Powerlifitng Mobility

[SwissDanny]

These are very different lifts... if your setup is really groooved they should look the same irrespective of the load, with form compromises only slipping in a 90%+ territory.  At least that is my philosophy.  Tweaking technique to be faster at relatively low loads eg Crossfit is a whole different subject.

 

Deadlift @80% there is something quite ugly happening between 0:22 (nice braced neutral) and 0:23 (yeck), this is even more pronounced on the resets. That said, spine remains fairly stable until you reach the top and hips and shoulders move at the same time, although you do stand up quite early.  Neck is not neutral, either here or in the backsquat.

 

So what mobility does your coach want you to work on?  I really dont see any big issues other than possibly achieving a stronger low bar position and some tspine and hipflexors as mentioned by Emmet.

[Antonio_PL]

ok thanks for your advice!

[Emmet Louis]

For the bench, less arch more leg drive if you look at the video you pretty much lose a lot of the arch before the rack command. I think a flatter set up would favour you. Would mean more pec work to get the pop out of the hole and a slightly slower start but would give you more stability and drive. Other than that your mobility is pretty much where it needs to be for a power lifter. I agree on what Danny said for the sumo deadlift too much turn out not enough hinge.

[Antonio_PL]

For the bench, less arch more leg drive if you look at the video you pretty much lose a lot of the arch before the rack command. I think a flatter set up would favour you. Would mean more pec work to get the pop out of the hole and a slightly slower start but would give you more stability and drive. Other than that your mobility is pretty much where it needs to be for a power lifter. I agree on what Danny said for the sumo deadlift too much turn out not enough hinge.

ok then for the sumo deadlift i must  stay more straight in hinge position and less "sitting" Right?

[Emmet Louis]

What's your conventional deadlift like?

[Antonio_PL]

What's your conventional deadlift like?

my conventional deadlift is a shit, i lift more weight with sumo!

[Kit_L]

I don't see any mobility/flexibility problems that are hindering you in any of the lifts. IMHO, to improve, you simple need to get stronger.

 

When I competed in PL, a long time ago, arching the back in the BP was grounds for disqualification, if too extreme. My take? Just get stronger, and keep checking your form in all three lifts (and have other people check your form). Personally, for safety, I would want to see your lower back shape not change at all in the DL (but I do also know that the rounded back approach is popular these days too, but not often seen in your weight division and your relatively slender body type). 

 

And if you life more with Sumo style in the DL, then stay with it. Re. BP: these days I favour the closer-grip, elbows to side approach, only because there is way less chance of hurting your shoulders. But if that's the way your coach wants you to do it, no more from me. 

[Rik]

I don't see any mobility/flexibility problems that are hindering you in any of the lifts. IMHO, to improve, you simple need to get stronger.

 

When I competed in PL, a long time ago, arching the back in the BP was grounds for disqualification, if too extreme. My take? Just get stronger, and keep checking your form in all three lifts (and have other people check your form). Personally, for safety, I would want to see your lower back shape not change at all in the DL (but I do also know that the rounded back approach is popular these days too, but not often seen in your weight division and your relatively slender body type). 

 

And if you life more with Sumo style in the DL, then stay with it. Re. BP: these days I favour the closer-grip, elbows to side approach, only because there is way less chance of hurting your shoulders. But if that's the way your coach wants you to do it, no more from me. 

The rule is that you have to keep your butt on the bench. You can arch as much as you like.

[Antonio_PL]

I don't see any mobility/flexibility problems that are hindering you in any of the lifts. IMHO, to improve, you simple need to get stronger.

 

When I competed in PL, a long time ago, arching the back in the BP was grounds for disqualification, if too extreme. My take? Just get stronger, and keep checking your form in all three lifts (and have other people check your form). Personally, for safety, I would want to see your lower back shape not change at all in the DL (but I do also know that the rounded back approach is popular these days too, but not often seen in your weight division and your relatively slender body type). 

 

And if you life more with Sumo style in the DL, then stay with it. Re. BP: these days I favour the closer-grip, elbows to side approach, only because there is way less chance of hurting your shoulders. But if that's the way your coach wants you to do it, no more from me. 

Thanks kit for the BP, in the last period i change my grip and i adopted a closer grip and i work better. 

For the DL i know that my low back must stay straight and i work on the technique for this.

Thanks for your advice.

[Antonio_PL]

I guys, i have an another problem, i ask you that you can suggest me an exercise for improve scapula control and mobility for improve the shoulder blades together and the retraction of shoulders in a bench press.

thanks for advice

[SwissDanny]

Yuri band sequence

Scapular push ups

Bat wings

Rows

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