Bling Bling, new squat 5RM :)

[coolcolj]

No problem I always welcome feedback, otherwise I wouldn't post any clips

I just feel arching the back fatigues the erectors too much and puts alot of pressure on the spine.

 

[coolcolj]

article that supports my views

http://www.t-mag.com/nation_articles/270spine.jsp

http://www.t-mag.com/nation_articles/271spine.jsp

SM: Yes…from several perspectives. When you look at the mechanisms of injury—let’s take for example a herniated disk—if a person maintains a neutral spine, as would an Olympic weight lifter for example, it’s very difficult to create a herniated disk. In contrast, in powerlifting some of the folks repeatedly flex their spine, and repeated full flexion with spinal compression is the mechanism to create a herniated disk.

Here is an example of where a muscle physiologist might tell you "Yes, you’ve got to work the spine through a full range of motion," but if you do it under load you risk replicating the disk herniating mechanism. So the training becomes a damaging routine accumulating microtrauma rather than continuous tissue enhancement and improved performance motor patterning.

Another vital fact is that under pure compression loads, and when the spine is fully flexed, we’ve measured the spine losing up to 40% of its ability to bear compressive loads. In other words the spine is strongest when in a neutral position.

Also among the misperceptions that I hear out there about the rectus abdominis, and upper vs. lower abdominals, is that you’ve got to work the rectus throughout its range of motion. Again these might be muscle physiologists speaking but not people who are cognizant of spinal mechanics. For example, when you look at the architecture of the rectus, it’s a muscle with four heads, four contractile components each separated by a lateral tendon.

If it was a muscle designed to work through its full range of motion it would be one long continuous muscle—but it’s not. It anchors the obliques and transmits the hoop stresses laterally through those lateral tendons. If it wasn’t beaded, the oblique forces would rip it apart laterally. In many elite performances the abdominals contract isometrically. Too many bad backs are created by misinformed people thinking they need to train the rectus with repeated full flexion exercises. There are much better and safer ways to do this.

So again if we’re training athletes to perform, the question is do they need to work the lumbar spine through a full range of motion? Lumbar flexibility often increases the risk of future chronicity! For example, I’ve worked with some very good discus throwers and you’d think that discus throwing would require a huge amount of twist in someone’s back. In fact, if you take the twist out of the training, stabilize and lock the ribcage onto the pelvis, and twist through the legs and shoulders, you may actually enhance performance. Certainly it may be required to reduce back symptoms.

Other performance requirements include variables like speed, agility and/or strength for example; all three of these things require stability, perhaps keeping a line of drive down the torso and through the feet into the ground, etc. A stiffened core may be optimal. So, of course this whole issue depends on the person and the task. But in many cases from both performance and safety perspectives, it’s a bit of a myth that the spine needs to be trained through its range of motion.

 

[PolishHammer1977]

But it would strengthen your erectors and your entire posterior chain as well.

Do you have weak erectors?

 

[coolcolj]

Probably not, I do explosive hypers with up 105lbs for several sets of 10 so far

And don't forget I pull a lot in my olylifts which I do 3 times a week plus reverse hypers

 

[Tiervexx]

Great job!

 

[JOKER47]

Also, I think part of the reason he has little to no arch, is due to where he places the bar. WAY up on his shoulders, almost on his neck. Far higher than power lifters, I believe.

I squat primarily olympic style, yet I still hold the bar lower "in the groove", therefore, I have a lot more arch than CCJ just holding the bar on my back.

As for the knees, I know what you mean, CCJ, about seeing "all oly lifters" have there knees push in. I saw that in the competition on TV a while back. Looked even MORE dangerous when they did it. I noticed, the bigger (stronger) the lifter, the LESS the knees came inwards. Stronger hips on those guys?? They were moving 200lbs or more than the smaller guys.

My personal thought? Take a slightly wider stance. Not much, and keep your toes pointed out. (Like there are now.) That will enable you to try and spread the floor a little more than you can with the stance you have now.


This is just MHO, and thoughts. Please take it as that.


Regards,
Joker

 

[coolcolj]

I actually squat wider somtimes, depending on the alignment of the moon and stars
My squat stance width changes from set to set, just where ever I plonk my feet after I walk out. Doesn't seem to effect my strength or feel.
Not sure about spreading the floor, especially in oly shoes. I just push through my heels and try to slam the bar to the ceiling

Here is that clip from last week - 295x5 - from a more side on angle. You can see my back is just straight - neutral.

right click and save
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullOlyBackSquatPR295x5_3rdSept03.mpg

 

[coolcolj]

Just measured my legs, 28.5 inches

Thats what lots of squatting will do, I remeber them being around 27 inches not so long ago!

 

[JOKER47]

I actually squat wider somtimes, depending on the alignment of the moon and stars
My squat stance width changes from set to set, just where ever I plonk my feet after I walk out. Doesn't seem to effect my strength or feel.
Not sure about spreading the floor, especially in oly shoes. I just push through my heels and try to slam the bar to the ceiling

Here is that clip from last week - 295x5 - from a more side on angle. You can see my back is just straight - neutral.

right click and save
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullOlyBackSquatPR295x5_3rdSept03.mpg

The slightly wider stance will enable you to feel like your "spreading the floor" a bit more. At least, that's how I've heard it described. With a "true" powerlifting stance, the feeling of that becomes much more prominent.
I am just to inflexible at the moment to squat with such a wide stance.


Joker

 

[lucidblue]

Good job on your PR!!