[quote]Matt McGorry wrote:
Matt McGorry wrote:
Matt McGorry wrote:
How advanced are you? Have you ever squatted 2xBW? 1.5xBW? If not, I suggest you don’t sweat the GHR. MANY champion powerlifters and athletes have been built without one.
It is a good exercise, but it is just one exercise and a small piece of the puzzle. It’s not a piece of magic that will turn you into a superhero.
I’m not advanced at all. I havent squatted 1.5xbw. well i have, but that was many years ago before injuring myself. MY deadlift right now sits at about 2xbw. I train for performance improvements in football.
As of late, I’ve been focusing on bringing my leg strength up with PC dominant lifts, as I get a lot of fatigue in the lower back with the big lifts since I’m long legged and have excessive lordosis. Also squatting does harm to my knee tendinitis.
So would you then say that the ghr bench is not worth the travel?
What are you currently doing to correct your lordosis?
What kind of squat variations have you been doing? Not that all tall folks can’t squat and can’t squat deep, but you may have to find some different variations to accomodate your knee issues. Once you get your lordosis straightened out, you might consider trying box squats at or a little above parallel.
Also, on the majority of your PC lifts, I assume you are either doing these barefoot or in flat soled shoes? This is the way to go here.
You can also build up your quad strength with some lunge and single leg variations, but given your knee, it’s probably a good idea to make the PC a priority.
I’m doing foam rolling, stretching and activation drills. the first one involving hip flexors, rectus femoris, mainly. the activation drills are for the glutes from the magnificent mobility dvd. I also do some ab work like bridges and the ab wheel.
One of the biggest things though is that i’m seeing a rolfer, which has improved my posture quite a lot. I have 2 sessions out of the total 10 left, and will most probably get 10 more with a focus only on correct pelvic alignment.
My most recent squat variations have been fairly wide box squats to about parallel or slightly above. While those dont aggravate my knee as much, trying to arch my lower back hard during the lift might contribute to excessive lordosis. I asked MR and EC about this and they concluded that one should stay away from those until more optimal pelvic alignment is achieved.
Yes, I do my warmups and lifts barefooted. when squatting I use Chucks.
I’ve tried single leg lifts, and most of them aggravate the knee. reverse lunges were alright to the point where I started adding more weight to the bar. stationary lunges work the best usually, dont get that much knee problems from them.
Right now my lower body lifting consists of natural eccentric GHRs, single leg dumbell SLDLs, and cable hip extensions. The last one I’ve done only once, its the first time ever doing them, I thought I’d throw them in the mix to see if they’re any good.
The common opinion in the replies seems to be that GHRs arent all that important. Does anyone else have long legs/short torso and how did it affect your lifting. My biggest problem is that my lower back takes a big brunt of the load with almost all PC lifts…
Good to hear that you’re taking steps in the right direction.
I agree with MR and EC on the box squats…at this point it’d just put much more unneeded stress on the spine.
Why’d you stop the reverse lunges if they were working for you? There’s a lot of different variety that can be had here btw. Elevating the front foot onto boxes of different height, using DBs for load, a BB on the back, BB in front squat position, weight vest, etc.
Do you have a powerrack at your gym? If so, you can set it at varying heights and practice doing rack pulls so that you’ll need to bend over less when getting down to the bar.
Thanks for taking your time.
The reverse lunges I stopped doing because my knee was getting irritated when I added more weight. 50kgs (~110 pounds) on the bar was too much for my knee. At that time I was using the bar on the back.
Yes I have a power rack at the gym. that’s actually a good idea with the pin pulls. I dont know why I’ve never done them, I guess because I felt I was weaker at the start position of the DL than at lockout. But I’ll probably have to give them a try.
I do foam rolling and stretching for my hip flexors, rectus femoris, adductors and calves. Activation drills i use for the glutes.