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Training 2024.2.27

Notes: - Squats still have a tiny buttwink, but look great with a 40 lb kettlebell - Remaining buttwink may be reduced further by focusing on hamstrings - also do the other hamstring exercises, with the ball or slider

Exercises

  1. Hamstring focused below-floor straight legged deadlifts
  2. lengthen and strenthen hamstrings
  3. a stair would work, you can't make it all the way down at first, it will get further over time
  4. use a kettlebell, tried 40 lbs, maybe 60? can probably do more

  5. focus on consciously activating the hamstrings, manually de-emphasize the glutes, but still protect the back

  6. A-frame exercise

  7. this is for olympic lift mobility
  8. make an L with your feet, the turned foot extends to a good bit over shoulder width
  9. lock a kettlebell/dumbbell above your head in the shoulder with a straight elbow
  10. with the other arm and torso, run the palm down the leg focusing on approaching the out midfoot

  11. you should not be using muscle to support the kettlebell, it should be locked in the shoulder, focused on increasing mobility

  12. discussed how to fix imbalance going to the left during my squat

  13. verify this: lengthen the left outside and right inside, strengthen the left inside and right outside

  14. Behind the neck snatch press

  15. attempted with PVC pipe, then 10 kg bar, then 20 kg bar - all good, be careful!
  16. start with the bar on traps as squat
  17. bar always stay vertically aligned with the starting position
  18. head forwards, press the bar straight up
  19. you should have your back completely locked, holding a pencil back there.

  20. lower the bar, near the shoulders, dip your body slightly to match velocity and catch the bar with the legs

  21. Behind the neck snatch press and squat

  22. attempted with PVC pipe, then 10 kg bar, then 20 kg bar - all good, be careful!
  23. squat ass to grass
  24. perform the behind the neck snatch press
  25. keep your head forwards, almost jammed
  26. stand up in the extended snatch press position
  27. return the bar as per behind the neck snatch press