Getting freaky

[Alcoholiday]

thanks guys.

I have a hard time racking the bar. The problem i have, is if i rack it like i'm supposed to, how do i get my hands under it? Do i have to regrip in the air?

Also, when i lower the bar, i have a hard time getting it back into position, where my hands are where they're supposed to be. Is this common?

[Heisman]

Are you talking about the jerks? After you stand up with the bar you can do a very quick eigth squat or something to pop the bar up in the air so you can regrip it. Or better yet when you stand up with it in the first place you can do it quickly enough to throw the bar up a couple of inches so you can regrip it.

Lowering it can be really hard, at least for me. You might just have to lower it and then reset your grip.

[Alcoholiday]

yea, i do the 1/8 squat now when i do them. I've just been gripping the bar like i would do military presses now, so i need to change it.

[VikingMan]

Good stuff in here. What do you do for hip mobility work?

[Alcoholiday]

Good stuff in here. What do you do for hip mobility work?

usually i pull the sled. I've been doing ankles through the handles, and pulling the sled that way, and that really works the hips.

Then i usually do:
leg swings (front to back)
leg swings (side to side)
butt kicks
bird dogs
floor bridge
mini band side steps

and maybe a few other things.

[Alcoholiday]

8-15-07:
Really didn't want to work out tonight. Really tired.

Hip Mobility

Squats:
185x2
185x4 (rep pr i think)
205x1
205x2

RDLs:
205x6
215x6x2

Walking DB Lunges:
30x5
30x10 (oh, Jesus)

Pullaparts and BTN Pulldowns.

[Alcoholiday]

videos:

split jerk: http://www.youtube.com/watch?v=QjTtjkoDpFk

squat 185x4: http://www.youtube.com/watch?v=IFcQee9An6A

205x1: http://www.youtube.com/watch?v=SuxxqHtcYoY

[Kyle]

videos:

split jerk: http://www.youtube.com/watch?v=QjTtjkoDpFk

squat 185x4: http://www.youtube.com/watch?v=IFcQee9An6A

205x1: http://www.youtube.com/watch?v=SuxxqHtcYoY

Little bit of GM action on the 205x1 sq bro... Doesnt look like you got a tight enough arch from the set up and lost it coming out the hole.

Whats your best squat?

Kyle

[TheDeliverator]

His middle/upper back is weak and he reverses the squat by pushing with the feet, instead of throwing the upper back backwards, into the bar.

[Alcoholiday]

His middle/upper back is weak and he reverses the squat by pushing with the feet, instead of throwing the upper back backwards, into the bar.

yea this is it... i've been trying to correct this a lot through mental cues and such. I think it's gotten a lot better, if you remember from when i first started posting videos, but i still need more work on it.

when school starts up, and i have access to the school gym, i might start including some extra workouts in the mornings and stuff, where i'll just do some chest supported rows, and maybe some upper back work.