Fausto
HST Expert
Quad
basically what Ripp syas is that you must use a hip extension not a knee extension, the knees will still be somehwat bent so as to allow you to have your back straight, but your back will ultimatelly be raised slightly from the parallel position, no cheating though, we're talking about a couple of degrees off the parallel (+/- 10 or so).
Knees will be almost straight, just unlocked, this is to avoid engaging the quads.
As he puts it, start off with the chest up, straight elbows raising the back angle slightly (we're talking about max 10 degrees here) as the bar leaves thefloor, movement is performed with teh hamstrings and glutes acting on the rigid back held in isometric contractionby the erectors.
So..hip extension starts the weight up, elbows catch the momentum and carry the bar up with a shoulder extension and scapula retraction.
The trunk acts as a platform against which ther force is generated, think of your self as a spring that locks in that position and imagine that your trunk locks agai8nst your knees (which it doesn't but I find this image in my mind to work well
)
Interesting he says that rows are not useful at weights that are to heavy to maintain form, I completely agree!
The difference maybe small like 10 kilos, but ultimatelly make all the difference because of its efficacy.
If you end up doing a "cockeyed SLDL", the weight is too heavy and your form sucks for this exercise, reduce and...start again.
I love technicalities
Obviously this "lecture" is not for quad although initially it may help him understand Ripp's intention, mind you I also did it wrong, I never used to put the bar back onto the floor, I can see Dan smilling off the corner of my eye.
This is a perfect exercise to use MS with.
basically what Ripp syas is that you must use a hip extension not a knee extension, the knees will still be somehwat bent so as to allow you to have your back straight, but your back will ultimatelly be raised slightly from the parallel position, no cheating though, we're talking about a couple of degrees off the parallel (+/- 10 or so).
Knees will be almost straight, just unlocked, this is to avoid engaging the quads.
As he puts it, start off with the chest up, straight elbows raising the back angle slightly (we're talking about max 10 degrees here) as the bar leaves thefloor, movement is performed with teh hamstrings and glutes acting on the rigid back held in isometric contractionby the erectors.
So..hip extension starts the weight up, elbows catch the momentum and carry the bar up with a shoulder extension and scapula retraction.
The trunk acts as a platform against which ther force is generated, think of your self as a spring that locks in that position and imagine that your trunk locks agai8nst your knees (which it doesn't but I find this image in my mind to work well
Interesting he says that rows are not useful at weights that are to heavy to maintain form, I completely agree!
If you end up doing a "cockeyed SLDL", the weight is too heavy and your form sucks for this exercise, reduce and...start again.
I love technicalities
This is a perfect exercise to use MS with.
