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There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
today physio said my SI joint has recovered and my pelvis/lower back/hip mobility and stability has improved dramatically over the last few weeks and gave me the good to go.
tomorrow will be first day squatting for real in 3 weeks. going for PRs! brb back to physio wednesday lol jk
real talk tho bros. this was my first real injury where lifting contributed to the underlying problem. the injury didn't happen in the gym, but it could have have been prevented. lots of us disregard balanced lifting to acquire huge numbers and i was a culprit of that and it caught up to me.
long story short and without giving an anatomy lesson, there is more going on in your lower back, abs, pelvis, hips, glutes quads, hammies region that nearly all of us realize. and it all has to work together in harmony to stay aligned and give you proper posture.
too much pulling deadlifts with my back, and pushing squats with my quads, followed by too much time sitting in a chair reading RS, and not enough time focusing on strengthening hammies and glutes, and stretching hip flexors gave me a bad case of anteriorly (forward) rotated pelvis. most people now adays have it to some degree. that combined with disregarding unilateral leg training gave me a strong as fuark dominant side, and a pathetic weak side so i actually had a little bit of upslip on one side of my pelvis as well. eventually something had to give, and it was the joint where my right pelvis meets the center part that starts your lower back called the sacroiliac (SI) joint.
physio helped with the injury, but solving the problem is up to me. my weekly routine now includes 15 minutes at the end of 3 workouts to stretch properly, and foam roll to loosen up hip flexors. as well as a ton of core work. having a 6 pack doesnt mean you have good core. the core that holds you together is deep inside and you have to specifically target it as most of us have enough strength in our backs to over ride the system. i also now do some abductor and adductor strengthening on the vagina machines, and a whole bunch of unilateral deep leg press to activate glutes and hamstring curls.
turns out you cant just walk into the gym, squat heavy, and call your leg day done.
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
I'm having issues with posture as well, I need to work my Rhomboids? The muscles that hold the back together that keep the shoulder from slouching.
That's why yoga is a good assistance workout, helps realize your imbalances and helps correct them.
On a crazy side note, remember that guy that couldn't walk properly, war vet, etc, got fat, until he took that yoga thing. Eventually muscles balanced out, he can run now and is fit.
today physio said my SI joint has recovered and my pelvis/lower back/hip mobility and stability has improved dramatically over the last few weeks and gave me the good to go.
tomorrow will be first day squatting for real in 3 weeks. going for PRs! brb back to physio wednesday lol jk
real talk tho bros. this was my first real injury where lifting contributed to the underlying problem. the injury didn't happen in the gym, but it could have have been prevented. lots of us disregard balanced lifting to acquire huge numbers and i was a culprit of that and it caught up to me.
long story short and without giving an anatomy lesson, there is more going on in your lower back, abs, pelvis, hips, glutes quads, hammies region that nearly all of us realize. and it all has to work together in harmony to stay aligned and give you proper posture.
too much pulling deadlifts with my back, and pushing squats with my quads, followed by too much time sitting in a chair reading RS, and not enough time focusing on strengthening hammies and glutes, and stretching hip flexors gave me a bad case of anteriorly (forward) rotated pelvis. most people now adays have it to some degree. that combined with disregarding unilateral leg training gave me a strong as fuark dominant side, and a pathetic weak side so i actually had a little bit of upslip on one side of my pelvis as well. eventually something had to give, and it was the joint where my right pelvis meets the center part that starts your lower back called the sacroiliac (SI) joint.
physio helped with the injury, but solving the problem is up to me. my weekly routine now includes 15 minutes at the end of 3 workouts to stretch properly, and foam roll to loosen up hip flexors. as well as a ton of core work. having a 6 pack doesnt mean you have good core. the core that holds you together is deep inside and you have to specifically target it as most of us have enough strength in our backs to over ride the system. i also now do some abductor and adductor strengthening on the vagina machines, and a whole bunch of unilateral deep leg press to activate glutes and hamstring curls.
turns out you cant just walk into the gym, squat heavy, and call your leg day done.
pics for reference
yea i typically do a posterior chain exercise every workout
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
Subordinate, can you post a video of your squat? Preferably from an angle shot?
It would help alot for identifying the problem
Sounds like you have a tight lateralis.. usually guys that are quad dominant (like me) and have tight lateralis will have their knees cave in. When you think about it, when your lateralis is more relaxed, it'll be alot easier for you to push your knees out because then, your lateralis can stretch when you squat down. Like broken said, spend a good 2 minutes before you squat to roll that shit out nice and good
Take a resistance band before you work out, and do some abductor band squats to get the abductors activated. There are many abductor exercises out there, but I find that abductor band squats have the most similarity compared to the actual squat. but if you don't have a resistance band, any abductor exercise will work - just google it
Then when you hit the bar, do a longer warm up and take it easy on the heavy weights
then when you hit the heavy sets, cue yourself to push your knees out.. not sure if you have flat feet, but if you do, form an arch for yourself as you squat down.
my 2 cents. this is coming from a guy that's had a fucked up knee for the past 4-5 months and after taking good care of my knee, my squats have gone up quite significantly (and more importantly, pain-free)
There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them.
You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today!
The banners on the left side and below do not show for registered users!
... 
i'd snap my shit up
