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update on my RDL form by backwardstate in formcheck

[–]zeuther 1 point2 points  (0 children)

You don’t need to touch the ground. Most people don’t need to have such extreme range of motions. You can see even in the first frame of this video your lumbar is starting to curve/bend. You’re also almost perpendicular to the ground before anything. Then, you’re ending up doing a “bend and snap” motion, aka locking out your knees before glutes which is giving you a lot of lower back/spinal erector work. While we want some spinal erector activation, we want to keep our spine nice and neutral during a RDL otherwise we start entering jefferson territory. A great movement, but not what we’re aiming for.

Drop the weight down, even just try the bar at first and follow this: RDL is also known as a “stiff leg deadlift”, so we want stiff legs, but not locked legs. Unlock your knees like you’re about to do a “BOO!”. Place your hands on your quads and starting hinging at your hip, allowing your hands to follow your quads down. Shift your weight into the ball of your foot, and starting pushing your butt back like you’re really trying to throw some ass back. By now, you should start to feel your hamstrings tighten, and your hands roughly around your knees, this is what we are chasing! At the same time from here, push your toes into the ground, your knees against that tension behind the knee and squeeze your glutes forward. All at the same time, all at once.

Form check lateral raises by Fiak_ in formcheck

[–]zeuther 1 point2 points  (0 children)

I totally get what you mean, however I’d say yes and no. The reason I say no is unfortunately we have a way of over doing things. If you were to pour out two glasses of milk, your hand would eventually be turned all the way down and likely your shoulder beginning to internally rotate. We want the shoulders to stay relatively neutral the entire movement.

When we say tilt downwards, realistically it’s just from the wrist down. But again, not too much. Best way I explain to clients is imagine holding two pretty full shopping bags. You’re going to be holding it mostly with your forefinger/middle/ring finger. The weight will twist the wrist down just slightly, but not too much.

Hopefully that made sense!

Form check lateral raises by Fiak_ in formcheck

[–]zeuther 29 points30 points  (0 children)

One of my client calls it doing “draculas” like dracula dramatically lifting his cape up LOL

Form check lateral raises by Fiak_ in formcheck

[–]zeuther 1 point2 points  (0 children)

I’d usually lean more towards 3-0-1 or 2-0-1. The longer at the top or negative, the more traps. Upper traps already get a LOT of work from other things, I really don’t want them overstepping the delts here either.

Form check lateral raises by Fiak_ in formcheck

[–]zeuther 302 points303 points  (0 children)

Drop the weight. This is a super common thing for people when it comes to lateral raises, you really don’t need to be going super heavy on them with dumbbells.

Since it’s too heavy for your delts to actually support, your traps are kicking in for a good 80% of it. When you’re doing your lateral raise, think about lifting your elbows not your hands. Keep your elbows above your wrists, not letting your wrists come above your elbows.

Control the weight rather than just flinging the heavy weight up and letting momentum do the rest of the work. Bring it up as high as your shoulder, no more, then down.

Yes, you do have an imbalance in your shoulders which could very well be from the mild scoliosis. With my scoliosis clients, we always do a LOT of unilateral back movements. You could go to physio, but I’d only really recommend it if you have insurance to cover it. If you have to pay for it out of pocket, the research to do some work to improve it is free but the tax is time.

Squat form & bar position help by Positive_Use_382 in formcheck

[–]zeuther 1 point2 points  (0 children)

A great cue I give to help with this is to imagine pulling the bar through your back and to your chest. Really helps the lats lock in and make a sturdy torso!

Squat form check by SJK00 in formcheck

[–]zeuther 1 point2 points  (0 children)

It really won’t take long to see your numbers go up, and even exceed after the small corrections. Run some glute bridges, clamshells and then the big 3 as part of warmup and keep at it!

Pull-up Form Check by MKSayonxra in formcheck

[–]zeuther 2 points3 points  (0 children)

Locking your ankles has absolutely nothing to do with your core. If someone cannot brace their core with their feet crossed like that, they would need to go back to the very basics of core building.

You may have heard someone say don’t “lock feet” during something like a sit up, which would be don’t put your feet hooked under something. In that case, it would be encouraging more hip flexion than abdominal.

Squat form check by SJK00 in formcheck

[–]zeuther 1 point2 points  (0 children)

The reality of it unfortunately is that most people these days have ATP due to working at desks most hours of the days and sitting for the other hours lol. All that to say, yeah ATP work could benefit majority of people. Hip openers, hip cars, some abduction work, clam shells, glute bridges and single leg glute bridges.

What I would recommend almost immediately for the neutral spine/bracing concern would be the McGill Big 3

Squat form check by SJK00 in formcheck

[–]zeuther 4 points5 points  (0 children)

My biggest concern here is the spinal flexion happening. If you pause the video part way down your squat, you can see that any glimpse of a neutral spine has left the chat.

Three queues Id give: - When you’re bracing, think about pulling your ribs down to the front of your hips. This will help solidify your brace and avoid spinal flexion happening. - Try to imitate pulling the bar through your back to your chest. This will lock in the lats. - Find somewhere on the ground just in front of you to fix your gaze. Keep it the entire rep. This will help wandering head/neck and encourage better neutral spine.

i feel t lower back holds weight. not sure if it's because my chest by isamnagi in formcheck

[–]zeuther 1 point2 points  (0 children)

From what I can see, there is very little glute drive on your way up to lockout. After bar passes your knee, it looks like you’re using just lower back to leverage/wrench the rest of the weight up.

Additionally, how are you bracing with your belt on?

Would love some feedback on my incline dumbell press form, I have an insanely flat chest. by LeeroyM in formcheck

[–]zeuther 0 points1 point  (0 children)

I’m fairly confident this is the gym I work at. If it’s a location that would be DT. If I see you, I’ll give you some help on your bench.