Date: Wed, 29 May 2002 16:22:31 -0000 From: "tvalesky" Subject: Identifying weak points? I've heard it said that, if you have trouble locking out a bench, it indicates that your triceps are your weak point. Are any more rules of thumb like this for the bench, squat, and deadlift? Thanks, Tom Valesky Date: Wed, 29 May 2002 09:40:52 -0700 From: Jesse Stephens Subject: Re: Identifying weak points? A few that I can think of right now: Bench: Bar feels heavy out of rack = weak Lats Stuck on chest = either too slow or not staying tight Squat: Feels heavy and unstable out of rack = weak abs Knees come in = weak hips Fall forward = weak low back and/or abs Stuck in hole = too slow Dead: Can't lockout = weak glutes can't get off floor = bad positioning This is all just generalizations though. For example on the bench lockout it's most likely the tris, but could also have to do with weak shoulders. Jesse Date: Wed, 29 May 2002 09:40:32 -0700 From: "Doug Schurman" Subject: RE: Identifying weak points? Dave Tate has said that just about everyone's week point in the bench is their triceps and in the squat/deadlift it's their hamstrings. A lot of their training is focused around these two muscle groups. Doug Schurman www.BodyResults.com Seattle, WA Date: Wed, 29 May 2002 12:49:08 -0400 From: watson@watsonmusic.com Subject: Re: Identifying weak points? On 29 May 2002 at 9:40, Jesse Stephens wrote: > A few that I can think of right now: > Bench: > Bar feels heavy out of rack = weak Lats > Stuck on chest = either too slow or not staying tight I've heard "stuck on chest" == weak pecs but it would make sense to me to be weak rotator cuffs as well. Drift over face == weak triceps. > > Squat: > Feels heavy and unstable out of rack = weak abs > Knees come in = weak hips > Fall forward = weak low back and/or abs > Stuck in hole = too slow Also, if you drift to one side, you might be subconsciously trying to stay away from a weakness on the other side. For example, I had a problem with my left knee so I started drifting to my right side without realizing it. Watson (the ninja of nice) Davis Date: Wed, 29 May 2002 10:14:20 -0700 (PDT) From: david cummerow Subject: Re: Identifying weak points? I don't think the 4 muscles in the rotator cuff group play a large role in the bench other than perhaps stabilization of the joint - "stuck on the chest" is usually due to loss of muscle tension and/or air (chest inflation), or simply too much weight for the lifter on that particular day. From my recent experience, the cuff muscles don't typically generate a lot of force. That's why cuff exercises are designed using lighter weight; the delts have a tendency to "take over" when the weight gets heavier. At least that's the best explanation I've been given. Date: Thu, 30 May 2002 08:30:37 -0700 From: Jesse Stephens Subject: Re: Identifying weak points? I think you should try to simulate the glute ham exercise somehow. If you don't have a training partner to hold down your legs find something to anchor down your ankles. I found a small bench type seat and just put a ton of plates and/or DBs on it. If that's too hard to get any reps, you can face away from a lat pull down, put a little weight and use a rope or something to hold onto. Do pull throughs too. You can also try putting a band through your belt and around your feet then walking around. You can even try squatting like that. Reverse hypers are pretty good too if you have access to one. Jesse >Pull throughs? > >/sk > > >At 05:44 AM 5/30/2002, you wrote: > >I have been having some problems locking out my deads. I never thought > >about it being my glutes, I have been working hard on my back thinkin that > >was the problem. Any recommendations for glute work if u don't have a > >glute ham machine. > >bobc Date: Thu, 30 May 2002 18:36:06 -0000 From: "ryeguy83705" Subject: Re: Identifying weak points? What seems to hit my glutes hard is Romanian Deadlifts. I do them off a 3 inch block for even more. keep your butt way out behind you. I don't go too heavy or I lose the correct form. --- In Strength_List@y..., "bobc" wrote: > I have been having some problems locking out my deads. I never thought about it being my glutes, I have been working hard on my back thinkin that was the problem. Any recommendations for glute work if u don't have a glute ham machine. > bobc Date: Thu, 30 May 2002 18:15:30 -0400 From: Dmitry Voronov Subject: Re: Identifying weak points? I think you guys are forgetting the first check that all powerlifters seem to overlook (which is great for mentality but can be hampering in terms of overall progress): anything = weight is too damn heavy The way you tell is if the spotter bumps the weight (not dropkicks or hauls, these aren't synonyms to "bumps" LOL) and it moves, then it's a sticking point. If he has to set a PR deadlift doing it, well, then you know. But for the bench, the best indicator that you have weak triceps is not just failure at lockout. That just means it's a weakpoint (relatively weak). If you start the bar and it starts drifting towards your head and at lockout, your elbows are completely flared to the sides and the weight is over your throat, then your triceps need to brought up asap before you get used to bad form. Dmitry