Fatbusting: Kirwan's log
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<p>I'm a chicken basically, my squat clean is basically a power clean and a front squat, I don't get under it fast enough. I also didn't finish the pull, so when you start you keep your shoulders over the bar as long as you can, then extend the hips and finish with a shrug with your shoulders behind the bar, at that point you have to get under the bar as fast as possible.</p>
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<p>Then you don't have to lift it as high.</p>
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<p>I got better at that and then got my PB up pretty comfortably. I like power cleans because there is very little chance of breaking your wrist or having the weight fall on top of you :)</p> -
<p>yeah, certainly takes some confidence in your technique to shift that sort of weight above your head. Crazy when you watch how fast (some) people can move through the different movements - that bounce off the thighs and how quickly they snap under the bar. Prior to illness I'd been working on the different movements of a overhead squat. Can barely manage a partial squat just holding the bar overhead. Not used to having it back behind the head and flaring the lats. It messes up my squat form something chronic! </p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="387174" data-time="1377556177">
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<p>yeah, certainly takes some confidence in your technique to shift that sort of weight above your head. Crazy when you watch how fast (some) people can move through the different movements - that bounce off the thighs and how quickly they snap under the bar. Prior to illness I'd been working on the different movements of a overhead squat. Can barely manage a partial squat just holding the bar overhead. Not used to having it back behind the head and flaring the lats. It messes up my squat form something chronic! </p>
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<p>I have terrible flexibility (I can't touch my toes), but I have lots of flexibility in my shoulders, and can get into the overhead squat position pretty comfortably and sit down there.</p>
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<p>That's the exercise that fucked my quad up (feet in the wrong position)...</p> -
<p>NTA - I back squat in socks or flat heeled trainers. But for front squats I typically wear my running shoes. Have found a higher heel makes a lot of difference for fronts, especially if you are still working on hip flexibility to keep your torso upright when you are low in the squat.</p>
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<p>Hijacking Kirwan's thread... how wide is your stance for squats? I see lots of guys at the gym with a narrow-ish stance and lifting heels.</p> -
<p>Yeah, Oly shoes make a big difference for that too.</p>
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<p>Without seeing you squat, my guess is it's not your ankles but how wide your feet are, how strong your core is, keeping your knees above your toes and your bum back and eyes up. Lots of guys in the gym have heaps of issues getting low, and it's flexibility right through the chain. Same build as you (and me) too, takes a lot of work.</p>
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<p>We are doing air squats with our arms straight up and getting as close to the wall as possible. Very hard to keep your back in the right position.</p> -
Keep them dry, grip the bar more with your fingers than the palm of your hand, and don't go too crazy with chalk. <br /><br />Anything over 50 reps in a workout now I use the grips you can buy here www.ruthless.co.nz. After a certain amount they rip whatever you do, for me it's around 80, I think because as I get tired I start gripping the bar too hard.
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<blockquote class='ipsBlockquote' data-author="Milk" data-cid="390112" data-time="1378932044"><p>Thanks. Re dryness - yeah I think the sweat escalated the issue. I was reading this morning about shaving calluses down with a razor, etc. sounds like a hassle.</p></blockquote>
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Milk get yourself a container of chalk. It might seem a bit hardcore, but if you want to be busting out lots of pull-ups, toes to bar etc, then chalk is the best protection. -
<blockquote class="ipsBlockquote" data-author="Milk" data-cid="390112" data-time="1378932044">
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<p>Thanks. Re dryness - yeah I think the sweat escalated the issue. I was reading this morning about shaving calluses down with a razor, etc. sounds like a hassle.</p>
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<p>I use a pumice stone in the shower to keep the calluses smooth. If they catch, they are easier to rip as well.</p> -
My workouts are continuing as normal, over injuries now and just trying to get my capacity back especially with things like running. <br><br>
Has been an interesting change with out strength component, he's swapped the 5-3-1 thing out for 7-7, and by god it's tough. The other day it was Front Squats, and when you add in warmups it's a big number of reps. Got that up to 90kg, but only got 5 up as the bar rolled off. Happy to get the 85 x 7 up though, and then we did the WOD!<br><br>
Been like that for two weeks now, it's much harder than before! -
<blockquote class='ipsBlockquote' data-author="JK" data-cid="396612" data-time="1381408698"><p>Tried those pre-workouts yet?</p></blockquote>
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Work and moving jobs are getting in the way. If I can negotiate a session tomorrow morning, I'll try one for that. Super pump the best?
