actually masama, LOL! hahah! excruciating pain ka kung talagang malala, .
kumbaga abala lang talaga kasi may parang pain pero di naman serious or dapat din pag alalahan ng husto
actually abala sa lahat, there came a time na di ako makatayo nang maayos, as in natutumba ako, di rin ako makakilos nang maayos as in konting galaw lang, sobrang sakit.
most likely san ba o pano nakukuha yan?
Didn't warm up enough,
I tried squatting deep that I butt wink ( pelvic tilt) that it strain my lower back maskel
Tried deadlifting with a not upright body chuchu
Dahil ba un sa form? o sa mabigat?
Mostly form, since kung sobrang bigat na nang binubuhat mo, eh masisira na yung form mo.
waaahhhh.. mukhang iba nga yang sayo paps.. kasi sakin may pain din at nakaabala rin pero di ako umabot sa time na
" there came a time na di ako makatayo nang maayos, as in natutumba ako, di rin ako makakilos nang maayos as in konting galaw lang, sobrang sakit. - rtravinno29 "
ang ma ipapayo ko lang ( ung ginawa ko ) eh nag sauna ako at nag babad ako sa bathub na mainit yung tubig afer nun mga ilang gabi rin eh umalwan na pakiramdam ko. thanks sa info regarding sa ganyang spasm ayoko na ulit maranasan yan eh hihihi
kaya nga sya di healthy bro as to apektado routine mo sa normal life. Di nga ko nakapasok sa office nun eh hahah! medyo ok ok na rin naman sya ngaun, In fact, Im currently doing goblet squat with 50lbs na nga, hehe!
wala eh, pinili ko ang larangan na to, literal na pain , sweat and blood binigay ko para sa lifestyle natin na to,
I may switch to a bb style training again for ( 4 - 6 months gaya nang sabi ni sir vinch ) if walang pagbabago, PL style kase training ko ngayon, baka my body is taking it's toll na rin hehe!
tried doing low bar semi wide stance squat, when I asked the trainer to check my lower back where do I "butt wink" , he told me to narrow my stance AND to place the bar up ( making it the high bar narrow squat) , I tried to tell the trainer that I'm more comfortable with low bar semi wide stance but as per he, squat should hit hams , glutes , etc. but by doing wide stance, as per he, I'm only hitting my outer quads. here's the vid of me doing high bar narrow stance
Good form in general, pero it can still be improved.
Regarding squats, it makes sense kung bakit pinapagawa sayo is high bar instead of the low bar variation. Masyado kasing hip dominant yung low bar squat which causes a lot of lower back problem especially pag may mga muscle imbalances ka dun or mobility issues. High bar squat is actually a lot better for people with mobility issues, just like me. Try it out, malay mo, yun pala yung form na bagay din sayo. Hindi porke't sinabi sa libro or ng isang guru na ito yung the best, you should also do it. Do what's best for you and not what other's thinks what's best for you.
Sa deadlift naman, you are losing tightness sa lower back when you go down. That's a no-no. Kung di mo kayang i-maintain yung tightness sa lower back on the way down, mas maigi pa drop mo na lang yung bar. Correct form in lowering down the deadlift is actually the exact reverse of going up. Push the hips back, load your hamstring and glutes while keeping the thoracic spine tight, that way, tight din your lower back and not rounding. Parehas na parehas sa stiff legged deadlift or romanian deadlift.
Not an expert opinion, pero those were also the same issues as mine kaya na-share ko na rin yung mga ginawa kong modifications/solutions. Hopefully, makatulong in any way.
Sa deadlift naman, you are losing tightness sa lower back when you go down. That's a no-no. Kung di mo kayang i-maintain yung tightness sa lower back on the way down, mas maigi pa drop mo na lang yung bar.
Im actually dropping the bar sir riddler, hehe! di lang halata at warm up ko lang yan hehe! but with regards with lower back tightness, yeah, I can definitely see that im bleeding my tightness on the descend, actually problema ko yan eh, I can't fee any tightness on the lower back talaga, kahit sa squat, ung lower back din talaga yung problema ko.
depends, kung san ka comfortable, In my case, narrower stance leads to my knees buckling, so semi narrow yung stance ko. Also as you can see, the technique that actually helped a lot for me to break inertia from the floor is to LEAN BACK ( while doing this, I'm sure that the bar is as near as it can be to my shins,) and use leg drive, once past knee na yung bar, that's where my lower back and hips take over,
wasn't been able to work out yesterday, sobrang antok ko, wala pa kong tulog and galing pa ko Laguna deretso work. So instead na mag work out and having a high risk of getting injured, nagpahinga na lang sa bahay..
also a rant..
I ordered PM7 sa lazada last January 6, AND up until now, wala pa rin yung package.
bwakanang ina, every week na lang ata kami natawag ni isme, lageng sagot samin eh ico coordinate daw nila sa logistics nila and babalikan kami after 24 - 48 hours. Up until now, wala pa rin, isang malaking taena talaga. di na ko nakatiis, umorder na lang ulet ako sa core nutrition, in order ko nang umaga, hapon nasa akin na yung package.
wasn't been able to work out yesterday, sobrang antok ko, wala pa kong tulog and galing pa ko Laguna deretso work. So instead na mag work out and having a high risk of getting injured, nagpahinga na lang sa bahay..
also a rant..
I ordered PM7 sa lazada last January 6, AND up until now, wala pa rin yung package.
bwakanang ina, every week na lang ata kami natawag ni isme, lageng sagot samin eh ico coordinate daw nila sa logistics nila and babalikan kami after 24 - 48 hours. Up until now, wala pa rin, isang malaking taena talaga. di na ko nakatiis, umorder na lang ulet ako sa core nutrition, in order ko nang umaga, hapon nasa akin na yung package.
Balak ko din dyan bumili! Buti nalang!Haay.dito nalang din ako bumili sa pbb eh.
@rtravino29 hahaha naexperience ko rin yan sir.
December 24 order.
December 29 nasa 2go na.
January 3 update sa scanner nila january 3 palang ang status na for delivery sa bahay,
sa mismong logistics na ko nagpafollowup. tinawag ko sa 2go di rin nila alam bakit wala na update lol. sa awa ng diyos, january 9 natanggap ko naman na.
haha! di na sya nakakatuwa, ok lang isang beses mangyari sakin, pero 3rd time na eh, binigyan ko sila nang benefit of the doubt thinking na baka yung mismong nagbebenta ung may problema, pero wala eh, tumawag ako kanina, pinaparefund ko na lang ung binili ko,.January 24 2015
OHP
50.0 x 5
65.0 x 5
75.0 x 5
90.0 x 3
100.0 x 3
115.0 x 3
Pull Ups
Set 1 : 10
Set 2 : 10
Set 3 : 7
Barbell Incline Bench Press ( +45 lbs )
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 80.0x9
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 13.0x8
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
trap bar farmers walk
180.0 x 2 rounds ( bumigay na grip ko,.. nyeta)
Squat
45.0 x 10
95.0 x 10
115.0 x 8
125.0 x 8
150.0 x 5
150.0 x 5
120.0 x 8
# felt good but not great as to I'm still trying to find my groove on my new set up
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Set 4 : 20.0x10
Cable Triceps Pushdown 1
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
OHP
45.0 x 10
65.0 x 10
75.0 x 5
95.0 x 5
105.0 x 2
105.0 x 3
Barbell Incline Bench Press (+ 45 lbs.)
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Pull Ups---->>> added 2 more sets and lower down the volume, over all ,satisfied naman sa outcome
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 8 Rep
Set 4 : 7 Rep
Set 5 : 3 Rep
Dumbbell Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 55.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x8
Dumbbell Standing Triceps Extension
Set 1 : 45.0x15
Set 2 : 50.0x12
Set 3 : 50.0x12
Plank
Set 1 : 00:01:00
Set 2 : 00:00:30
Set 3 : 00:00:30
195.0 x 5
225.0 x 5
255.0 x 5 >> pr on reps, not sure with the form, felt good but medyo nag aagam agam ako, feeling ko bibigay na likod ko. Next time, I'll make sure na may mag vivid para sa form check.
Barbell Front Squat >> really like this, I am more upright and I can definitely say na it's working for me. Since this is just a accessory exercise, I'm thinking of making this my main lift and making back squat as accessory,
Set 1 : 95.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Set 4 : 100.0x10
Set 5 : 100.0x10
Leg Press
Set 1 : 180.0x12
Set 2 : 200.0x15
Set 3 : 200.0x15
Leg Extensions
Set 1 : 135.0x15
Set 2 : 170.0x15
Set 3 : 170.0x12
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 90.0x20
Set 3 : 90.0x20
Mas friendly talaga sa lower back yang front squats, same with the goblet squat. Anterior kasi yung load eh instead of the back squat which is posterior. Only con for the anterior loaded squat is you can't use as much weight compared to it's posterior variant. Watch out for your thoracic spine though as the load gets heavier. Yan ang common pitfall pag bumibigat na.
Mas maganda sanayin mo yung clean grip kesa dun sa bodybuilder grip to keep the upper back tight. It will magnify some wrist mobility issue though. Haha!
may tinuturo sakin yung trainer dun sa eclipse, parang ganito din, pero more on bodyweight after farmers walk / prowler (push up, burpee etc) . di ko sinunod at nawawalan ako nang hangin nung tinry ko. next session ko nang trap bar gawin ko to, problema ko lang sa trap bar eh bumibigay grip ko, nag try akong gumamit nang strap, pero dumudulas naman. Pero I think sa set na ganyan, makakarami ako .
Mas friendly talaga sa lower back yang front squats, same with the goblet squat. Anterior kasi yung load eh instead of the back squat which is posterior. Only con for the anterior loaded squat is you can't use as much weight compared to it's posterior variant. Watch out for your thoracic spine though as the load gets heavier. Yan ang common pitfall pag bumibigat na.
Mas maganda sanayin mo yung clean grip kesa dun sa bodybuilder grip to keep the upper back tight. It will magnify some wrist mobility issue though. Haha!
wala rin palang kawala sa troracic spine, hahahaha! pero pareho lang ba benifits nang dalawa ?
# clean grip pala gamit ko jan sir orly, flexible naman wrist ko, feeling ko laking tulong nang clean grip para maging upright ka,
Mas friendly talaga sa lower back yang front squats, same with the goblet squat. Anterior kasi yung load eh instead of the back squat which is posterior. Only con for the anterior loaded squat is you can't use as much weight compared to it's posterior variant. Watch out for your thoracic spine though as the load gets heavier. Yan ang common pitfall pag bumibigat na.
Mas maganda sanayin mo yung clean grip kesa dun sa bodybuilder grip to keep the upper back tight. It will magnify some wrist mobility issue though. Haha!
wala rin palang kawala sa troracic spine, hahahaha! pero pareho lang ba benifits nang dalawa ?
# clean grip pala gamit ko jan sir orly, flexible naman wrist ko, feeling ko laking tulong nang clean grip para maging upright ka,
Benefit ng alin? Front squat vs back squat? Or front squat vs goblet squat? Yung anterior load squats, more effort sa quad, less sa glutes and hamstrings, vice versa dun sa posterior. Kung front squat at goblet squat naman, mas easier version lang ng front squat yung goblet squat. For progression sake lang actually yung goblet squat. It's the easiest squat variant to teach for beginners especially pag may mga mobility issues.
The best talaga sa front squat yung clean grip if your mobility allows it. Pag hindi kasi tight yung upper back mo, mag-slide yung bar away from your chest/shoulders which will put all the load on your arms/wrist. Masakit yun at very harmful sa wrist. So it's a good way to counter-check if you are keeping your thoracic spine/upper back tight. The moment na nag-slide na yung bar away from your shoulders, alam na! Hehe!
Comments
actually masama, LOL! hahah! excruciating pain ka kung talagang malala, .
actually abala sa lahat, there came a time na di ako makatayo nang maayos, as in natutumba ako, di rin ako makakilos nang maayos as in konting galaw lang, sobrang sakit.
Didn't warm up enough,
I tried squatting deep that I butt wink ( pelvic tilt) that it strain my lower back maskel
Tried deadlifting with a not upright body chuchu
Mostly form, since kung sobrang bigat na nang binubuhat mo, eh masisira na yung form mo.
" there came a time na di ako makatayo nang maayos, as in natutumba ako, di rin ako makakilos nang maayos as in konting galaw lang, sobrang sakit. - rtravinno29 "
ang ma ipapayo ko lang ( ung ginawa ko ) eh nag sauna ako at nag babad ako sa bathub na mainit yung tubig afer nun mga ilang gabi rin eh umalwan na pakiramdam ko. thanks sa info regarding sa ganyang spasm
wala eh, pinili ko ang larangan na to, literal na pain , sweat and blood binigay ko para sa lifestyle natin na to,
I may switch to a bb style training again for ( 4 - 6 months gaya nang sabi ni sir vinch ) if walang pagbabago, PL style kase training ko ngayon, baka my body is taking it's toll na rin hehe!
tried doing low bar semi wide stance squat, when I asked the trainer to check my lower back where do I "butt wink" , he told me to narrow my stance AND to place the bar up ( making it the high bar narrow squat) , I tried to tell the trainer that I'm more comfortable with low bar semi wide stance but as per he, squat should hit hams , glutes , etc. but by doing wide stance, as per he, I'm only hitting my outer quads. here's the vid of me doing high bar narrow stance
also, had the trainer critique my DL form
here's my form
and As per the trainer, I need to raise my hips a little high
here's the vid
Regarding squats, it makes sense kung bakit pinapagawa sayo is high bar instead of the low bar variation. Masyado kasing hip dominant yung low bar squat which causes a lot of lower back problem especially pag may mga muscle imbalances ka dun or mobility issues. High bar squat is actually a lot better for people with mobility issues, just like me. Try it out, malay mo, yun pala yung form na bagay din sayo. Hindi porke't sinabi sa libro or ng isang guru na ito yung the best, you should also do it. Do what's best for you and not what other's thinks what's best for you.
Sa deadlift naman, you are losing tightness sa lower back when you go down. That's a no-no. Kung di mo kayang i-maintain yung tightness sa lower back on the way down, mas maigi pa drop mo na lang yung bar. Correct form in lowering down the deadlift is actually the exact reverse of going up. Push the hips back, load your hamstring and glutes while keeping the thoracic spine tight, that way, tight din your lower back and not rounding. Parehas na parehas sa stiff legged deadlift or romanian deadlift.
Not an expert opinion, pero those were also the same issues as mine kaya na-share ko na rin yung mga ginawa kong modifications/solutions. Hopefully, makatulong in any way.
Im actually dropping the bar sir riddler, hehe! di lang halata at warm up ko lang yan hehe! but with regards with lower back tightness, yeah, I can definitely see that im bleeding my tightness on the descend, actually problema ko yan eh, I can't fee any tightness on the lower back talaga, kahit sa squat, ung lower back din talaga yung problema ko.
Bench Press
85.0 x 10
100.0 x 8
115.0 x 8
135.0 x 3
155.0 x 3
175.0 x 2 >> was supposed to be 3 reps, felt weak this day..
Chin Up
Set 1 : 20.0x8
Set 2 : 20.0x8
Set 3 : 20.0x8
Barbell Bent Over Row
Set 1 : 110.0x10
Set 2 : 130.0x8
Set 3 : 130.0x8
Set 4 : 130.0x8
Set 5 : 140.0x8
Dumbbell One Arm Row
Set 1 : 40.0x12
Set 2 : 45.0x12
Set 3 : 45.0x12
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x5
Set 3 : 40.0x12
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Done!
Di ko get brader, hehe! panong technique?
depends, kung san ka comfortable, In my case, narrower stance leads to my knees buckling, so semi narrow yung stance ko. Also as you can see, the technique that actually helped a lot for me to break inertia from the floor is to LEAN BACK ( while doing this, I'm sure that the bar is as near as it can be to my shins,) and use leg drive, once past knee na yung bar, that's where my lower back and hips take over,
wasn't been able to work out yesterday, sobrang antok ko, wala pa kong tulog and galing pa ko Laguna deretso work. So instead na mag work out and having a high risk of getting injured, nagpahinga na lang sa bahay..
also a rant..
I ordered PM7 sa lazada last January 6, AND up until now, wala pa rin yung package.
bwakanang ina, every week na lang ata kami natawag ni isme, lageng sagot samin eh ico coordinate daw nila sa logistics nila and babalikan kami after 24 - 48 hours. Up until now, wala pa rin, isang malaking taena talaga. di na ko nakatiis, umorder na lang ulet ako sa core nutrition, in order ko nang umaga, hapon nasa akin na yung package.
Deadlift
115.0 x 5
145.0 x 5
175.0 x 3
215.0 x 5
245.0 x 3
275.0 x 1
220.0 x 5
Barbell Front Squat
Set 1 : 95.0x8
Set 2 : 95.0x8
Set 3 : 100.0x10
Set 4 : 100.0x10
Set 5 : 100.0x10
Leg Press
Set 1 : 180.0x12
Set 2 : 180.0x12
Set 3 : 230.0x10
Leg Extensions
Set 1 : 135.0x15
Set 2 : 135.0x15
Set 3 : 165.0x15
Seated Calf Raise
Set 1 : 90.0x15
Set 2 : 90.0x15
Set 3 : 90.0x15
diet bro and being consistent on working out,
Balak ko din dyan bumili! Buti nalang!Haay.dito nalang din ako bumili sa pbb eh.
wag mo nang pangarapin brah na bumili sa Lazada, pangatlong beses na tong na delay, last na to, di na mauulit, LOL!
December 24 order.
December 29 nasa 2go na.
January 3 update sa scanner nila january 3 palang ang status na for delivery sa bahay,
sa mismong logistics na ko nagpafollowup. tinawag ko sa 2go di rin nila alam bakit wala na update lol. sa awa ng diyos, january 9 natanggap ko naman na.
haha! di na sya nakakatuwa, ok lang isang beses mangyari sakin, pero 3rd time na eh, binigyan ko sila nang benefit of the doubt thinking na baka yung mismong nagbebenta ung may problema, pero wala eh, tumawag ako kanina, pinaparefund ko na lang ung binili ko,.January 24 2015
OHP
50.0 x 5
65.0 x 5
75.0 x 5
90.0 x 3
100.0 x 3
115.0 x 3
Pull Ups
Set 1 : 10
Set 2 : 10
Set 3 : 7
Barbell Incline Bench Press ( +45 lbs )
Set 1 : 70.0x10
Set 2 : 70.0x10
Set 3 : 80.0x9
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 13.0x8
Dumbbell Standing Triceps Extension
Set 1 : 40.0x15
Set 2 : 45.0x15
Set 3 : 45.0x15
trap bar farmers walk
180.0 x 2 rounds ( bumigay na grip ko,.. nyeta)
Done!
Squat
45.0 x 10
95.0 x 10
115.0 x 8
125.0 x 8
150.0 x 5
150.0 x 5
120.0 x 8
# felt good but not great as to I'm still trying to find my groove on my new set up
Reverse hyper extension
Set 1 : 20.0x12
Set 2 : 20.0x12
Set 3 : 20.0x12
Set 4 : 20.0x10
Cable Triceps Pushdown 1
Set 1 : 120.0x12
Set 2 : 120.0x12
Set 3 : 120.0x12
Dumbbell Bicep Curl
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Done
Bench Press
85.0 x 10
95.0 x 10
115.0 x 8
125.0 x 3
145.0 x 3
165.0 x 5
Chin Up
Set 1 : 25.0x8
Set 2 : 25.0x6
Set 3 : 25.0x6
Leverage Shoulder Press
Set 1 : 25.0x12
Set 2 : 35.0x12
Set 3 : 40.0x8
Dumbbell Shoulder Press
Set 1 : 40.0x12
Set 2 : 40.0x6
Set 3 : 35.0x10
Dumbbell Lateral Raise
Set 1 : 15.0x12
Set 2 : 15.0x12
Set 3 : 15.0x12
Barbell Bent Over Row
Set 1 : 110.0x10
Set 2 : 110.0x10
Set 3 : 100.0x10
Set 4 : 120.0x10
Set 5 : 140.0x12
Prowler
Set 1: 3.0 Lap
Done!
Deadlift
115.0 x 8
145.0 x 6
175.0 x 5
175.0 x 5
175.0 x 5
175.0 x 8
Barbell Overhead Squat ( 45.0 lbs. bar)
Set 1 : 0.0x8
Set 2 : 0.0x8
Set 3 : 0.0x8
Barbell Front Squat
Set 1 : 95.0x8
Set 2 : 95.0x8
Set 3 : 100.0x10
Set 4 : 100.0x8
Set 5 : 100.0x10
Leg Press
Set 1 : 180.0x12
Set 2 : 200.0x12
Set 3 : 200.0x15
Leg Extensions
Set 1 : 135.0x15
Set 2 : 165.0x15
Set 3 : 165.0x15
stomach vacuum
90-Degree Vertical Plate Press
Done!
OHP
45.0 x 10
65.0 x 10
75.0 x 5
95.0 x 5
105.0 x 2
105.0 x 3
Barbell Incline Bench Press (+ 45 lbs.)
Set 1 : 70.0x10
Set 2 : 80.0x10
Set 3 : 80.0x10
Pull Ups---->>> added 2 more sets and lower down the volume, over all ,satisfied naman sa outcome
Set 1 : 8 Rep
Set 2 : 8 Rep
Set 3 : 8 Rep
Set 4 : 7 Rep
Set 5 : 3 Rep
Dumbbell Bench Press
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10
Set 5 : 55.0x10
Wide Grip Lat Pulldown
Set 1 : 12.0x12
Set 2 : 13.0x12
Set 3 : 14.0x8
Dumbbell Standing Triceps Extension
Set 1 : 45.0x15
Set 2 : 50.0x12
Set 3 : 50.0x12
Plank
Set 1 : 00:01:00
Set 2 : 00:00:30
Set 3 : 00:00:30
Stomach Vacuum
Done!
Deadlift
133.0 x 5
153.0 x 5
180.0 x 3
195.0 x 5
225.0 x 5
255.0 x 5 >> pr on reps, not sure with the form, felt good but medyo nag aagam agam ako, feeling ko bibigay na likod ko. Next time, I'll make sure na may mag vivid para sa form check.
Barbell Front Squat >> really like this, I am more upright and I can definitely say na it's working for me. Since this is just a accessory exercise, I'm thinking of making this my main lift and making back squat as accessory,
Set 1 : 95.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Set 4 : 100.0x10
Set 5 : 100.0x10
Leg Press
Set 1 : 180.0x12
Set 2 : 200.0x15
Set 3 : 200.0x15
Leg Extensions
Set 1 : 135.0x15
Set 2 : 170.0x15
Set 3 : 170.0x12
Seated Calf Raise
Set 1 : 90.0x20
Set 2 : 90.0x20
Set 3 : 90.0x20
trap bar farmers walk
80kg x 4 rounds.
Done!
Mas maganda sanayin mo yung clean grip kesa dun sa bodybuilder grip to keep the upper back tight. It will magnify some wrist mobility issue though. Haha!
anong tawag dito sir vinch? ok to ah?
may tinuturo sakin yung trainer dun sa eclipse, parang ganito din, pero more on bodyweight after farmers walk / prowler (push up, burpee etc) . di ko sinunod at nawawalan ako nang hangin nung tinry ko. next session ko nang trap bar gawin ko to, problema ko lang sa trap bar eh bumibigay grip ko, nag try akong gumamit nang strap, pero dumudulas naman. Pero I think sa set na ganyan, makakarami ako .
wala rin palang kawala sa troracic spine, hahahaha! pero pareho lang ba benifits nang dalawa ?
# clean grip pala gamit ko jan sir orly, flexible naman wrist ko, feeling ko laking tulong nang clean grip para maging upright ka,
Benefit ng alin? Front squat vs back squat? Or front squat vs goblet squat? Yung anterior load squats, more effort sa quad, less sa glutes and hamstrings, vice versa dun sa posterior. Kung front squat at goblet squat naman, mas easier version lang ng front squat yung goblet squat. For progression sake lang actually yung goblet squat. It's the easiest squat variant to teach for beginners especially pag may mga mobility issues.
The best talaga sa front squat yung clean grip if your mobility allows it. Pag hindi kasi tight yung upper back mo, mag-slide yung bar away from your chest/shoulders which will put all the load on your arms/wrist. Masakit yun at very harmful sa wrist. So it's a good way to counter-check if you are keeping your thoracic spine/upper back tight. The moment na nag-slide na yung bar away from your shoulders, alam na! Hehe!
ahh eto pala... salamat dito sir orly!