Powerlifitng Mobility

[Antonio_PL]

I guys , i'm a powerlifter, a new user for this forum. i saw a swiss'danny topic  crossfit/lifting master series. I hope that they can suggest me a good exercise of kit that improve my mobility in the three lifts: bench squat and deadlist and exercise for improve grip and forearm and hip hinge. If they can do a list such as that danny made in him post i will would be grateful. 
Thanks a lot of.
Sorry for my BAD english i'm italian.

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[SwissDanny]

Hi Antonio,

 

We traded some PM, but I just got time on the forum now.

 

There is a short answer, which is going to be ankles, hips, shoulders, and for a powerlifter "just enough" not "too much" mobility.

 

But the longer answer depends a bit on what do you mean by improve your mobility?

- Simply to have the range of motion to able to perform this lifts correctly?

- To "prehab" (eg shoulders and knees)? 

- To optimise performance by addressing wrong movement patterns and imbalances?

 

Grip and forearm.  Look for the wrist and hand routines eg https://www.pinterest.com/pin/354588170637316791/.  Also hanging... strongman farmer carries... etc

[Antonio_PL]

My principle question is about the third point that you have write above:

- optimise performance and improve the rom for do these lifts corretcly.

An example a correct and good bridge ( back bend) improve your ROM in the bench press ecc.

This is the point.

I hope that the users of this forum could give me an help!

[SwissDanny]

OK, here is my starter for 10... I have just picked two key movement considerations and suggested a couple of stretch areas

• Bench (bridge, shoulder and scap)
• Deadlift (hinge/posterior chain recruitment, active shoulders)
• Squat (squat/posterior chain recruitment, solid shoulders in low bar)

This distills down to big focus on hips, spine and shoulders/scapula, and I would suggest a secondary focus on ankles (maybe more if this is a problem) and wrists.

• Hip flexors and quads
• Hamstrings and glutes (but work on strengthening the end ranges once you have sufficient RoM to hit perfect bottom positions)
• T Spine
• Scapular control and mobility
• Shoulder rotation and stability
• Foot/ankle and wrist sequences

I have learnt a lot in the last two months about the power of a combination of activation work+tempo and pause lifts+weighted mobility, courtesy of Emmet who is doing my programming just now.  Perhaps he will chip in.

 

Good luck!

[Antonio_PL]

THANKS I SENT A PM FOR A LITTLE REQUEST.

[SwissDanny]

THANKS I SENT A PM FOR A LITTLE REQUEST.

 

Dont be shy... post right here.  Your question: Which vimeo master series stretches correspond please? 

 

Here are the main ones that are "goto" for me, but you should explore what works for you, and adapt the emphasis relative your needs. The MS are such value for money, I would just get them all...

 

Back Bend MS

E1 Floor Quad

L2 Solo Floor Hip Flexor

E2 Partner Floor Hip Flexor (well worth finding a partner to do this with)

E5 Bench KB Backbend

E7 Facedown Stick Stretch (use stall bar or barbell secured in rack for solo version)

 

Squat MS

L3 Boxing the Compass

E5 Piriformis

 

Pancake MS

E1 Tailor Pose (I find this really helps my regular squat)

 

Pike MS

L1 Elephant Walk (this is probably all the hamstring you need)

 

Shoulders MS

L3 Yuri band sequence

E2 Pec Stretch (especially important to balance benching)

E3 Partner Pec Stretch

E10 Lat Stretch (or some bar or rack equivalent)

 

Wrist and Foot Sequences (not vimeo)

See https://www.pinterest.com/danieljftemplem/kit-laughlin-you-tube-selection/

[Emmet Louis]

Just one point. I know a lot of big benchers and not a single one of them can do a bridge, one can do a neck bridge at about 130kg which is a feat in and of itself but not a single gymnastics bridge amongst them.

 

Here's an interesting aside on fixing the hinge pattern. So many people have weak Psoa which in turn stop them getting a decent set up. The g

 

https://instagram.com/p/4jfz45xQRm/

[SwissDanny]

Just one point. I know a lot of big benchers and not a single one of them can do a bridge, one can do a neck bridge at about 130kg which is a feat in and of itself but not a single gymnastics bridge amongst them.

 

Here's an interesting aside on fixing the hinge pattern. So many people have weak Psoa which in turn stop them getting a decent set up. The g

 

https://instagram.com/p/4jfz45xQRm/

 

So standing hip flexor stretches and L-sit and leg raise type exercises?

[Emmet Louis]

This is the result of someone asking a quick question in the gym about why his back was rounding. The guy isn't a client but has done one seminar with me.

 

The assessment I used was looking at his passive squat/ hip flexion and then testing his active knee raise. There was a big deficit ie he could put his knee to his chest with ease but could only lift his knee to hip height if even. So I prescribed 3 x 10 - 12 knee raises with a 4kg Kettle bell on his foot or manual resistance from the hands. 

[Antonio_PL]

So i understand, but for example when i do bench press i have a lot of mobility in my back but i have problem to open my chest and in my experience and my setup happens that my stomach is high and my chest low...so for me this is the point and the problem..

[Antonio_PL]

And an other problem for me is "feel" the "upper back" on the bench because i have  a little kyphotic posture and i try to improve my scapula control and mobility for "feel" the upper back.

[Emmet Louis]

Is that you in your profile picture?

[Antonio_PL]

Yes, the profile picture is my image.

[Antonio_PL]

Is that you in your profile picture?

Yes i'm. Why?

[Emmet Louis]

Just looking at your set up it looks like working on the tailors pose and hip flexors would give you what you need in the bench. As benchers go your arch is quite high but the line from the feet to the shoulders is not continous so won't transfer the leg drive as efficiently.

[Antonio_PL]

Just looking at your set up it looks like working on the tailors pose and hip flexors would give you what you need in the bench. As benchers go your arch is quite high but the line from the feet to the shoulders is not continous so won't transfer the leg drive as efficiently.

ok but i'm very flexible on my adductors so that  tailor pose is very simple for me, hence i'll  think that i'll work on my hip flexors...

[SwissDanny]

ok but i'm very flexible on my adductors so that  tailor pose is very simple for me, hence i'll  think that i'll work on my hip flexors...

 

Antonio... I think you have invented the ST version of "20 questions" game; we guess an answer based on limited information and you tell us we are wrong. LOL. The more relevant info you give the better the answers will be.

 

Why dont you post some videos of your main lifts.  Deadlift and squat sideways and from the front and bench from the angle of your profile picture, in all cases include your setup.

[Antonio_PL]

Antonio... I think you have invented the ST version of "20 questions" game; we guess an answer based on limited information and you tell us we are wrong. LOL. The more relevant info you give the better the answers will be.

 

Why dont you post some videos of your main lifts.  Deadlift and squat sideways and from the front and bench from the angle of your profile picture, in all cases include your setup.

Danny, you have absolutely right ,

In fact, I made videos of my main lifts with frontal and lateral view .

Below links.

 

Bench-------> https://drive.google.com/file/d/0B8m2ercCNqc8NGtyWDBkWGNBRW8/view?usp=sharing

 

Deadlift-------> https://drive.google.com/file/d/0B8m2ercCNqc8WlNJQlpoc2RVbVE/view?usp=sharing

 

Squat---------> https://drive.google.com/file/d/0B8m2ercCNqc8ZUR1S3FpQUplS0k/view?usp=sharing

 

Thanks for your help.

[Emmet Louis]

What weight class and what are your recent best numbers?

[Antonio_PL]

What weight class and what are your recent best numbers?

-74 kg category

 

My weight: 69

 

After 1 year of powerlifting my records: 

 

BENCH: 85 kg 

DEADLIFT: 185 kg

SQUAT: 120 kg

[SwissDanny]

In a raw/unassisted federation/category? 

[Antonio_PL]

In a raw/unassisted federation/category? 

 

I 'm in a federation ( FIPL ) associated with IPF. In competitions where there are both raw and geared.

But in this moment my RM are calculated on  RAW performance, but in the future i want to compete both raw and geared.

[SwissDanny]

Your maxes are solid; and therefore these loads dont seem to be very challenging. That said deadlift and squat are out of proportion, the squat should be higher vs that deadlift. 

 

Im not a dedicated powerlifter, so Im not going to suggest corrections, but here are just some observations/thoughts.

 

I dont see much in the way of mobility limitations. Do you have an experienced coach or self taught.  I see more technique points than mobility limitation issues.

 

Bench

• The setup is very elaborate, but is not identical between the two views
• There is a lot of setting a resetting going on; Im not sure it is being effective in creating maximum rigidity and connection between the bar and your feet
• Shoulder and scapula.  It is hard to see you really pulling the shoulder blades together and retracting your shoulders. I think the rack is set too high which doesnt help.
• Your back arch seems to be an end in itself rather than the byproduct of a set up sequence that gives you a strong braced position.

Squat

• The weight seems too light; certainly you are not lifting it as if it were very heavy even though it is not
• You seem to drop into the squat rather than push the hips back, and generally there doesnt seem to be much tension 
• The bar position is very very high for powerlifter

Deadlift

• Again weight is so light you are just ripping it off the floor
• Why sumo if you are raw lifting? Your stance width and foot turn out is extreme
• Setup back is aquite rounded
• With your "dynamic" set up, you actually turn it into a squat rather than hinge movement

[Antonio_PL]

 

Your maxes are solid; and therefore these loads dont seem to be very challenging. That said deadlift and squat are out of proportion, the squat should be higher vs that deadlift. 

 

Im not a dedicated powerlifter, so Im not going to suggest corrections, but here are just some observations/thoughts.

 

I dont see much in the way of mobility limitations. Do you have an experienced coach or self taught.  I see more technique points than mobility limitation issues.

 

Bench

• The setup is very elaborate, but is not identical between the two views
• There is a lot of setting a resetting going on; Im not sure it is being effective in creating maximum rigidity and connection between the bar and your feet
• Shoulder and scapula.  It is hard to see you really pulling the shoulder blades together and retracting your shoulders. I think the rack is set too high which doesnt help.
• Your back arch seems to be an end in itself rather than the byproduct of a set up sequence that gives you a strong braced position.

Squat

• The weight seems too light; certainly you are not lifting it as if it were very heavy even though it is not
• You seem to drop into the squat rather than push the hips back, and generally there doesnt seem to be much tension 
• The bar position is very very high for powerlifter

Deadlift

• Again weight is so light you are just ripping it off the floor
• Why sumo if you are raw lifting? Your stance width and foot turn out is extreme
• Setup back is aquite rounded
• With your "dynamic" set up, you actually turn it into a squat rather than hinge movement

 

Danny the weights is very light for me. 

These videos are an example for to show at yours my setup on three lifts.

However i have experienced coach!

 

Below links of the only videos that i have with some "heavy"

 

bench-----> https://drive.google.com/file/d/0B8m2ercCNqc8X05JRjJGX0JrU1E/view?usp=sharing

 

squat------> https://drive.google.com/file/d/0B8m2ercCNqc8NjhDeWR6ZWZQZUU/view?usp=sharing

 

deadlift------> https://drive.google.com/file/d/0B8m2ercCNqc8RS0ybm5teU5MeDg/view?usp=sharing

[Antonio_PL]

I hope that this videos with "heavy" can be more good for evaluate my status.