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vidret wrote:it's really different things to me, mark riptoe tells you the movements but assumes perfect mobility, kelly is the guy who gets you that mobility. I have not seen kelly's videos on actual exercise walk-throughs if he has any so i can't comment on that.

amongst the CF community, Kelly is one of the top coaches/trainer/gurududes where as less people know who Mark is. Interesting all around.

dude, off topic but im gassing for new lifter shoes.

basically 0 benefit, haha solely want to get something different just cuz Hookgrip posted a photo on IG of some killer ASICS

The ones I own now are technically CF hybrids, you can do some stuff like box jumps in them ( I did that this morning fairly easily at 30" height)

vidret wrote:kelly's awesome, you can see he's truly a person looking to solve the human anatomy and help people attain perfection when it comes to lifting. he digs deep, for sure.

not off-topic at all bro. i bought converse today, that's something also been looking at lifter shoes, i just think i wouldn't use them enough. you do however - the question is how much you'd benefit from new ones

I used to love wearing Converse. Then I saw a picture one day of me wearing skinny-ish jeans and Converse... oh man... I looked bad. I had put too much weight on to rock a gig like that. So I replaced all my clothes. I don't think I'll ever go back to skinny jeans and Converse. It's just not me any more.

vidret wrote:that's a vertical row. (edit: aka front row and upright row)

basically, UNLESS you've got super-sweet internal/external rotation and your rotator cuff is like superman and mobility and all that jazz is up to par - don't do them. there are better ones.

it works some of the traps and delts, it's gonna put your shoulders, elbows and depending on the barbell even your wrists in a pretty sub-par position.

see if you can do face-pulls instead:



or if that's giving you issues as well, split it and work the delts with delt raises to the sides and then do shrugs for the traps.



don't do them for arms.

oh and:

kelly starrett=mark riptoe=>elliotstrength>dudes>athleanx

have a look around before you listen to that athleanxxxex dude, some of the stuff he said that i've seen felt a bit iffy. he's got some good ideas but if he says to do it and it hurts, don't do it :P

I can't do face-pulls. I don't have any machines or access to a fully-featured gym.

What's a good exercise for strengthening and hardening anterior upper arms and anterior shoulders, the area where someone would strike a punch? I only have access to dumbbells and a barbell.

Oh, I used to do those all the time. I didn't use heavy weight, though. What kind of weight should I be getting into? Ballpark figure?

When I say upper arms, I mean where the arms start becoming the shoulders. The deltoids basically.

im thinking I might like these in size 12.5

new05002 wrote:im thinking I might like these in size 12.5

What the fuck, Flipper.

yea my average shoe size is 12.5 to 13, with reviews saying that these Nike's are running a bit wide.

Big feet = maximum squat stablity

wooo 3k post right here

Cool, I'll work on that. Thanks, mate!

new05002 wrote:im thinking I might like these in size 12.5

I was looking at the same shoes; right now I'm using an old pair of Adidas Nastase sneaks and definitely need something with better support. If you get them let me know what you think!

Also, because of how shit my knees and shoulders are I tried a row machine for my cardio this morning and yeah, it definitely did the trick. I'm thinking of alternating between that and swimming on my non-lifting days. The latter should help with my joints, too.

Front squats, OHP and 340# deadlifts today (woot).

I'm really struggling with upper body mobility on the front squats. Have a hell of a time flexing the wrist/hand/arms to rest the bar on my shoulders, so the weight pretty much sets on my wrists...which sucks. Guess I need to do some kind of stretching.

Yea that can be a challenge, I do know a few nice things that you can do but it's Bit hard to explain using my phone to type. Ill get back later

Thanks dawg.

For almost any workout I always do a good number of shoulder pass throughs with a PVC. The important thing here is to always try to work your hands inwards as time goes on (from session to session) so long as you maintain proper grip and get the right motion. Simple video showing some pass throughs

[youtube]http://www.youtube.com/watch?v=rFhMoRNrSKs[/youtube]

whenever we are going to do cleans or front squat we also like to do some wrist/forearm stretches before we start. You sit on the floor and place your palms down, fingers facing you



Lean back while maintaining your entire hand on the floor. Should feel a good stretch in the wrist and the forearm.

Now, the other wrist stretch is to put the tops of your hands on the ground and do the same stretch as shown above. This will hit the tops of your wrists and forearm. Be easy on this one, go into it slowly and apply force gently. It can be a little awkward.

Now there are also some barbell stretches and drills you can hit as well. This one is a little hard to explain so tonight if I can I will take a photo using my own barbell.

Put a barbell in the rack. Put your hands on the barbell with your front squat grip width. While here you need to walk under the barbell and put the barbell on your back rack but with your front squat grip. Its kind of hard to explain in words, much easier with a picture.

Walk off the rack and now from this position try to drive your elbows up as far as you possibly can. If you cant drive the bottoms of your triceps up to like 33 degrees off your shoulders then you need to work on this. Should help to develop flexibility in the front rack position. I will shoot a photo of this to show you how it should look.

Now if you have a partner around or someone who is okay being close you can do a partner stretch for the front rack. Basically you get in the front rack with a barbell (no weight needed) then have your brokski face you and push up on your elbows (bar can be racked still while your in the position). Find a good amount of torque so that you can feel it stretching you out a bit.

Vid suggested this video

[youtube]http://www.youtube.com/watch?v=dGfR-qD7V-Y[/youtube]

The same kind of idea as what I have suggested

Thanks guys, that's all very helpful.

In my opinion pass throughs shouldn't be done unless you're already quite nimble and your body structure caters for it it. I know many would disagree with me but I don't think it's a warm-up everyone should use. It's great for some; others not so.