Hey Mwodies,
Today’s mission is a discussion with My Pocket Gymnast ™, Carl Paoli of gymnasticswod.com, about the role of being braced but not hanging out on tissue end ranges.
Over-Pressure ain’t no way to live.
Kstar
14 Responses to “Episode 312/365: Braced But Not Over Pressured”
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I’m still interested in how you reconcile advice from Westside to arch as hard as possible versus trying to hold the pelvis in a more neutral position.
This 1000lbs squatter recommends arching the low back as hard as possible and then arching harder: http://articles.elitefts.com/articles/powerlifting-articles/5-squat-tips-for-immediate-improvement/
Ridi’ Dirty,
This was discussed in the comments to a previous MWOD.
From here http://www.mobilitywod.com/2011/09/episode-309365-getting-organized-before-squatting-the-two-squat-squat.html#comments, hte reply Mark made.
“Ted,
I think what’s going on with the westside guys and many others, is that when they explain the mechanics of the squat they are leaving out the fact that you need to set up properly before arching hard. To an elite lifter the need to explain this is probably foreign, it should already be known. I’ve asked the same question on several forums where such lifters reply and I’ve gotten several responses that state that obviously you need to squeze the ass, then abs, take in big air, ARCH HARD load hams and unrack. From there how it looks is going to depend on the persons flexibility.”
Ridin dirty,
I once asked Smitty of the Diesel Crew why in a video in which he was teaching the squat the guy looked so arched and seemed to be tilting his pelvis. I pointed out that I’ve hurt myself before by squating with a tilted pelvis and hinging on th joint. His response was that although it may look like that, the lifter was not hinging at the pelvis but because his flexibility was above normal he could arch in that manner.
Another explanation that I’ve come up with on my own is that many lifters DO hinge at end range at it gives them stability even if it is not the best thing to do. Elite lifters will do anything to increase their numbers even placing themselves in danger. Maybe they get hurt maybe they don’t but if I now that there is a better way that is a little safer then I will stick with that, even if it lowers my squat max by 10-20 pounds or even more.
The bracing and setup stuff keeps getting better. I feel a lot more stable setting the pelvis first, then bracing, then setting the shoulders and neck before gripping the bar. When I walk around with my stabilizers on and then set my neck/chin like it’s supposed to be, I can actually feel the stabilizers become even more stable. I still get some nerve sensation even 1.5 years after microdiscectomy surgery. And when that happens, I can control it by going through the sequence: butt tight, plant the feet and externally rotate the femurs generating torque at the hip, brace the midsection (pretend a python is wrapped around your belly and don’t let it constrict you), shoulders on the shelf, externally rotate ‘em, and set the neck and chin back. Thank you so much for the knowledge.
Awesome!!! Thank you for addressing this!
KSTAR, would you advise this for the oly lifts as well? It seems most of them have a tendency to set the breath in the hole rather than really getting set while upright. Just commenting on what I have noticed from Dimas to Taranenko to Rezazadeh. Or is it just that they are so flexible in the hole that everything else it set already?
There is only one way to start the next video. One. Do it Kstar.
That was one thing I was always curious about since a lot of my training involves gymnastics based stuff. Things like planches etc. single joint movements where there is a “locked out” joint. Glad to hear some clarification.
Why do I have a feeling that “video of a local coach” is of me?
yeaaahh lets see the iron cross!
That was incredibly valuable as I was literally teaching my clients exactly what you said not to do, which is be relaxed at the bottom of the dead and then use that weighted object on the ground to put your back in the right position, hold your breath and then hit it. I have learned so much from your videos. Thanks again.
Chris Harrison
Owner
CrossFit Lions