Form check PC, Board Press, GMs

K

Karky

2
I posted these in my log too, but this section gets more traffic.

Power clean:
tripple
Max

I started with the hips a bit lower on the tripple than i usually do.

Good Morning:

these are weird, so i dont know if im doing them right.

Board Press:

I put the boards under my t shirt to keep them in place, and it worked.

Comments on the form anyone?

And about the way i lower the weights on the powercleans, can that be dangeoraus? always done it like that, and seen alot of other people do it too, but im wondering.
 
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the weights should be thrown down i think....it looks painful. i can imagine pulling a trap out from doing that.
im going to make my own platforms that i can throw the weights down on. just need some 2x4's and the site i saw it on ><
 
Karky said:
Good Morning:

these are weird, so i dont know if im doing them right.
Click to expand...

i was shown by a CSCS(my Olympic Lifting Coach when i was younger) that the good mornings are done with heels touching and toes pointing out at a 45 degree angle legs don't bend and round your back(careful not to over do it) on the way down and curl up starting with the upper back ending with a tight squeeze in your glutes this works your whole spinal erectors group you have to lighten the weight to do this correctly but the important thing is to pull the bar down it doesn't just rest on your shoulder girdle at the bottom of the move you should be almost upside down just like stretching your hamstrings which is why it is important to pull the weight down and hold tight-any way this is how i was told to do it by my coach
 
oh yeah and the weights are supposed to be dropped under control which means just keep your hands on the bar when you drop it till it stops bouncing so it doesn't injure you or someone else-if you have bumper plates on
 
thats a bent back goodmorning, its a different thing, i dont do bent back stuff, for me, the risk aint worth it.

And i cant drop weights at my gym.
 
if you don't go into flexion then it is an isometric exercise and you might as well just do straight leg deadlifts which would probably be better for you if you don't want work your erectors through their full range of motion-by the way i don't do these anymore either but that is how they are done
 
no, thats how a bent back good morning is done, try to google it, or check anywhere. how is it isometric? I move, so its not isometric, maybe isometric for the lower back, but you use the hams and glutes to move. Are you saying RDLs are useless too, because its pretty much the same movement, exept with the RDLs you have the bar in your hands.
 
absolutely not i never said anything was useless i just said that if you are not going to go through full ROM for your erectors then straight leg deadlifts are better(these are different from RDL-which i do once a week) and as far as isometric look at your spine there is no kinetic action it is all done in your glutes and hams(that is not to say that your spinal erectors are not working but not working through their ROM)sorry if i wasn't clear enough
 
maybe i better clarify this too RDL's are the beginning movement in a power clean better known as the first pull before transition and straight leg deadlifts are done with the legs slightly bent but locked onto that position with no movement at least that is what i was tought when i was competing for team Alaska a few years back
 
im not above the possibility that my coaches could be wrong even though one of them competed in the olympics in his prime
 
will you stop talking to me like im an idiot? I dont do bent back stuff, i will never need to use full range of motion in the erectors. And i said its isometric for the back, but the hip moves, so its not an isometric exercise. And why wouldnt stiff leg be better than RDLs or GMs? It wouldnt be better, it would be different, go read up on them both.
TESTOSTERONE NATION - Romanian vs. Stiff-Legged Deadlifts
 
they all looked good karky.
as has been said you should really drop the bar whilst holding onto it under control,but if you are not allowed then im not sure what you can do,as you get heavier it could be a problem stopping it like that "injury wise".

the only problem i could see with your cleans was make sure you pull your trousers up before you get in the picture:yelrotflmao:
 
Everyone seems to be missing that the gym rules state no dropping weights.

There is value in the round back GM and the regular GM. There are many different ways to do all exercises. There is no "it is done this way." I have used both in training programs when my training called for them.

For the record the GM (as karky did it) and the RDL are completely different exercises and should not be compared to each other. The lever arms are much different and even if the GM is "isometric" for the spinal erectors, it is still much more taxing for the erectors because the bar placement puts the weight farther away from the pivot point. (the hips)
 
Karky said:
And why wouldnt stiff leg be better than RDLs or GMs? It wouldnt be better, it would be different, go read up on them both.
Click to expand...

not trying to dodge your question been busy it is just my opinion but it depends on what your goals are i guess in my case i need the upper back work that comes with hanging on to a bar rather than loading on my back -and before you think i am saying that gm's don't work your upper back it's my understanding that rdl's or straight leg dl at arms length is a more overall ,upper back as well as hams and glutes so as i said in my case hanging on to a bar is more specific to my needs for overall development of my weaker areas. and i understand that they are different lol but in all the posts of yours that i have read i was under the impression that you were looking for safety first and again just my opinion there is a greater chance of the bar dipping to a side , even slightly, in that position can put some real scary torque on your spine, but in your video you seem to have the motion down without any problems ...but if you want a variation try the foot position i mentioned WITHOUT ROUNDING THE BACK:boxing_smiley:LOL it really isolates the glutes and hams i think you will like it-by the way how much do you way and you were cleaning 105k without going all the way into the hole impressive
 
Karks,

Board Press-
Your board press seems reallllly slow on the concentric portion. Your shoulder blades don't look really retracted. And I think you could easily have a bigger arch.

PC-
I thought I saw the bar starting to drift away from you on your 3 repper PC. The max looked pretty good.

GMs-
Perhaps I'm off kilter here, but it just looks slightly off but I can't put my finger on it. It might be that your legs are like 2/3rds of your body length, and that's what's throwing me off.

Geez your tall.
 
check out these GMs:)
 
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