1 leg stiff-leg deads

[HTexan]

enjoy hurting your back.

[Coach is Back!]

Hurting your back from what??

[cephissus]

coach when i squat my hips rotate posterior-ly, losing lumbar curve and exaggerating kyphotic curve.  i've heard this is due to tight hamstrings?  is this true?  how can i fix this?

it looks like this:

[doriancutlerman]

It sounds solid, Stavios!

Now, PM me a good gear hook-up and I'll evaluate your protocol ASAP

(Aside for the morons:  Stavios isn't "all drugs."  It's just that the rules are somewhat different for clean versus fully loaded.  There's a huge grey area between a smart kid like Stav and someone like ... eh.  I probably shouldn't say.  I'll just put this out there:  LT, by which I do NOT mean Lonnie Teper!)

[pellius]

WTF !!

I did this last week, 3-4 lights sets just to try. that's all I did for hams.

I have never been this sore in my entire life. Usually, just a portin of my hams is sore, now it was the entire hamstrings that were sore from the inside to the outside.

yesterday I did some real sets with two 100lbs dumbells, it was awesome

You guys should all try them

How are you doing them? Stiff legs deads are one of the few movements I always do. I do them with a barbell on an elevated platform so my knuckles can touch my toes. I've been doing them consistently for over a decade so I don't really get sore anymore.  

[Stavios]

How are you doing them? Stiff legs deads are one of the few movements I always do. I do them with a barbell on an elevated platform so my knuckles can touch my toes. I've been doing them consistently for over a decade so I don't really get sore anymore.  

I did regular still legs deads every week for years, and I never get sore from them.

1 leg at a time is totally different.

just do it in the mirroir and watch your hams doing it with 2 legs and then 1 legs.

with 1 legs you see every hamstring muscles pop like fuck !

[cross-of-iron]

enjoy hurting your back.

You know you can die from benching so maybe you should avoid that as well.

[cross-of-iron]

coach when i squat my hips rotate posterior-ly, losing lumbar curve and exaggerating kyphotic curve.  i've heard this is due to tight hamstrings?  is this true?  how can i fix this?

it looks like this:

Wide stance box squats, reverse hypers, pullthroughs, good mornings, glute-ham raise and dumbbell stiff-legged deadlift.

[gh15]

And stay the fuck off of machines.

someone need to kick this geezer in the head ,, I BUILT ONE OF THE BEST PHYSIQES EVER IN THE IFBB WITH MANY MANY MACHINES,, INFACT I BUILT FEW BODYPARTS THAT OUTGREW ALL OTHER OCMPETITORS BY THE USE OF S M I T H MACHINE AND OTHER MACHINES,, WHO THE FUCK THOUGHT YOU HOW TO TRAIN AND WHY DO YOU MISGUSIDE THOSE FELLAS? seriously twister you need to step back and tke a sharp look at yourself and your lies,, dont just come up with answers on boarding which mean nothing,, step back and ask yourself why you lie,, you lied to be sucesful bodybuiold and you failed! so ok why lieing now? to make money of another idior that hire you to train for some highschool endevour?

why lieing? why lieing about your stacks,, and more imortantly why lieing about actual training?? machines are HIGHLY IMPORTANT ESPECIALY FOR THE SEASONED BODYBUILD ,, ASK ANY PROFESIONAL HOW IMPORTANT MACHINES ARE,, THEY ARE SO IMPORTANT WE WILL TAKE THEM OVER DEAD LIFTS ,,HELL WE DONT EVEN DO DEAD LIFTS,, WHO THOUGHT YOU HOW TO BE A BODYBUILD??? NO WONDER YOU FAILED TWISTER

gh15 approved

[pellius]

I did regular still legs deads every week for years, and I never get sore from them.

1 leg at a time is totally different.

just do it in the mirroir and watch your hams doing it with 2 legs and then 1 legs.

with 1 legs you see every hamstring muscles pop like fuck !

How do you position your leg not being trained and do you have to hold on to something for balance?

[Dr Dutch]

someone need to kick this geezer in the head ,, I BUILT ONE OF THE BEST PHYSIQES EVER IN THE IFBB WITH MANY MANY MACHINES,, INFACT I BUILT FEW BODYPARTS THAT OUTGREW ALL OTHER OCMPETITORS BY THE USE OF S M I T H MACHINE AND OTHER MACHINES,, WHO THE FUCK THOUGHT YOU HOW TO TRAIN AND WHY DO YOU MISGUSIDE THOSE FELLAS? seriously twister you need to step back and tke a sharp look at yourself and your lies,, dont just come up with answers on boarding which mean nothing,, step back and ask yourself why you lie,, you lied to be sucesful bodybuiold and you failed! so ok why lieing now? to make money of another idior that hire you to train for some highschool endevour?

why lieing? why lieing about your stacks,, and more imortantly why lieing about actual training?? machines are HIGHLY IMPORTANT ESPECIALY FOR THE SEASONED BODYBUILD ,, ASK ANY PROFESIONAL HOW IMPORTANT MACHINES ARE,, THEY ARE SO IMPORTANT WE WILL TAKE THEM OVER DEAD LIFTS ,,HELL WE DONT EVEN DO DEAD LIFTS,, WHO THOUGHT YOU HOW TO BE A BODYBUILD??? NO WONDER YOU FAILED TWISTER

gh15 approved

Take it easy, big guy...you might pull a muscle....

[ob205]

I think Coach, like Mike Boyle is context switching.  While I agree the Single leg version is great for carryover to athletics and can be used in a bodybuilding routine, machines that work in isolation should be used for Bodybuilding purposes.  I believe the OP is a BB and wants to compete. 

Functional training works for athletes
Bodybuilding training works for Bodybuilders

[Coach is Back!]

I think Coach, like Mike Boyle is context switching.  While I agree the Single leg version is great for carryover to athletics and can be used in a bodybuilding routine, machines that work in isolation should be used for Bodybuilding purposes.  I believe the OP is a BB and wants to compete. 

Functional training works for athletes
Bodybuilding training works for Bodybuilders

I agree and as I said in another thread machines are needed for bodybuilding purposes but i also said in that same thread regardless whether its for bodybuilding purposes or not you still need to keep multi-joint movements in. I used the example if you're doing leg extensions pair it up with a unilateral movement as well (split squat, single leg squat, step up, etc.) don't limit yourself to machines you MUST keep some form of function in. About Boyle, people who have read my stuff over the year know I know Mike and he has been my S&C mentor since I started with athletes along with Chris Carlisle (former USC and current S&C coach for the Seahawks). I don't always agree with Boyle but I listed to everyword he says and writes.

[Coach is Back!]

someone need to kick this geezer in the head ,, I BUILT ONE OF THE BEST PHYSIQES EVER IN THE IFBB WITH MANY MANY MACHINES,, INFACT I BUILT FEW BODYPARTS THAT OUTGREW ALL OTHER OCMPETITORS BY THE USE OF S M I T H MACHINE AND OTHER MACHINES,, WHO THE FUCK THOUGHT YOU HOW TO TRAIN AND WHY DO YOU MISGUSIDE THOSE FELLAS? seriously twister you need to step back and tke a sharp look at yourself and your lies,, dont just come up with answers on boarding which mean nothing,, step back and ask yourself why you lie,, you lied to be sucesful bodybuiold and you failed! so ok why lieing now? to make money of another idior that hire you to train for some highschool endevour?

why lieing? why lieing about your stacks,, and more imortantly why lieing about actual training?? machines are HIGHLY IMPORTANT ESPECIALY FOR THE SEASONED BODYBUILD ,, ASK ANY PROFESIONAL HOW IMPORTANT MACHINES ARE,, THEY ARE SO IMPORTANT WE WILL TAKE THEM OVER DEAD LIFTS ,,HELL WE DONT EVEN DO DEAD LIFTS,, WHO THOUGHT YOU HOW TO BE A BODYBUILD??? NO WONDER YOU FAILED TWISTER

gh15 approved

Good for you

[cephissus]

Wide stance box squats, reverse hypers, pullthroughs, good mornings, glute-ham raise and dumbbell stiff-legged deadlift.

How will this help?  Improve hamstring flexibility and strength?  I don't think I lack hamstring strength -- stiff-leg deadlift has always been in my routine and one of my best lifts.

[SilverSpoon]

Coach, what do you say about high level strength and conditioning coaches who employ HIT principles, and largely train their athletes on machines?
Ken Mannie--Michigan State
Dan Riley--Washington Redskins, Houston Texans
Many others.
Here is an example of a kicker's workout that plays (played?) in the NFL:  http://assets.houstontexans.com/assets/fanzone/installment41.pdf

[wes]

I hope I remember to try these tomorrow............I can`t remember jackshit lately. 

[Coach is Back!]

Coach, what do you say about high level strength and conditioning coaches who employ HIT principles, and largely train their athletes on machines?
Ken Mannie--Michigan State
Dan Riley--Washington Redskins, Houston Texans
Many others.
Here is an example of a kicker's workout that plays (played?) in the NFL:  http://assets.houstontexans.com/assets/fanzone/installment41.pdf

I don't agree with it. But professional and college levels are two different settings. Some coaches vary in philosophies. In a professional setting a lot of athletes will train on the outside using a sports performance company such as Athletes Performance, Bommerito, D1 sports, etc. others elect to go more private, you mentioned the Texans, I know for a fact that Brian Cushing trains with Joe Defranco and when he was with USC he trained with the team and myself during his discretionary times. Since most of the strength and size is built in the off season, training in the on season is just a matter of maintaining strength.

College (as you know playing tennis at the collegiate level) is very different, they HAVE to train with the team at certain times, be on time or be punished, etc. Having that many athletes in a weight room at one time the S&C coach has to take into consideration, time, logistics and the most effective training protocol. Most all incorporate the 3 main movements, Bench, Squat and Power clean usually done per position, reps are kept low usually 5 reps or less.

[cephissus]

Coach I would be really grateful if you could help me out with my predicament!

[Coach is Back!]

coach when i squat my hips rotate posterior-ly, losing lumbar curve and exaggerating kyphotic curve.  i've heard this is due to tight hamstrings?  is this true?  how can i fix this?

it looks like this:

Sorry for taking so long. Questions, when you squat 1. Do your heals come off the ground? 2. Do you have genu valgus? We'll start there and try to break it down.

[cephissus]

No lately I've been really focusing on driving through my heels.  And no I don't have genu valgus.  I've read a lot on squat technique but the thing is I can't really tell what position my lower (or really upper) back is in.  It wasn't until I took videos / had people watch me that I realized my hips were rotating / back rounding.

[Coach is Back!]

No lately I've been really focusing on driving through my heels.  And no I don't have genu valgus.  I've read a lot on squat technique but the thing is I can't really tell what position my lower (or really upper) back is in.  It wasn't until I took videos / had people watch me that I realized my hips were rotating / back rounding.

Ok, here's another test. With a broom stick (not an olympic bar) see if you can perform an overhead squat. When I do this test with my athletes I'm looking for a few things, shoulder tightness in the external rotation, tight lumbar, tight hips, weakness in either ab/aductors, do you have sufficient dorsi-flexion (to keep your heals down in the overhead position.

Similar to this except I like a little more external rotation, IMO this tells me the dude in the video has some tightness in his shoulders.

[cephissus]

I definitely can't do an overhead squat with an olympic bar.  When I lose the arch in my back (I think) a little above parallel, my upper back rounds and the bar comes way forward in the sagittal plane.

I'll try it with a broom when I get home.

[cephissus]

Ok, here's another test. With a broom stick (not an olympic bar) see if you can perform an overhead squat. When I do this test with my athletes I'm looking for a few things, shoulder tightness in the external rotation, tight lumbar, tight hips, weakness in either ab/aductors, do you have sufficient dorsi-flexion (to keep your heals down in the overhead position.

Similar to this except I like a little more external rotation, IMO this tells me the dude in the video has some tightness in his shoulders.

Tried this morning.  I forgot to look for all the things you mention, but it was just like a normal squat -- fine until the angle of my knee gets to about 90 degrees (or maybe even a little more like 100+) and then I lose the arch in my lower back, upper back rounds etc.

[wes]

I tried both of these things today and almost flipped ass over teakettle!!

I`m the type of guy that can`t walk and chew gum at the same time.

I`ll just stick to old school leg stuff before I get hurt!!  LOL