Press, Pendlay Row, and RDL Form Check

[Schwiggity]

Here's my Presses, Pendlays, and RDLs from today as well. I don't know how I allowed my Pendlays to fuck up that much. Non-vertical bar path; not flexing upper back; all sorts of other shit I probably don't even see. Not even sure how to fix it. Also, I apologize for the angle on the Press form check, but it's a pretty cramped area where the rack is in the weight room. I seem to hit/graze my chin on Presses too.

Press:

www.youtube.com/watch?v=lq4rQUFrtAM#t=00m20s

www.youtube.com/watch?v=Q8-9bVo0pcw#t=00m24s

Pendlay Row

www.youtube.com/watch?v=LsrBpYdflLM#t=00m35s

www.youtube.com/watch?v=7dMf8mMnFs8#t=00m30s

www.youtube.com/watch?v=mgiAb9VC5xA#t=00m31s

Romanian Deadlifts

I'm hoping these aren't so bad. My back was rigid for almost all the reps (I can tell a few where I got too lax). I know I can probably stand to push my hips out further. Also, that upper back curvature normal since I'm a bit kyphotic?

www.youtube.com/watch?v=L4_6qVdtB1s#t=00m23s



www.youtube.com/watch?v=yQcFj_doxCQ#t=00m25s

[scwot]

RDL's - watch this http://startingstrength.com/index.ph...atform_the_rdl. The bar should be in contact with your legs at all times. Use your lats.

Press - Less extension in your wrists so you can hold the bar lower in your palms and start with elbows in front of the bar not behind.

Row - The bars not going vertical you're pulling it in towards you. Start with the bar a bit closer to you and you'll probably be able to up the weight.

Seen your other threads and admire your perseverance. Keep on keeping on.

[Briks42]

Schwiggity,

Scwot is right that the bar should be against your body the whole time on the RDL's. That being said, I'm very impressed, almost shocked, at how well you keep your lower back set throughout the reps and get a good range of motion. You are clearly capable of setting your back to do conventional deadlifts after seeing those RDLs. It might just be a matter of body awareness that allows you to get in that same position for the deadlifts as you do on the RDLs. But things are definitely improving. A couple weeks ago you seemed to have no idea how to flatten your lower back at all, and now you are on the right path.

[Schwiggity]

RDL's - watch this http://startingstrength.com/index.ph...atform_the_rdl. The bar should be in contact with your legs at all times. Use your lats.

Press - Less extension in your wrists so you can hold the bar lower in your palms and start with elbows in front of the bar not behind.

Row - The bars not going vertical you're pulling it in towards you. Start with the bar a bit closer to you and you'll probably be able to up the weight.

Seen your other threads and admire your perseverance. Keep on keeping on.

Press - Do you mean my wrist should be closer to a the Rack position in a Clean, but gripping the bar of course?

Row - That's the only problem with the rows? I shouldn't be squatting down lower to become more parallel with the floor? Maybe it's just my body comp. that makes me think they look terrible.

Schwiggity,

Scwot is right that the bar should be against your body the whole time on the RDL's. That being said, I'm very impressed, almost shocked, at how well you keep your lower back set throughout the reps and get a good range of motion. You are clearly capable of setting your back to do conventional deadlifts after seeing those RDLs. It might just be a matter of body awareness that allows you to get in that same position for the deadlifts as you do on the RDLs. But things are definitely improving. A couple weeks ago you seemed to have no idea how to flatten your lower back at all, and now you are on the right path.

It seems to be once I try to bring my torso/belly down further that the problem occurs with being able to keep my back flat.

[Briks42]

Yeah, but if you freeze your RDL video, you are basically as low as you'd need to be in deadlift starting position with 45 pound plates on the bar. Trust me, you can deadlift conventional if you can do the RDL's how you did them.

[scwot]

Press - Do you mean my wrist should be closer to a the Rack position in a Clean, but gripping the bar of course?

Row - That's the only problem with the rows? I shouldn't be squatting down lower to become more parallel with the floor? Maybe it's just my body comp. that makes me think they look terrible.



It seems to be once I try to bring my torso/belly down further that the problem occurs with being able to keep my back flat.

Press - No. That's how your wrists are now, extended as they might be in the rack position. You want them as in line with your forearm as possible so as not to create a moment arm.

Row - Your 3rd set looks ok. Yes your backs rounded (which I initially put down to your kyphosis) but it stays locked in postion when you lift which is good.

Schwiggity's spot on about the RDL's. I was watching for your lower back to round and it never happened! Could be because you've figured this out from the sumo deadlifts (which looked very good btw).

[Schwiggity]

Press - No. That's how your wrists are now, extended as they might be in the rack position. You want them as in line with your forearm as possible so as not to create a moment arm.

So in order to get it in the proper starting position near my collarbone I have to have my elbows further forward without flexing my wrists then? Do you know any good stretches for this? I don't know if my arms are that bendy.

[brianrichard]

So in order to get it in the proper starting position near my collarbone I have to have my elbows further forward without flexing my wrists then? Do you know any good stretches for this? I don't know if my arms are that bendy.

you seem to be overcomplicating this. in the book, rip shows you exactly how to grip the bar for press. So choose a width that puts your forearms straight up and down (front view), grip the bar with the grip rip explains in the book, then unrack it. Your elbows should be in a position that puts your forearm straight up and down from the side view as well. Where the bar ends up being in relation to your delts/collarbone/chin/chest/etc is determined by your anthropometry (humerus to Radioulnar ratio). It will not always be at the collarbone or resting on the delts for everybody. This is highly individualized. As long as your forearms are straight up and down and your grip puts the bar in line with your forearms.

[Briks42]

you seem to be overcomplicating this. in the book, rip shows you exactly how to grip the bar for press. So choose a width that puts your forearms straight up and down (front view), grip the bar with the grip rip explains in the book, then unrack it. Your elbows should be in a position that puts your forearm straight up and down from the side view as well. Where the bar ends up being in relation to your delts/collarbone/chin/chest/etc is determined by your anthropometry (humerus to Radioulnar ration). It will not always be at the collarbone or resting on the delts for everybody. This is highly individualized. As long as your forearms are straight up and down and your grip puts the bar in line with your forearms.

This is a great post. Get your grip, elbows and forearms in line, and wherever that leaves the bar is fine. For me its hovering above my collarbone by a couple inches.

[scwot]

So in order to get it in the proper starting position near my collarbone I have to have my elbows further forward without flexing my wrists then? Do you know any good stretches for this? I don't know if my arms are that bendy.

I you haven't already read this http://startingstrength.com/articles...s_rippetoe.pdf. See what's marked as page 82 fig C. The lady has her wrists in full extension which is what I see you're doing. As brianrichard says your starting position for the press is dictated by your anthropometry, this may be higher than your collarbone.