Originally Posted by Mark Hammer
Thanks for the reply Sam.
I am actually wearing Do-wins. 2.5" heel on them. I know what you mean on the heels though. I tried the other day with no shoes on and crap it was hard. I wasn't even going heavy.
Things i have tired since I first wrote this post:
I actually raised my heels even more in the off chance that i need my knees even further forward. I had them up about 5cm and the result was, great position in the bottom but, severe drive forward as the heels were too high.
I have tried to open the heels Slightly wider as Gant said. I helps a little.
Pushing the knees out more helps a little too. But too far on each and i lose so much strength and natural positioning it is obviously not good.
The biggest thing i have found in thie past week is my elbows and breathing. I always knew keeping them up high was a must but, even though I was trying hard i couldn't do it as high as i would like to. This week after trying a great drill and by doing Frankenstein Squats i have fixed it a little. Mind you i have Kyphosis in the Tspine. It doesn't help either, but i have tried heaps to fix that and it stays the same (actually using two tennis balls taped together and working on the t spine before cleans and front squat helps a little)
The Frankenstein Squats make sure the shoulders are up, otherwise it just rolls straight off. Also great as i have a wrist injury.
The drill was almost like a quarter squat till i touch a box. Very high box. My coach noticed that I tuck my bum to try and keep the torso high rather than elbows high and this range of the squat is where i needed the fix. I will post a video of it tomorrow. It has helped but Still not perfect. Actually before i do i will check the 1/4 squat Greg has in the vidoes on this site and see if it is the same thing. I can't do that now as i am at work and no video programs on this computer. Will add to this post later.
Breathing. I have found if i do singles i am pretty good but as soon as i take in a 2nd breath to do doubles or triples my form immediately dissapears. I can't seem to get in enought air for the 2nd rep. So i am sticking to singles and sort of max effort training for front squats. Yesterday i pulled off 15 singles with 120kg with decent form. I will play with this for a while and see if i can eventually get my goal of 130 by the end of October.
I have found i need more mobility in my aductors and a little in the hamstrings, now the feet are slightly wider. I also need some more T spine mobility. My ankles seem good but, i still work on them
As for forcing into Lumbar Kyphosis (do you mean lordosis or hyper extension?) i would never try it. I want a 170kg FS and a 150kg clean. If i can't do that by being natural i just wont do it. It is not that important to me.
Thanks for the reply, will definitely check out your video.
Ironically, I think my form gets better as the reps get higher. I did some breathing squats for the first time the other day and by rep 20, I felt tired and weaker, but solid in the movement.
I was saying lumbar kyphosis is my problem... the infamous butt wink. I came across this post from Gant Grimes' website since then, http://www.70sbig.com/?p=2978
, I'll let you read it and tell me what you think.