Thoracic extension at press lockout
Is it okay to have a lot of thoracic extension at lockout to keep bar over midfoot if my shoulder mobility sucks?
Oh yeah, I know that was kinda shitty camera placement. Edit: It was also my last set so next time I will put it higher. No way to manually mount my phone at a 45deg angle. I can ask someone but I record myself A LOT... So I will gladly do it if you guys specially request me to.
Edit 2: I have a hypothesis. I think that I am overexaggerating the 'hips back' cue when the bar passes my head. I had been using that cue to make sure I throw my torso forward. But I think my t-spine is in the correct position as it is, and I don't need to throw my hips back as much. When I throw my hips back (and keeping a flat lumbar), that's what's causing me to extend my t-spine. If I keep my hips somewhat more neutral at lockout, my upper body should still be able to remain in the same position, my shoulders and arms should still be plumb vertical, and the bar should still be over midfoot. In other words, I think I am using thoracic extension to keep the bar over midfoot instead of just having a more neutral total body form which would have the same result, with my upper body in the correct position, and without over-extension in any area.
So what I think I will do is (A) ignore the hip cue, just get my chest forward like I already do, and of course still keeping weight over mid foot. (B) I think perhaps I can extend my hips forward moreso (so exaggerating the bow shape a bit more) in the starting position, which may help prevent my hips from shooting back too far when I press up.
Also I need to stop hyperextending my knees. I think that's why I get minor quad strain from presses. Lol.
Please do correct me if I am wrong.
Thanks very much in advance!
Last edited by mangoose; 07-14-2012 at 03:22 AM.
Don't tilt the camera... put it higher up (and possibly further back). Tilting yields weird perspective.
The main thing is that you're not getting your hips forward enough. You get them a little forward before your first rep, but after that they stay back.
I would also not think in terms of a "bow shape" since that connotes curving which would be something your back does which is not what you want. Think in terms of the hip joint as a hinge between your rigid legs and your rigid torso.
Thanks for the comment. Yes, I have been trying doing a hip extension as denoted in the book (and trying very hard to not lay back using lumbar extension...) but I must be leaning back onto my heels. And then I use the 'hips back' cue to get under the bar which is counterproductive because of the previous statement.
Definitely going to push my hips FORWARD next time at start position.
For the "bow shape," it's just a cue I've been using. I do consciously try to squeeze my abs and glutes. And I hyperextend my knees, lol, so I'm probably too rigid at the legs. But since you mentioned it, did you notice any lumbar curving in my video? Or was that just a just-in-case suggestion - in which case I appreciate, thanks.
And haha I won't tilt the camera. By 45deg I meant the front/lateral perspective recommended in the sticky. Though on second thought, a side view is better for the Press so you can see the bar path best, right?
Edit: Would you say that I should still keep the 'hip back' cue? In that if I extend my hips far enough forward at the setup, I should be able to flex the hip back to a more straight position?
Last edited by mangoose; 07-14-2012 at 08:40 PM.
BTW I'm practicing pushing my hips forward every time I pee. Including squeezing ass and abs.