a couple simple questions

P

Proteinboy

2
1-
i am diong 20 rep olympic squats and i am wondering whats the most comfortable way to hold the bar on your back.
currently, i have my wrists close to my shoulders gripping the bar, with my elbows pulled forward.
i believe these are high bar squats. only problem is, the bar is on my back for a longgg time and it gets very uncomfortable for my shoulders and elbows...i feel like acid or something is building up in the joints for some reason.

2-
i power clean on a ground that i cannot drop the weights on. therefore, i have to drop the weight to my hips from my shoulders and dip my legs to absorb the impact with my hips when i put the bar down.
the result is nasty rashes on my pelvis area. any ideas how to fix this problem?
anyone else powerclean and dont drop weights?

3-
is the powerlifting form for bench press safe to use all the time, even when repping?
i always use powerlifting form when i bench. are there any benefits to the "plop down and push" method, where you dont use your legs, or back arch?

thankyou all~
 
For the back, it is often a bit easier to stay tight with a narrow grip, but if it gets uncomfortable, just try to widen it. The most important thing is that the grip width is comfy, so if I were you I'd try to make it wider.

I always dropped power cleans from my shoulders down to the hips, I never had any big problems with marks around the pelvic area.. look at my youtube vids to see how I did it.. but it sounds very similar to what you are doing.

I think the PL method for benching is safe for reps, yes. Though I find it hard to keep the arch and tightness for that long, therefore I really prefer pushups if I do upper body pushing for reps.

What do you mean by "plop down and push"? You can lower the weight fast, that can be a benifit since you will have a lot more force to stop and reverse the direction of, so to speak. Which makes for one hell of an eccentric at the point where you need to stop and reverse the movement.
 
by plop down and push i mean just lay on the bench and dont set your legs up, or arch. just plop yourself down on the bench and start pushing. can this lead to different pectoral development, or strengthen them better than not arching and using leg drive?

tahnks for the answers karks!!!
 
Proteinboy said:
by plop down and push i mean just lay on the bench and dont set your legs up, or arch. just plop yourself down on the bench and start pushing. can this lead to different pectoral development, or strengthen them better than not arching and using leg drive?
Click to expand...

Man, now thats the only way to bench lol. Get under the bar, get a lift and just push it. No legs up in the air, ached back or any of that crap. I see people do it where they use the hips and get a kind of momentum to hep them drive the bar back up, but why not just push it in the raw. A much better workout imo.
 
Well, IMO that's not the way to do it. You'd be lose, you wouldn't have your shoulder blades tucked. Both of these would screw with your stability, and less stability = greater chanse of injury. Without arching the back it is also very hard to be able to tuck the shoulders. If the shoulders flare the humerus will be pushed forward in the shoulder socket, somthing that can irritate the shoulder in the long run.

Now this kind of depends, I'd say to always keep the legs on the ground for stability and the shoulderblades tucked as well. How much you arch and how low you touch has a lot to do with whether your goal is pec size or bench press strength. If you want big bench numbers, then you need to bench in a way that will give you this. And that is the PL way. Now the arching and touching low will reduce the ROM, something that is not that favorable if you want pec size. So if size is what you want then don't arch as much and don't touch as low, but don't let your shoulders flare out too much either. Or you could just do DB bench press the PL way and bring the DBs down on the side, making the ROM big.
 
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