1 – Place and Leave Shoulders
Pulldowns, pull ups, rows, or other dominant upper back movements first tighten your back muscles by pulling your shoulders away from the load. That's how rudimentary.
The mistake lies in the details:
So, if you hold a firm shoulder position, the rhomboids and lower traps will be held in a long isometric position that will surely fade as the set advances.
Give your muscles the ability to back between repetitions so they can relax, get blood circulation, and contract again, which will support your efforts. Resetting between reps also helps you develop the much-needed mobility of the scapula.
1; Spinal flexion erupting
The idea that hell breaks loose as soon as your spine is strained in something other than mild stretch is ridiculous. There are whole competition events (think of punctures in CrossFit or the Atlas stones in Strongman), which depend on the power of a lift in spine flexion.
We talk so much about a neutral or slightly stretched back that it can actually come to a bit of harm for a well-intentioned lifter. In order to lift the greatest possible weight, find many power lift when putting up with a rounded thoracic spine actually a stronger pulling position.
This reduces the horizontal space required for interlocking and final strength, which can prove to be advantageous in competition under conditions of heaviest loads.
That does not mean that the absence of deadlifts through the use of an unfavorable shape is something that I advocate to the general public. Sure, as neutral a spine as possible, but the phobic resistance to all exercises that involve spinal flexion, such as sit-ups or crunches, must die as soon as a lifter has attained an adequate level of competence and athleticism.
They do not crash and burn as soon as you perform a forward bend. It can even help to strengthen your front chain. Do not be stupid.
The same goes for squats. Take a good, deep squat as an example. We may be so concerned that when we kneel, our spine remains flat in body weight, that we move our bodies through the lower areas to observe this "rule".
The result is a high butt and a trunk that is tilted too far forward. Forget about your hips and back for a minute. This obsession with the flat spine ignores the fact that the knee joint is literally never exposed to the deep flexion necessary to obtain a full ROM. The result is extreme weakness in squats, other strained movements and even in daily life. No one wants that.
3 – Weight gain on pull-ups
We strength coaches and experienced strength athletes all shake their heads when we see a bad squat or deadlift, but we never flinch when we see lazy pull-up. UPS. If I had a bitcoin for each time, if I saw a pull-up with excessive English body language, thoracic spine flexion, shoulder gliding and squat, I would be a very rich man that movement by adding significant loads. Who are they kidding?
The likelihood that your body weight, especially if you weigh over 200 pounds, is sufficient to create a great challenge for chin-up and chin, provided you are in good shape:
You hardly train your back when your shoulders are unable to push while moving, your chin "grabs" the bar, and your range of motion is compromised.
I can not say enough: check your ego at the door and stop doing pull-ups. They are hardly a step forward if you can not make them look like their bodyweight counterparts.
4 – Mr. Natural, ignore proper shoes / equipment
The idea that you will always be able to create the perfect The tripod position with the feet (where the foot forms an arch and the heel , the ball of the foot and toes standing firmly on the ground) when you are crouching or deadlifting with a load is in theory more meaningful than in practice. There just are not many coaches who have the stones to say it.
Anyone can take the right foot position when unloaded, and this misleads many trainers into thinking that customers can put their entire training into socks. Things change, however, when you try to move hundreds of pounds.
Under challenging pressures, the body begins to give in to its habits and predispositions. If you are a person with foot pronation or fallen arches, it probably means she appears to torment you at some point on your ramp toward a heavy squat or heavy pull.
So we can dumbly try to stick to the idea that shoeless squats are just the training tool you need to get better, or we can give our feet the support they need for more stability. We need to decide if the goal of our training is to get the best performance from numbers or to achieve a performance that actually appeals to our weak limbs. Decide and adapt it accordingly.
The same applies when it comes to the use of belts. First, they are not an accessory. They form a surface on which the trunk musculature is supported and protects the spine. Wearing a belt is a smart move, especially if you've had back injuries in the past and your goal is to get new PRs and stay healthy in the long run. You are not cheating. They train.
In both cases, you do not always have to follow these instructions. Get the most out of both worlds by training to fight your weak limbs by riding for lower loads without shoes or gears, and then putting on the equipment for the heaviest things.
5 – Preparing for the deadlift like a little guy
If we want to have a good starting position that sets the tone for a good deadlift, we need to start in a position where our lower back has the most control over that Basin has. This places the lumbar spine in a neutral position or even a slight stretch. That's ideal.
If we open ourselves up by simply reaching for the pole and then trying to get stuck by bending our legs and pushing up our chest, there are many of us who will not have a problem. However, some (especially larger lifters that have a longer ascent and descent) are frustrated because they can not reach a flat back despite the greatest effort, as the flexibility of our thighs is limited.
The solution is set up from the bottom instead. Roll the weight away while sitting in a full squat.
It's fine if your back is also round. When you roll the bar back in your direction, you contract and move to your starting position.
This change allows the hamstrings to relax when they are at the bottom (they are not nearly there in depth), giving the lower back a fighting chance to actually expand without having to deal with real estate tug-of-war to have to. Raising it from there to your starting position will prove much easier.
Now you do not believe that you contradicted me here because I said earlier that I should not dodge the neutral spine position! My point was that, if possible, you should have a neutral spine but should not follow the advice on sit-ups, crunches or even occasional deadlifting.
6 stupid training mistakes
8 training mistakes you probably make