Funny, I actually just added plate storage pins to the rack for this very reason. Also paired it with a cable tower. I'll have to make an updated video.
I loved your book ! I'm a big fan of starting strength, and you really simplified the program and dieting in a very practical manner. Thank you so much for what you do. I'm having my first trainee in barbell training, and the first thing that happened was the lack of shoulder flexibility. This video helped me a lot. Thank you!
Awesome! Glad it was useful. Thank you so much for the comment. It made my day. Congrats on starting your coaching "journey" and helping others get stronger! It's important. 💪🏻
For the price already invested may aswell get a titan or bells of Steel cable tower. They are very versatile and can attach and detach from rack or install to wall... ❤
Cable tower is just under $400 each if you want plate loaded ones; and this is the minimum already. You'll need enough space and potentially add in one more to do exercises like flies. Anchoring to one point of resistance for flies is only beneficial if you do one arm at a time - which the cable tower can't offer unless you purchase 2. So you're looking at $800ish. I think I'd rather spend what he did to make a poor man's version.
It is the bane of my existence right now, but that's how these things go. Eventually, it will come together. I wish I had a concrete timeline for you, but anything I say right now will change. Glad to know someone out there is interested. I better get back to work!
You want the narrowest grip you can tolerate. The closer the hands are to the shoulders, the more "bunched up" the posterior deltoids will be. That creates a stable shelf for the bar to sit. Grip width will vary depending on the flexibility of the trainee. Now, if you're getting tendonitis, I would switch to a thumb-around grip. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Ik17Kb-cnoE.htmlsi=sz0HKH5siboma1f9
stupid question, but would this also help High Bar squats, i get elbow pain when i take a moderately narrow grip? i think its because of weak external rotators.
It'll help with general shoulder flexibility, but most people don't have flexibility issues with the high-bar position. My guess is that the elbow pain is stemming from another form error.
That's why you're here! You're not far off. Just need to work on the descent. Very common issue: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6Sn_r50801o.htmlsi=6fh86Xrq5n24dIfi&t=3164
I have dislocated my right shoulder a few months back and the mobility of my right shoulder makes it hard for me to do either high or low bar squat. I can do the band exercise but the bar one puts a lot of stress on my traps and neck as they tighten a lot when I try to put the bar behind my neck. Is that normal and should I just keep doing that? I miss the feeling of heavy squats... 😢
If getting under the bar didn't make things tighten up or cause any discomfort, you wouldn't need to stretch. That's the point. It's not supposed to feel good. But pushing into the discomfort for 3-4 seconds, relaxing, and then pushing in a little deeper is the best method I've found for improving shoulder flexibility. That being said, I have no idea what kind of pain you're experiencing, given your previous shoulder injury. You have to decide if using this stretch is appropriate and safe.
The deadlift back extension movement you demonstrated is perfect for what I am concentrating on to improve the efficiency of my deadlift. Thanks for sharing your wisdom.
At the same time. Always at the same time. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wc8R8QXiufU.htmlsi=OvEGSOV96uRfuVb6&t=3100 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-8WQOgLJ5hVU.htmlsi=Ta8KIwUV8znfkTlS&t=220
Paused Squats were the fix to all my form issues. It was a humbling experience, but very necessary. Ask yourself the 3 questions. Now I do pause and bounce squats in all my early warm up sets. My form has improved so much along with my overall squat strength. This is a fundamental squat movement. Thanks for this very valuable coaching wisdom.
As a remote rural home gym lifter - watching these form checks is really beneficial. It helps me keep my form dialed in on my squat and deadlift. Next time I travel through Boise I will stop and say "thank you" in person.
Paul, these form checks shared are invaluable, I’m remote so there are no SS gyms close, I’m able to video and correct by learning from you in these coaching sessions. Thank you so much for doing these. Al
Thanks Paul for these valuable learnings for your viewers. I have tried thumbs around grip in squats and elbows do feel good with this grip. However, what is the art of staying tight with stretched pecs and stable bar. The stretched pecs and shoulder blades retracted comes easily with thumbs on top of bar with narrow enough grip although it bothers elbows. But how to get similar tightness with thumbs around grip? As wrist extends and bar comes on knuckles, it does not give same tightness as with thumbs on top of bar. Please advise. Thanks.
Correct. Allowing the wrists to bend back in the thumbs-around grip reduces the tension on the shoulders and pecs. So, to create a stable shelf of muscle for the bar to sit on means you need to bring your hand closer together. Basically, you want the narrowest grip you can tolerate (hands as close to the shoulders as possible). But this is important: In the thumbs-on-top grip, you can just slide your hands inward and narrow the grip width once you're under the bar. You cannot do that with the thumbs-around grip (too much friction). So, you have to narrow your grip BEFORE you get under the bar. Use the markings on the barbell as a reference. Start wide (e.g., index finger on the mark). As you progress through your warmups and the shoulders loosen up, move in one finger with each set or two so that by the time you're ready for your work set, you might have your ring finger or even pinky finger on the mark. Takes a little practice, but you'll figure out how tight you can get.
QUESTION: Is it correct to say that with the bar placed below the spine of the scapulae, the "platform" the bar is sitting on is just bunched up muscle?
That is correct. The the bar sits on a shelf of muscle. This is why skinny dudes hate the low bar squat-they don't YET have enough muscle to keep the bar from rubbing on the bone.
@@HORNSTRENGTH, wow, thank you for such a prompt response. I'm doing the Starting Strength NLP alone, so I wanted to be _positive_ I had that right. And yes, I'm that skinny dude. And yes, it's super uncomfortable. That's what led me to your awesome video. Hopefully, increased flexibility will increase muscle bunching and provide a bit more padding, as I wait for muscle size to increase. Thanks again!
@@xyzct Happy to help! If you want some more detailed programming/nutrition guidance, check out my book: amzn.to/3PfcTpi And feel free to post a video of your squat for an upcoming Form-Check Friday so I can take a look: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EWxDDeCqzOs.htmlsi=dBwVCmwZOyfr7dXt
Watching you form check these lifters in the squat has helped me tremendously! Much appreciated for making these available. Next time I am through Boise I will stop by and thank you in person. Put ego aside, dialed back the weight on the bar until the form was dialed in, constantly making small adjustments to improve. Getting stronger each training session.
I'd have to see your squat. You're either 1) not actually going all the way down, 2) pausing at the bottom, 3) sliding forward into the knees instead of sitting back into the hips, 4) allowing the knees to cave in, slacking the adductors, or 5) lifting the chest instead of driving the hips.
Thanks for this, much easier to use. I got a little fired up after redoing my numbers because my goals actually feel achievable from my current position.
Of course. Keep at it. All of your issues are common and can be fixed. Just be patient and focus on getting the form right before you pile more weight on the bar. Once you get that down, you'll crush it! 👊🏻
