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Try varying your stance, brokers including the degree of toe turnout, and building up the vastus medialis. Also check to brokers see that your knees are not drifting out over your toes. If squatting deeply really hurts, then don't do it. Front squats and/or stepups are usually good alternatives. Lower back. Main culprits: 1. Squats. Lift with your legs, not with your back. Use lighter brokers weight, and try to keep your back as upright as you can with a natural arch (women often have to lean forward a bit more). Do not round your upper back as you come up. 2. Deadlifts. Same advice. The drive comes from your legs, hips, and glutes. Back should be as straight (not necessarily upright) as possible with a natural arch in the lower back. At the top of the rep, squeeze your hips and glutes in a sort of pelvic tilt to drive the hips forward. As the hips come forward, the back straightens on its own. Use lighter weight till you get used to this sensation. When the weight is too heavy people are tempted to haul with their back too much.
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