Author Topic: A mobility question that really bugs me (Read 3878 times)

Raptor · « **on:** July 05, 2011, 06:11:38 pm »

I have found out, again and again, that I screw my dunks and jumps up because whenever I plant I tend to have my chest oriented quite a bit towards the ground and I look into the ground most of the time. That REALLY screws everything up, from not being able to use my glutes and jumping "pulling my chest up" to jumping forward.

Now I have managed to correct that somewhat by excessively trying to look up to the rim when I plant (I'm talking about two footed plants here but applies to one leg as well somewhat) and it did some good as I was quickly able to dunk, but this problem still persists. Sometimes even when I actively think to look at the rim my body just can't pull it off and my chest goes down and forward.

Same stuff happens in my squats. I tend to bend forward a lot if I'm to go deeper into my squat. Not sure what's going on here, I've tried to figure it out but it doesn't make any sense. Maybe I need to really squeeze my glutes more to prevent that from happening? Maybe it's a mobility issue (I have thought again and again and I can't localize what kind of mobility thing is it - hip, upperbody (?), what?), I just can't figure it out.

Any help? It could apply as well to some people around here (although I'm definitely in a worse shape than a lot of you in this subject)

Clarence · « **Reply #1 on:** July 05, 2011, 06:42:54 pm »

Quote from: Raptor on July 05, 2011, 06:11:38 pm

I have found out, again and again, that I screw my dunks and jumps up because whenever I plant I tend to have my chest oriented quite a bit towards the ground and I look into the ground most of the time. That REALLY screws everything up, from not being able to use my glutes and jumping "pulling my chest up" to jumping forward.

Now I have managed to correct that somewhat by excessively trying to look up to the rim when I plant (I'm talking about two footed plants here but applies to one leg as well somewhat) and it did some good as I was quickly able to dunk, but this problem still persists. Sometimes even when I actively think to look at the rim my body just can't pull it off and my chest goes down and forward.

Same stuff happens in my squats. I tend to bend forward a lot if I'm to go deeper into my squat. Not sure what's going on here, I've tried to figure it out but it doesn't make any sense. Maybe I need to really squeeze my glutes more to prevent that from happening? Maybe it's a mobility issue (I have thought again and again and I can't localize what kind of mobility thing is it - hip, upperbody (?), what?), I just can't figure it out.

Any help? It could apply as well to some people around here (although I'm definitely in a worse shape than a lot of you in this subject)

Just watched your 145 PR squat. You don't flex that far forward in the bottom of your squat, especially given long femurs and low bar position.

As for jumping think how long you've been jumping the way you are now...how many reps you've done. I think it's fair to say that the current neuromuscular pattern is pretty deeply ingrained. It will take some consistent focus and work to change that.

Raptor · « **Reply #2 on:** July 05, 2011, 08:07:03 pm »

Yeah but I've always have that. I can't do a overhead squat until the bar immediately goes forward as I go down. I can't even look up for rebounding too well when I play, it's something weird going on.

I think I'm hunchbacked or something too.

Kellyb · « **Reply #3 on:** July 07, 2011, 02:28:13 pm »

Raptor,

Tight hamstrings are the major thing that can push you forward in the squat. As your hips go back your hams have to be "loose" enough to allow that. If they're not you lean forward a bit more to compensate. However, based on some other things you've said in other threads I know for a fact your hip flexors are tighter than piano strings. Particularly up over your belt line. You need to do lots of twisting type hip flexor stretches that strongly stretch your hip flexors up in the outer/lower ab region. Try lying on a basketball sideways. The ball should be just above your belt line and you should be on your side. Reach up and away while simultaneously pushing your hips down in the opposite direction. You will probably hear some crackig and popping in your ab region from the sound of hip flexor adhesions releasing.

Also I would guess your thoracic area is tight as hell. What happens when you do a front squat? I would guess the bar falls off your shoudlers at the bottom because you don't have the thoracic mobility to keep your shoulders back. Front squats BY THEMSELVES are the best thing to fix that as they both stretch the tight muscles and strengthen the weak ones. Do a couple of light sets a couple of days per week consistently...they don't have to be heavy.

But anyway - for you in particular I would do a daily dynamic warmup of broomstick overhead squats, step back lunges with a broomstick held behind your back. The hand that is on top of the broomstick should be opposite of the lead leg. So if your right foot is forward your left hand should be on top. Drop back into a lunge while simultaneously keeping your upper body as erect as possible and slightly twisting. Also do straight leg kicks for your hamstrings and some type of dynamic calf stretch. That'll cover most of your problems.

If you do a lot of sitting throughout the day you have to do plenty of stretching to coutneract that or it'll become problematic.

Raptor · « **Reply #4 on:** July 07, 2011, 03:26:41 pm »

Quote from: Kellyb on July 07, 2011, 02:28:13 pm

Raptor,

Tight hamstrings are the major thing that can push you forward in the squat. As your hips go back your hams have to be "loose" enough to allow that. If they're not you lean forward a bit more to compensate. However, based on some other things you've said in other threads I know for a fact your hip flexors are tighter than piano strings. Particularly up over your belt line. You need to do lots of twisting type hip flexor stretches that strongly stretch your hip flexors up in the outer/lower ab region. Try lying on a basketball sideways. The ball should be just above your belt line and you should be on your side. Reach up and away while simultaneously pushing your hips down in the opposite direction. You will probably hear some crackig and popping in your ab region from the sound of hip flexor adhesions releasing.

I'll try that. As far as my hamstring flexibility, I can touch and even go beyond "floor" level in a standing hamstring stretch. The hip flexors are tight as shit though. Although I can do the regular hip flexor stretch "well enough" there's a lot of pain in my abs when I do it. In fact, if you watch me sit in a chair at my computer I'm very hunched back and the shoulders drift forward because it's just "easier" to sit that way. If I stay straight up I usually get tired quickly or just forget about it and hunch back forward. Probably another sign of tight hip flexors or abs or whatever. Not to mention that probably kills my glutes.

Quote from: Kellyb on July 07, 2011, 02:28:13 pm

Also I would guess your thoracic area is tight as hell. What happens when you do a front squat? I would guess the bar falls off your shoudlers at the bottom because you don't have the thoracic mobility to keep your shoulders back. Front squats BY THEMSELVES are the best thing to fix that as they both stretch the tight muscles and strengthen the weak ones. Do a couple of light sets a couple of days per week consistently...they don't have to be heavy.

I can't do front squats. First off, I can't hold a barbell on my shoulders, I can't have the elbows forward, I need to keep the barbell in my hands with the elbows oriented down. I just can't do that unless I want the barbell to sit in the middle of my neck. It doesn't matter what grip I take, it won't happen. So no, I can't do front squats. If I try to do them though, keeping the bar in my hands, I QUICKLY (think as soon as 1/4 squat) start to bend forward at the waist. Same happens in the overhead squat. Maybe I'll film once just for... "fun".

Quote from: Kellyb on July 07, 2011, 02:28:13 pm

But anyway - for you in particular I would do a daily dynamic warmup of broomstick overhead squats, step back lunges with a broomstick held behind your back. The hand that is on top of the broomstick should be opposite of the lead leg. So if your right foot is forward your left hand should be on top. Drop back into a lunge while simultaneously keeping your upper body as erect as possible and slightly twisting. Also do straight leg kicks for your hamstrings and some type of dynamic calf stretch. That'll cover most of your problems.

If you do a lot of sitting throughout the day you have to do plenty of stretching to coutneract that or it'll become problematic.

What do you mean "the hand that is on top of the broomstick"? Ain't I supposed to keep both hands on the broomstick in the same position?

DamienZ · « **Reply #5 on:** July 07, 2011, 05:19:16 pm »

look at your 160kg deadlift... your flexibility/mobility is terrible!

Kellyb · « **Reply #6 on:** July 07, 2011, 06:22:24 pm »

Raptor this is the broomstick lunge deal I was talking about:

http://www.youtube.com/watch?v=4IGZTVInH1Y

Make sure you keep both your feet on a line.

As for the front squats you should be able to do them without even touching the bar. There is a groove between your delts and neck the bar will naturally sit. Check this out:

http://www.youtube.com/watch?v=WE81-EtbqcA

I actually do them unloaded a couple of times per day...no bar or broomstick I just "pretend" like I'm holding a bar - the effect as far as thoracic mobility is the same. If you do a lot of sitting the front squat is the best exercise there is to cure bad upper body posture IMO.

$ick3nin.v3nd3tta · « **Reply #7 on:** July 07, 2011, 07:43:13 pm »

Quote from: Raptor on July 05, 2011, 06:11:38 pm

I have found out, again and again, that I screw my dunks and jumps up because whenever I plant I tend to have my chest oriented quite a bit towards the ground and I look into the ground most of the time. That REALLY screws everything up, from not being able to use my glutes and jumping "pulling my chest up" to jumping forward.

Maybe a core stability issue.

Raptor · « **Reply #8 on:** July 07, 2011, 08:24:27 pm »

Quote from: Kellyb on July 07, 2011, 06:22:24 pm

Raptor this is the broomstick lunge deal I was talking about:

http://www.youtube.com/watch?v=4IGZTVInH1Y

Make sure you keep both your feet on a line.

As for the front squats you should be able to do them without even touching the bar. There is a groove between your delts and neck the bar will naturally sit. Check this out:

http://www.youtube.com/watch?v=WE81-EtbqcA

I actually do them unloaded a couple of times per day...no bar or broomstick I just "pretend" like I'm holding a bar - the effect as far as thoracic mobility is the same. If you do a lot of sitting the front squat is the best exercise there is to cure bad upper body posture IMO.

Hm... to quote another commenter - is the knee supposed to go as far in front in that broomstick video? How far should I step back with the "non working leg"? As far as possible but that I can still go straight down?

As for the squats - I can go pretty low both in the normal squat and in the front squat but only if I take a very wide stance and rotate the feet quite a bit to the sides. For example, in that 145 kg squat video I posted I had a very wide stance, I think more than 1.5 x shoulder width... otherwise I wouldn't be able to go so low (low = parallel or so). I'd just fall on my back or I'd have to compensate by bending forward.

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Author Topic: A mobility question that really bugs me (Read 3878 times)

Raptor

A mobility question that really bugs me

Clarence

Re: A mobility question that really bugs me

Raptor

Re: A mobility question that really bugs me

Kellyb

Re: A mobility question that really bugs me

Raptor

Re: A mobility question that really bugs me

DamienZ

Re: A mobility question that really bugs me

Kellyb

Re: A mobility question that really bugs me

$ick3nin.v3nd3tta

Re: A mobility question that really bugs me

Raptor

Re: A mobility question that really bugs me