Texas, week 8, recovery
Warm-up:
back squat (triples to 185#)
4x3 back squat (205)
3x2 deadlift (315)
3x5 shoulder press (85)
3x10 towel pullups
A day early cause I plan on climbing tomorrow. Everything felt fine, although I had some residual soreness from yesterday's volume session.
Video of the last set of squats (low-bar). Comments on form much appreciated.
7 comments:
Does that mean I can't comment on the activities of those strange men in the background?
Seriously, what the hell is he doing?
lol
As far as form goes, I think it looks pretty solid. I'm a little concerned that your knees are going to far forward, but it's hard to tell in the video. Your butt definitely comes out, I'm just not sure if it's far enough.
Concerning the low bar rack itself, I can only forward what I learned in the elements class. It should be resting squarely along your traps, I think it might be a touch too high. Your wrists are bent too far back when you're holding the bar on your back as well. Ideally, you'd want them rounded forward , not back, but at a bare minimum they should be straight. This is more important for bailing than anything else though. Same thing for the grip, crossfit recommends the thumbless grip for low bar back squat. I can't be sure, but I think you're using a standard one there.
Other than that, the squats look great. The only comments I have are real nit-picky stuff, so nice job getting it done.
Regarding bar position, this is what I'm going on:
"The form I teach places the bar on the back, below the traps, right below the spine of the scapula..."
- Rippetoe, Crossfit Journal, Aug 2006
You're right, the bar is not quite below the spine of my scapula, it's actually resting on the spine of the scapula. I've noticed that the bar has slowly gotten lower over the last couple of months as my flexibility has increased. Maybe after a few more weeks, it'll finally settle below?
I'm using a thumbless grip, but I can't get my wrists straight. Did they offer any clues to this at CrossfitNYC?
Thanks for the input Scott. Good info.
So, they did offer some suggestions for the wrist. When you come up to the bar, put your hands where they're going to be when you squat. At this point you can lean back and make sure you're square on the bar. Then, lean in and put yourself under the bar without moving your legs. The key here is to exaggerate the curve of your wrist around the bar, so when you get your back under it, at a bare minimum your wrists are straight. Once your back is properly under the bar you can bring your feet forward and prepare to squat the weight out of the rack.
You have the right of it, just below the spine of the scapula is where you want it. That's definitely not square across the traps, so I should probably get my muscle terminology right. One thing to be careful of is to not put the bar too low though. When you go at it the way I described above I think you'll find it's easy to put the bar too low on the back. I know I had this problem at first when I took the class. The bar certainly stretch your chest when you hold it across your back, but don't take it to extremes. See how your bar positioning works after trying the above. You may have the flexibility already.
I'll give that a shot. Do you find that the bar rests below the heel of your palm?
And yeah, I set the bar too low once, and nearly ripped my arms out of socket when it started slipping...
hmm, yes and no. I think the bar ends up in the middle of my palm, but when I'm first placing my hands on the bar, it's a little below the heel of my palm.
Post a Comment