Hygieia Strength & Conditioning was the first and currently still the only Starting Strength Affiliate Gym located outside of the US. High-quality barbells, racks, weight plates and benches - being one of the best-equipped strength training gyms in Singapore, there’s everything you require for you to get strong.
When you train at our private training facility, you will find people in their 40s, 50s and beyond, training to be a stronger human being utilising the Starting Strength methodology - a safe and systematic approach to building strength with barbell training.
If you want to get stronger and experience the benefits of strength training but don’t know where to start or are concerned about doing it right so that you avoid getting injuries, you’ve come to the right place.
The way im doing my lift is the same as what this video suggests, but i was going to change it base on how the top athlets do it. So now im confused, which one is correct? If this video is right, does that make the worlds best wrong? What am i missing here?
@carlolaput2597-When you analyze how all the heavy pulls were lifted off the floor, you will see that they were pulled from the slightly higher hip position. Try to watch other videos in slow motion, and you will see the same pattern. Now, the world's best lifters are there for a reason - they are very, very strong. The stronger you are, the more margin of error you can have due to your sheer strength. Imagine yourself lifting an empty 20kg bar. I'm sure you can lift it however you want. Of course, at the heavier weight, even the world's best can't get away with big form errors. On the other hand, we can't immediately assume that whatever they are doing is also perfect. As average people, our margin of error is smaller, as our physical limits are also smaller than those of top athletes. So it's our best interest to get our form as efficient as possible.
The other aspect is the knees sitting flush with the elbows so that hip positioning is maintained and the tension is still in the hamstrings on the ascent up.
While I don’t disagree with ur general point. There are specific things I disagree with and/or would like to introduce nuance. I would like to point out that I am not using the clips presented, unless said so directly, as evidence of any of my arguments. 1) ur understanding of the clean is fundamentally wrong. This is even more apparent seeing ur technique. The starting position of a clean is a mixture of a deadlift and squat. The bar should not be mid-foot, it should be closer to the balls of the foot. It is not the same movement mechanics and follows it’s own rules. In fact oly lifters have their own deadlift variation called clean deadlift. It is like a deadlift but the starting position is different. It is inherently more quad biased and any error is due to a quad weakness (form breakdown usually accompanied by max weights). It may or may not be a big worry. Or a technical error learning which is problematic. I’ll mention this again later. However the idea of not letting the angle of the torso lower is correct. 2) a lot of the “hips rising and shoulders falling” isn’t always due to an error. A lot of lifters start very low and then lift it up. They only ACTUALLY initiate the pull once their hips get into position before the bar actually comes off the ground. This gives the illusion of improper movement mechanics however it isn’t. This is typically due to preference (dynamic start) or to build up tension (pull the slack.) 3)if u have very strong quads relative or just a bizarre anatomy having more knee action can help give more leg drive. Ur hamstrings can only have good leverage to pull once ur knees are in a fixed and extended position, (shins are usually near vertical, the knee no longer rises or extends rather the hips shoot through) if ur shins are vertical too low in the lift it can have the hamstrings in a more stretched position and this a weaker position potentially. Ur anthropometry might even slightly effect this. However this case is typically rare. But once the knee action is done, Yes there will be the shoulders dropping and the hips rising, but this, especially for people with relatively weaker hamstrings allows the hamstring and glutes to fire in a less flexed position. This is why rack pulls are easier when u upright ur torso and flex the knees more and why a stiff legged deadlift is harder. The hips don’t rise but the hamstring are stretched in a weak position. Added knee bend if u know what ur doing might add some hips rising but could, if u know urself, help u. If u have less knee bend that only means ur gonna have ur hamstrings initiate lower, and more stretched, which for most people isn’t a problem unless it’s too far like a stiff legged. Again the degree of it will be individualised. 4)at some point the weight will be so heavy that most people have their knees extend quick (due to weak quads or just in general a maximal load) and the load shifts as quickly as possible to the posterior. This is inevitable. It’s the same in the squat, it isn’t something that needs to be “corrected” or “avoided” but rather ur body adjusting. This may or may not make u be able to get the lift through. It depends on ur control and weaknesses. In terms of what I agree with. Yes. The standard should be mid foot on the bar for deadlifts. Not cleans. A vertical line is generally the best rule not necessarily as much for cleans. And that if ur hips excessively rise there is likely a chance ur quads are weak, or ur technique is bad. Another thing I’m not sure if it was mentioned is pulling the slack out of the bar. If u aren’t pulling the slack out of the bar the hips could rise too quickly as u initiate the pull, throwing u off in a bad position. Conversely, as I mentioned before some athletes pull the slack out but they don’t initiate the pull so it gives the illusion of the torso further lowering when really they were getting into position before they actually started pulling. Things change depending on ur approach to the lift.
That’s exactly how I got into weightlifting 🏋🏻 it was my lower back pain which the doctors weren’t helpful healing it rather than just prescribing me painkillers ❗️but once I started doing deadlifts, squats and bench press; now I’m pain free stronger than before 😎💪🏻
Becoming great at deadlifting means......... you are good at deadlifting. I saw no benefits for my every day life apart from a sore back. No thanks. Get great at squatting and everything takes off, the difference is night and day.
just want to give my 2 cents. hip raising is not always bad. if it is raising because 1. you start lower than optimal hip height, your body will adjust to optimal position by tilt forward. in this case knee will NOT travel back too much and little energy will be consumed. by doing this you could avoid start with your hip too high. so I think this kind of hip shooting is okay. 2. you lack quad or hip extention strength, in this case, whatever height you hip is at, your hip will always shoot up and knee travel back before bar leaves floor, because you need your lower back to compensate the lack of strength.
@MoMo-oq6xw, thanks for your comment! I understand your point, and if the hip is just a bit low, it might not affect you too much, especially at lighter weight. However, the hip shooting would be more pronounced if the bar started off too far from the midfoot. Based on my observation, a few things might happen there, either you are pulling with an additional moment arm from the bar to the hip (thus making it harder), or the bar would start swinging away (the shoulder is like the center of rotation for the bar). Again, the degree of impact might differ depending on other variables during your pull. Our main clientele are general population without much experience doing barbells. Most beginners seem to pull with the hip too low, thus the video. However, rather than setting too low to prevent too high of a hip position, setting it exactly right will be more efficient. (Again, no additional unnecessary moment arm, plus more efficient force transfer) I have seen that many lifters and coaches attribute certain "form breakdown" with weakness in certain muscle groups or movement functions. I am not very sure about this. Maybe we can exchange thoughts about this. What do you think is lacking when the hip is shooting up too much? Is it from weaker quads or weaker hip extensors? Thank you! ~Marvin
@@hygieiastrength I agreed with you bar should always start midfoot. but it is a different issue from what we are discussing here. in my original comments, first senario is usually caused by too much knee flexion hence relative low hip height. I also use this "technique" because I feel this can recruit more quad when I start, at 85-90% 1RM my hip will shoot up a little to the optimal position. But I never felt significant pressure in lower back if I brace well. I think as long as you don't sit back too much before start you should be fine. in terms of the form breakdown, which is the 2nd senario in my comments. I think mostly come from weak hip extensor with CORRECT TECHNIQUE. OR, it might be not caused by muscle weakness, for some beginners, they don't know how to push the floor away, aka use the quad to start the lift. They recruit very little quad and try to extend hip at very begining, this will lead to hip shoot up and lower back compensation, in this case it is a technique issue rather than muschle weakness.
Thank you for sharing your DEXA scan results Patricia, and well done to you! So did it take you 3 years to bring it down to -2.2 from -2.7? That’s impressive 5 digit down, makes me more confident in my new journey in weight lifting, never wanted to but I have to if I want to hold off drugs for bones same as Patricia in my 60s I’ve just started strength training in deadlifts squat shoulder press etc specifically for bone strength
Hey there, glad to know that you've started strength training! Recently, we have another client in her 60s that did a DEXA scan and found that her bone density has increased after starting strength training. Link to more information about this here: facebook.com/hygieiastrength/posts/pfbid0236VDL9YGAK7NehrJESdj77mZW6hfFcdHxxkwQXLHHQ5g83JpvQ9mDzHum4Qap6cXl?mibextid=YxdKMJ
The video on how to miss a rep without safety is in this article - www.hygieia.com.sg/library/articles/second-death-in-two-months-is-barbell-training-that-dangerous/
Great video !!,, I found SS back in 2016 and attended a seminar in Md, in 2017,, 63 soon to be 64 and going strong,, as the RIP says , STRENGTH is the Most important physical attribute !!! esp for masters age trainers. I work at your local Y and see seniors day after day going from machine to machine while the squat racks remain empty.
The best video I have seen regarding maintenance of strength. I need to humble myself at age 56, and lift a little lighter, because when I go too heavy, I do not back off, and then frustration sets in.
Surely impressive😊 And you’re right, we will unavoidably lose muscle mass by age unless we lift heavy now and then. The result of being passive is, as you often see it with old people, that we’re hardly capable of walking after a certain age. I’m 64 and have discovered that it doesn’t take that much effort in terms of time to stay fit. A couple of times each week in the gym (-where I really give it a go...), and I’m capable of maintaining my muscle mass. Other than that long walks, a healthy diet and enough sleep...but I’m sure that the weight training is the single most important factor👍
Yes, that's true - we see that a lot of older people lose their physical independence as they age due to being sedentary. Good on you! Future you will be thankful!
Thank you for sharing this, its so valuable to hear Patricias story and inspiring! i'm 46 and have been following a more power building programme since Jan. Its so good for my mental health, and I love the way I feel. (I am also doing 75kg as a warm up deadlift - recently got my 100kg!) Irony is I started doing it to try and mitigate ageing concerns - but starting on a HRT pathway in June, I got referred for a Dexa and I already have Osteoporosis. Shocked doesn't cover it. I don't want to give up lifting and the programme is about to start a 3 month power lifting, strength over hypertrophy focus and I was researching reassurance I am doing the right thing. And found you guys. I feel inspired and I wish more women would not be scared of the barbell especially in the m3 age range.
Hey there! First all, congratulation on hitting 100kgs for your deadlift!! We're glad that you found out early on (better discover it in your 40s than 60s) that you're osteoporotic and more importantly, training to beat it. We wish you all the best!
