i hate this lift

[viral coyote]

back is less rounded than it eas previously (still not in an ideal position). but i feel like my hips shoot up too fast??? how fix

the way i’ve been trying to fix it is to feel like i push my heels down more

[heady valve]

nice squat

how long did it take u to learn this squat form

[viral coyote]

years

[heady valve]

hips shoot up

because they find the best position to pull

you should pull in the same position where ur hips shoot up

you re too squatty less hingey

u start too upright and turn it into a leg press/squat

[viral coyote]

hmmm really

so leave my hips higher

[heady valve]

yes

push butt back

till u

grab the bar

then push the shins into the bar

[lucid kindle]

I notice when you go down and bring your shins in, they also tend to push the barbell forward, so you're pushing the barbell into a position that turns it into that squat

bring your shins into the bar, don't push it out

donotmovethebarbell.alanthrall

[viral coyote]

roger

[lucid kindle]

bonk

[viral coyote]

so ur saying

i’m pushing my shins too forward

right

[royal canyon]

Next time @viral coyote go without straps but when you setup literally do a rdl down and grab the weight and just go up

Because this is looking way different from your rdls

[viral coyote]

hmmm

ok i could do that

[royal canyon]

Thats gonna help you feel where you want your hips

[viral coyote]

so it’s fine for my hips to be higher

[royal canyon]

Yea man

Rdl vs dl

So try that cue and see next time

[viral coyote]

for real?

i thought u wanted ur hips down more

[royal canyon]

Your hips are gonna go down because you will have to bend your knees to reach the bar

But back should be the same

[viral coyote]

yeah but realistically i could hinge all the way down to the bar

[autumn sphinx]

Possible, but I'd bet your shoulders would be forward

What's worked for me is to keep my shins vertical, but I'm also tall, the doesn't work for everyone. Hinge and load up your hammies, then rotate backwards until your shoulder is vertical, don't bend at the knees. Another thing you can try is to do 1 rep, on the second rep don't move your hips

[viral coyote]

hmm ok so basically just less knee bend overall

and more hammy loadin

[autumn sphinx]

Yeah, if you watch the pillars videos you'll see the que of sitting back instead of sitting down

[viral coyote]

update

@royal canyon @lucid kindle

[royal canyon]

looks good man

awesome

[viral coyote]

does it look better?

[royal canyon]

second rep was a bit rushed

[viral coyote]

yeah

[lucid kindle]

oh hell yeah

good improvement

[viral coyote]

i find that like

after 4 reps my back rounds a bit more

[lucid kindle]

yes

[viral coyote]

which i think is bc of fatigue

[lucid kindle]

yes

[viral coyote]

worth worrying ab?

[lucid kindle]

worrying, no
paying attention to, yes

[viral coyote]

oki

yeah i think it looks a lot better

[royal canyon]

One tip i would give from now on

[viral coyote]

feels better too

[royal canyon]

is to put a lot of focus on creating tension before the lift

instead of thinking of it as pulling the slack or whatever

just create as much tension as possible

[viral coyote]

yeah that’s a work in progress

brain wants to just lift

[royal canyon]

yeah

its not good to have too much on your mind

so "rdl down", "creating tension"

[viral coyote]

i kinda just setup like i’m doing an rdl to the floor

[royal canyon]

should be what you think about rn

[viral coyote]

yeah

ok cool

[royal canyon]

king shit fox

[viral coyote]

[lucid kindle]

honestly most cues i only think about during my warmups

once i'm on working weight i'm just like

weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

TENSHUN

[viral coyote]

lmfao

i feel it more in my upper back now too

which is a good sign probably

[terse pike]

step by step setup trick:

1. create tension against the bar by retracting your scaps slightly and pushing your chest slightly forward to press your triceps into your sides, while engaging your brace
2. straighten your legs slightly until you feel tension in your hamstrings/glutes
3. bend your knees forward while maintaining both of these. You'll like "slide" into position as your hips descend

that was how i operationalized it when i was improving my form

[viral coyote]

dang that’s extremely helpful

thank you

[terse pike]

so you're effectively pulling the slack and creating tension in the upper body, then tension in the lower

and with practice it gets quicker until you kind of do it all at once

[viral coyote]

yeah the slack part makes senze

the like

tension in upper body part is hard

[terse pike]

thats what step 1 is for

part of properly pulling slack is creating that tension

[viral coyote]

yeah

i’ll try that next pull day