Form Critique: BSS and Military Press.

[Cynic]

THis is the first successful attempt at Bulgarian Split Squats so if you can give me some pointers on balance and form, I'd appreciate it.

Also, I took a shot of me doing military presses under a heavy load. I think I may be hyperextending the spine, but I'll leave that to more expert eyes.

Bulgarian Split Squats
Military Press

[Lisa~]

On the Bulgarians, your depth looks really good. You tend to shift your weight forward just a bit at the start of the upward push. It's especially visible on the 5th set video with the left foot forward. See how you come up onto your toes just for a moment as you begin to rise? (Like the shoes, btw. )

To help you keep your weight back, I'd ask you to try a slightly longer stance. You tend to keep your left foot closer to the bench than your right also. Mark a spot on the floor and use it for both feet. And your right foot forward appears to be the more difficult side. If it really is, then do that side first (weak side rule). Squeeze your glutes intentionally to drive you out of the bottom position.

Overall they look pretty good though. You keep your chest up and you're getting the balance aspect under control. Remember that balance is heavily affected by your breath control. Get that big breath at the top, lift your rib cage, and don't exhale until after the big upward push.

[Lisa~]

On the military press, I'm hoping someone else will analyze your video, maybe Tony or GqArtguy. But what I see right off is that your back is way too arched. I think Tony suggested you not do these until your back problems were resolved, didn't he?

[Cynic]

Yes, can you, Tony or GQ recommend an alternate or should I reduce the load?

Perhaps I could do seated shouler presses or divide the move into two isolations?

Front raises and tricep extensions?

[John Izzo]

Cynic,
Looks...okay

On your split squats....you need to keep that front standing leg about 3-4 inches more in front. You have a ton of hip issues and very limited mobility. I strongly suggest you foam roll the entire lower body and decrease the weight--50lbs is not much, but I can tell its a challenge for you. I would lighten the load or I suggest you place the dumbbells in the "shoulder-carry" position and perform the squat that way.

On the press...you have very tight external rotators that limit your mobility--evidenced by the motion and involvement of the rib cage in the press. Watch your entire torso rotate when you press, which gets the hips moving too. I don't know if your trying to not go for full extension (lock out), or you can't--but you tend to rush teh set. Decrease the weight and just get the movement down correctly. Introduce loads slowy. Some hip involvement is okay...but those are just compensatory patterns trying to maintain your center of gravity. I suggest you perform the "stick 'em up" exercise against the wall religiously and work on your thorasic mobility using "T-spine rotations".

I give you credit for postingt your videos on the forum and asking for critque. It actually good for me and the rest of us. Keep up the good work!

[CC dad]

I would stay away from the Military press in any form with back problems. What is it that you are trying to work? If you are doing it for the shoulders then any raise will do(front/side either of which I hate doing by the way). If you are wanting to work the triceps then any other press will do( bench incline decline floor press).

I suggest you perform the "stick 'em up" exercise against the wall religiously

These have helped me so much. I use to have horrible shoulder pain but not any more.

[Cynic]

Originally Posted by standAPART

Cynic,
Looks...okay

On your split squats....you need to keep that front standing leg about 3-4 inches more in front.

Yeah, I thought so. I know it would help me to put the weight on the heel, but getting my foot out that far starts to really screw up my balance, but I'll work on that.

You have a ton of hip issues and very limited mobility. I strongly suggest you foam roll the entire lower body and decrease the weight--50lbs is not much, but I can tell its a challenge for you. I would lighten the load or I suggest you place the dumbbells in the "shoulder-carry" position and perform the squat that way.

I have been hitting the foam roller. Not daily yet, but I'm getting a routine up: dynamic stretching pre-workout, workout and foam rolling PWO (though not immediately PWO).

On the press...you have very tight external rotators that limit your mobility--evidenced by the motion and involvement of the rib cage in the press.
...
I suggest you perform the "stick 'em up" exercise against the wall religiously and work on your thorasic mobility using "T-spine rotations".

It is tight around the teres muscles when I raise my arm. Would foam rolling them along with stretching have any value?

The stick em' up is simpy raising the arms over my head?

I'm trying not to let the weight fall, but I do try to explode on all concentrics.

I give you credit for postingt your videos on the forum and asking for critque. It actually good for me and the rest of us. Keep up the good work!

Not a problem. I'm doing this to avoid enfeeblement with age and if I get it wrong, I'm going to cause the very problem I'm trying to prevent.

[John Izzo]

Cynic,
You can use the foam roller on the upper back by laying on it across the shoulder baldes or a bit above. YOu can also lie on a tennis ball to kink out the external rotators. If you can't raise your arm overhead, foam roll the lats also.

I encourage you to purchase "The Stick" and massage your neck muscles (sternocleiodmastoid). I will try to find a pic for that.

I know you are incorpoarting dynamic strethcing into your pre-workout....thats fine but I advocate your foam roll for 5-8 minuters BEOFRE dynamic flexibility with mobility exercises. This will aid tissue quality.

The stick em up is a MUST for anyone with protracted shoulders. SImply sit or stand against a wall and place arms in "L" shape in contact with wall. 90% of benchers will not be able to accomplish this. Work on minimzing any excessive curve in your lower back (flexibility exercises) and trying to keep contact with the wall (10-15 second hold).

Hope this helps.

[Cynic]

Originally Posted by standAPART

Cynic,
If you can't raise your arm overhead, foam roll the lats also.

I can get them over head, it just gets tight toward the full extension.

I know you are incorpoarting dynamic strethcing into your pre-workout....thats fine but I advocate your foam roll for 5-8 minuters BEOFRE dynamic flexibility with mobility exercises. This will aid tissue quality.

Is this in lieu of rolling afterwards? Am I to do it twice a day?

[John Izzo]

Full extension is optimal ROM and therefore, is the goal.

You can foam roll 2-3 times day. However, only foam roll the muscle that you feel the most "stickiness" or "discomfort". Should only take you 2-3 minutes....5-8x actual "rolls" per muscle group.

[GqArtguy]

Split squat:

Try standing out a little farther. There are a lot of variations of split squats but since most people are tight in the hips, I like for them to work on that during this exercise. What you do is just step foward a bit more and focus on staying completely upright throughout the rom so that the upper hip and squat get a loaded stretch. Use your glute to push you out of the bottom and drive down the heel of the front leg to get up. Its good times.

Military Press:

For pressing, I press how Im going to jerk, I think it feels more stable and allows you to use more back than a normal press.

Basically, keep your elbows in front of you at about 45 degrees and the bar at about chin level, any lower and you lose leverage, and it sucks to press with your elbows down (its like benching with your elbows at 90 degrees). You also need to get your chest up high from the start and push up AND back. In your lock out position, your arms should be right over your ears and I have my shoulders blades pinched together slightly like a row.

When this is done, it looks like youre a bber puffing out their chest but instead of having your arms out to the side, theyre in front of you.

Anyway, it looks like your external rotators are tight. If you cant get into that up and back overhead position without moving your hips, you need to work on shoulder flexibility.

I would work on bar work to relearn your form and do tons of scapular retraction, external rotation, in addition to your hip work. Also, remember to brace on these movements as you would a squat.

I like to use a golf ball or tennis ball for the shoulder area because its very intricate and easy to hit bony areas. Start with a tennis ball since its softer.