***kettlebell weekend report ***

[deanie]

Good Morning!!

Yesterday was a really nice day for all of us. My DH was off and we went to the movies. We saw Blind Side too. My boys (and I include DH in there ) like football and knew who Michael Oher was, also we live 30 min from Baltimore, so they knew he was on the Ravens! Great movie!! My younger DS wanted to see Avitar, but we weren't sure about the violence part, and since he's 10, we said no. We all really liked Blind Side so all is well
Even though I had a twinge working out, my back was okay yesterday. Last night though in the middle of the night I was tossing, and it really hurt DH was absolutely put his foot down and doesn't' want me working out this week....i have to agree with him!!! So I am not going to workout till my back is 100% ...it is just so frustrating to be on week 12 and have this happen!! I guess the good part is, is its winter break so I can sleep in!!

Melissa::: Yeah for PTTP and ETK!!!! and your Kindle!!!!

Gayle::: Glad gram is doing well! Great gifts! DH and I also like House. Hugh Laurie did another show before house, ....blanking on the name right now...a british show, we rented one of the dvds, and it was really funny! I will post Melissa's reply on the next post. I like your gifts! I also got a B&N gift card from the parents in my class, I went there to spend it, but couldn't decide what to buy!!! I was like a kid in a candy store!!

Jane::: Sounds like you all had a wonderful day. YEA to lifting the tree out off the road

Marcy::: Did you cry??? I cried!!! It was a great movie wasn't it!!! Glad you had a nice day. I saw your review of MMA , glad you like it!

Rhonda::: Hope you are having fun in Florida!!!

Have a great day guys!!! we are actually laying low today, it is raining and yucky and we want to avoid the stores.

Later

 

[deanie]

...my real name is Nadine, but I use Deanie on the forums (its my DH's name for me)
the irony is, the day I got this was on wednesday when i was down for the count. the advice she gave was good, and i did feel a difference on thurs and fri when i did the warm up and wod sets....
also, the video i sent i was dl'ing 135#....


Melissa's reply:


Nadine,

Hi Nadine - Melissa here! I know you've been speaking with Dallas about the PTP program, but he's been keeping me apprised of your progress. Thanks for being such a vocal supporter of our stuff! I love reading your comments on the web site.

Since Dallas is super busy at work this week (and I have the week off!), I took the lead on reviewing your videos. Here's some general feedback, based on what I see here. Don't be nervous - you're off to a great start! I bet with some form improvements, we can put a few more pounds on your lifts ASAP.

Deadlift: First, based on the front view, I'll say this - don't use a mixed grip until you absolutely HAVE to. Stick with a normal (double overhand) grip, incorporating the hook grip, until your grip strength is your limiting factor. For one, this high volume DL work is designed to train all aspects of the movement, including grip strength. In addition, an overhand grip puts you in a more advantageous position with respect to back position - specifically, the upper part of your back. You can more easily pull those shoulder blades together and maintain that position with an overhand grip. Turn one of your hands over and it becomes harder to achieve that same level of tension. So... overhand grip, and practice your hook grip, from now on.

Based on the side view, your set-up position (hips, knees, shoulders) looks good. However, I want to see a LOT more tension in your back before you even start to pull. You are maintaining a decent lower lumbar curve, but notice how the top part of your back starts off rounded, and continues to "give" as soon as you start the movement? That's the shoulder position I was talking about above. Think about setting your back, squeezing your shoulder blades TOGETHER and picking your chest up. That doesn't mean you change your hip position... it just means you show me a "big chest" or "broad chest" before you start your pull.

Another cue that helps me is thinking about pulling yourself under the bar. You should have so much tension before you start your pull that, should you apply one tiny millimeter of force, the bar would start to come off the ground. Only after you've generated THAT much tension do you begin your pull. Make sense?

Press: Hard to tell without a side view - see if you can shoot that next time. But I can tell here that you're not pulling your head through at all. Think about pressing that bar straight up, in a totally vertical line. That means you have to pull your head back and out of the way, or else you'd clip your nose! As the bar starts to go up, turtle your head BACK (don't just look up... maintain a neutral head position). As soon as the bar clears your forehead, you're going to keep pressing UP to the ceiling, and pull your head through (forward) such that the bar is directly over your mid-foot. Check out this photo from the Whole9 site as explanation.

That's about all I can garner from this set of videos, but I hope it's enough to get you started. Feel free to shoot more and send 'em over. Thanks again for your support.

Best,
Melissa

 

[Gayle]

Hi Deanie!

Isn't winter break awesome!!!

I think I agree with your DH, too. You've been putting up big numbers on your DL every week, several days a week. Maybe your back just needs a rest week. Thanks for posting Melissa Urban's feedback. The part she mentions about squeezing your shoulder blades together, but not lowering your hips sounds a lot like Rippetoe's "squeeze your chest up" cue. I swear, it's the hardest part of the setup.

Movie night sounded like fun. I wanna see The Blind Side, too, but will probably end up waiting for it on DVD.

I haven't worked out for a few days. I spent today trying to install window sills and jambs in the spare bedroom. Maybe tomorrow...

Have a good night.