2014 Fitness & Nutrition Thread With Coach Beard
- Status
salisboss
RIP Jake 8/17/01-9/21/14
Row 500m
3x
10 Front Squats
10 Push Press
10 Pull-Ups (with Band)
Metcon (No Measure)
Rowing Tabata
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups (scaled to recline ring rows)
13:45
3x
10 Front Squats
10 Push Press
10 Pull-Ups (with Band)
Metcon (No Measure)
Rowing Tabata
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups (scaled to recline ring rows)
13:45
Ballsohard
Member
I hate front squats with a passion.
I find that most people I see do them do them wrong. Plus, at heavier weights they're pretty taxing on the lower back.
salisboss
RIP Jake 8/17/01-9/21/14
As do I my friend. Tomorrow's wod calls for finding a 2rm in front squats. I hate thrusters more.
Ballsohard
Member
A lot of dudes, myself included, just don't have a ton of range of motion to really thrust those elbows up and rest the bar on that platform on the shoulders. Takes a lot of wrist/ lat/ shoulder mobility work as well as practice. It's never bad on my back, and i believe it's supposed to relieve stress on the back that back squats give.
Ballsohard
Member
I prefer 2RM over 10; My wrist and forearms are on fire after like 4
2014 Fitness & Nutrition Thread With Coach Beard
I try to do a lot of cleans, so getting my elbows up isn't too hard. The stress on the back is different. Back squats compress. Front squats push back. Supporting the chest up with a front loaded weight while lowering the hips down puts a ton of stress on the lower back.
I try to do a lot of cleans, so getting my elbows up isn't too hard. The stress on the back is different. Back squats compress. Front squats push back. Supporting the chest up with a front loaded weight while lowering the hips down puts a ton of stress on the lower back.
Hypothetically, you can clean almost anything you can front squat...hypothetically.
I love front squats, because my overall short stature plays into making vertical-spine squats a little easier. I've discovered in the past couple of weeks that I need to work on my jerk real bad. The individual muscles are as strong as they've ever been, but my technique is awful.
I also recently discovered that I do strict muscle-ups better than Klokov. So I've got that going for me.
I love front squats, because my overall short stature plays into making vertical-spine squats a little easier. I've discovered in the past couple of weeks that I need to work on my jerk real bad. The individual muscles are as strong as they've ever been, but my technique is awful.
I also recently discovered that I do strict muscle-ups better than Klokov. So I've got that going for me.
Ballsohard
Member
Honestly haven't noticed a ton of stress on my back before. Maybe thats because it feels like my wrist and forearms are being cooked in a grease fire.
Ballsohard
Member
Do you mean the opposite? If not i'd like to be educated on this. I FS in the 300 lb range (1RM) and only Power clean roughly 200.
Paladin is right. As long as you can get the bar off the ground high enough to catch the bar in a deep (proper) front squat position, you should just need to stand up.
Ballsohard
Member
Yeah, but the "as long as you can get it high enough off the ground" is the variable I don't really agree with. Pulling a lot of weight off of a rack versus getting it up in the air, catching it then squatting it. I guess it's possible but it seems like the exception more than the rule imho.
2014 Fitness & Nutrition Thread With Coach Beard
It's the exception because most people don't deadlift / clean / front squat properly or frequently enough.
With your hips below your knees, whatever your shoulder height is, is hypothetically high enough off the ground.
It's the exception because most people don't deadlift / clean / front squat properly or frequently enough.
With your hips below your knees, whatever your shoulder height is, is hypothetically high enough off the ground.
The idea is that you squat clean something you couldn't power-clean. The idea is that if you get a good hip bump you can get the bar moving upwards enough to get your elbows under and into a front rack position, you can catch the bar in the same position and stabilize at the bottom of your range of motion for your front squat. From there, it's a matter of front squatting the weight.
In training, regardless of weight, don't do power-cleans. Unless it's an exercise for time (like Grace), do full squat cleans. Get used to stabilizing at the bottom of a front squat with a moving weight, and your front squat and clean weights will start to get closer together.
Do a clean and squat to full depth and up?
salisboss
RIP Jake 8/17/01-9/21/14
The heavier weight actually helps my rack position by stretching my triceps.
I did say hypothetically. But the movements are closer together than people think. The toughest part of a full clean is the front squat. You can, presumably, deadlift more than you can front squat, and hip-bump more than you can front squat...so the real question is getting under the weight after a bump and into a good front rack at the bottom, which is a mix of training and practice.
Another test is full-pause-hang cleans. Deadlift the weight, then stop when you clear the knees. Bring the weight to a full stop above the knees, then do a full squat clean. This places a lot of emphasis on the hip bump for getting the weight move upwards, but also gives you a chance to reset your hips after the dead lift. A lot of the reason athletes fail at cleans is because they get this hips off kilter trying to deadlift a weight, and can't get them set properly in time to get the hip bump, so the weight doesn't get moving fast/high enough to be caught in time at the bottom. Break the lift down to the individual movements as much as possible.
No, more do a clean with the intent of dropping all the way to the bottom of a front-rack position, even if you could power-clean it.
Ballsohard
Member
Yeah, I know my form on my cleans could use a ton of work and I know it's not necessarily strength. Instead of kind of pulling the bar pu close to my body; I almost swing it outwards and flip white is incredibly taxing. Wasn't saying anyone was wrong, just wanted to hear the theory behind it. That being said, I'm not sure i'd ever feel comfortable trying to clean squat weight. Thanks guys.
Any thoughts for helping a kid gain weight? Are whey protein shakes effective?
How old is the kid? I'm kind of a "Let them eat cake" sort of person where I mostly just lets kids eat what they want...Prepubescent kids are so naturally in tune with their metabolism that so long as you let them be active when they want, and eat when and however much they want, they tend to be able to sort out hunger and activity naturally. The headache becomes when you only feed them a certain thing, then force them to be still when they'd rather be active.
That being said, for teens is gets a bit more complicated. If they're lifting weights, then fewer carbs and sugars, and more protein, is a way to help them manage weight and put on some muscle. For the record: In no way do I believe anyone younger than 16-18 should attempt to artificially manipulate their weight up or down! Everyone I know who spent their high school days on the wrestling team manipulating their weight via cutting/bulking ends up having a ton of trouble managing their weight by their late 20's.
By & large, if a kid is getting stronger and staying light, that's to their benefit. If a kid is eating his fill of healthy proteins, exercising, and losing weight, consult a nutritionist or metabolic specialist. I'm a pretty whole-foods guy; if I want to put on size I eat a lot of tuna fish and rice. I add in a scoop of whey protein to my shake in the morning, but it's still mostly whole milk and fruit.
All that to say, for a teen/young adult...they're not as tied down to 8 hours at a desk and finding time to exercise...eat what you want plus a lot of fruits and vegetables, work as hard as you can, lift as much as you're able, and weigh what you weigh still applies. That's the best advice I've ever received about nutrition/fitness. I'm really not a fan of trying to make someone weight less or more than they're able...But we're all trying to work around 8-5 stuck to a desk or 7-3 in school, which makes it hard.
salisboss
RIP Jake 8/17/01-9/21/14
GOMAD = Gallon of Whole Milk a Day
Depends on the age of the kid for sure. If they are lifting and working out I would recommend weight gainer protein shakes. I put on 15 pounds of muscle in about 2 months with that stuff several years ago. Although when I quit lifting for awhile the muscle went away but not the weight. I have since taken care of that issue but it wasn't easy.
- Status