lifting mostly for functional strength for throwing
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Sep 2023
10:29am, 1 Sep 2023
2,068 posts
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Homeless Kodo
Will reply more fully in due course but, if you’re lifting for throwing strength then it’s a superb idea for you to train hip flexion-extension with one of those exercises I listed.
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Sep 2023
10:57am, 4 Sep 2023
31,234 posts
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Maclennane
Complete brainless moment this morning, did a set of 5 at 80 on the bench press, then chucked a couple of 5s on, but didn't adjust at all for lowering it down, half crushed myself, managed one rep and had to go back.
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Sep 2023
11:57am, 4 Sep 2023
41,153 posts
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Nellers
We’ve all been there with the bench press, Mac. I just get there 35kg before you! Was bored yesterday so I set up for cleans with the Olympic bar and the he new plates. Previously I’d cleaned 53.5kg using the old 1 inch bar and plates that don’t spin, which was “sub-optimal” in terms of stress on the wrists. Yesterday I topped out at 65kg, so I’m pleased with that. I need some proper coaching to get the timing of a squat clean to get much further but it does make me think that my squat needs some work as I’m only at about 70-73.5 for 5 reps on that so far. |
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Sep 2023
12:13pm, 4 Sep 2023
31,237 posts
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Maclennane
Well in, Nellers. I'm going to pay for some coaching, I'm still working out what I want to use it for as I can't afford much
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Sep 2023
6:29am, 6 Sep 2023
31,256 posts
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Maclennane
There's nobody here, so I'm telling you lot. 2x5x120kg so far on squats today. Think that’s a lifetime pb
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Sep 2023
8:33am, 6 Sep 2023
41,161 posts
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Nellers
HUUUGE Mac! Well done, mate, and where are the gym bros when you need them to give that little nod? (Also I can't even deadlift that for 1 rep so blimey, mate!) |
Sep 2023
10:00am, 6 Sep 2023
12,274 posts
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lammo
Nice one Maclennane, how are the shorts holding up today?
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Sep 2023
12:16pm, 6 Sep 2023
31,258 posts
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Maclennane
shorts intact thanks. Touch wood, today has featured no pratfalls at all
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