d******u
发帖数: 1142 | 1 上次腰伤了都一个多月了，现在恢复了70%吧，今天在 gym 录了段像，请大牛们来指导
下。
后两个rep 没力气了，没蹲到和地面平行。
有一个问题，我知道我 elbow flare 了，但是如果我让手肘与躯干平行的话，肩膀会
往靠，肩胛骨就会顶着杠铃的杆，很疼。是不是我杆放的位置不对? 我用high bar.
另外，我姿势里还有哪些要改进的地方，大家不吝赐教哈，先谢过了！ |
s***r
发帖数: 358 | 2 Not bad. Try to pull your elbow toward your lats and squeeze your shoulder
blades as hard as you can. Your traps would form a nice bed for the bar to
lay on. Then lay the bar on the top of your traps (or a sweet spot you are
most comfortable with). Keep in mind that the bar would always sit on traps,
and shouldn't touch any bone at all.
Your elbow doesn't need to be exactly parallel with your upper body. Try to
get your elbows under the bar as much as possible, especially in the hole.
This would help keep you in a more upright position and stop you from doing
a Good Morning out of the hole.
I would also bring in your feet an inch or two. From this angle, it doesn't
seem that you have enough hip mobility to squat that wide.
【在 d******u 的大作中提到】
: 上次腰伤了都一个多月了，现在恢复了70%吧，今天在 gym 录了段像，请大牛们来指导
: 下。
: 后两个rep 没力气了，没蹲到和地面平行。
: 有一个问题，我知道我 elbow flare 了，但是如果我让手肘与躯干平行的话，肩膀会
: 往靠，肩胛骨就会顶着杠铃的杆，很疼。是不是我杆放的位置不对? 我用high bar.
: 另外，我姿势里还有哪些要改进的地方，大家不吝赐教哈，先谢过了！
|
d******u
发帖数: 1142 | 3 Thanks a lot for your advice! |
g**4
发帖数: 863 | 4 大牛，我看了几个视频，都说elbow不要在bar正下方，因为这样会让手用力
traps,
to
doing
t
【在 s***r 的大作中提到】
: Not bad. Try to pull your elbow toward your lats and squeeze your shoulder
: blades as hard as you can. Your traps would form a nice bed for the bar to
: lay on. Then lay the bar on the top of your traps (or a sweet spot you are
: most comfortable with). Keep in mind that the bar would always sit on traps,
: and shouldn't touch any bone at all.
: Your elbow doesn't need to be exactly parallel with your upper body. Try to
: get your elbows under the bar as much as possible, especially in the hole.
: This would help keep you in a more upright position and stop you from doing
: a Good Morning out of the hole.
: I would also bring in your feet an inch or two. From this angle, it doesn't
|
T*U
发帖数: 22634 | 5 手用力也不会减轻腿的负重，这都是次要的。
我一般是脚后跟下面垫一小块杠铃片。
【在 g**4 的大作中提到】
: 大牛，我看了几个视频，都说elbow不要在bar正下方，因为这样会让手用力
:
: traps,
: to
: doing
: t
|
d******u
发帖数: 1142 | 6 上次腰伤了都一个多月了，现在恢复了70%吧，今天在 gym 录了段像，请大牛们来指导
下。
后两个rep 没力气了，没蹲到和地面平行。
有一个问题，我知道我 elbow flare 了，但是如果我让手肘与躯干平行的话，肩膀会
往后靠，肩胛骨就会顶着杠铃的杆，很疼。是不是我杆放的位置不对? 我用high bar.
另外，我姿势里还有哪些要改进的地方，大家不吝赐教哈，先谢过了！ |
s***r
发帖数: 358 | 7 Not bad. Try to pull your elbow toward your lats and squeeze your shoulder
blades as hard as you can. Your traps would form a nice bed for the bar to
lay on. Then lay the bar on the top of your traps (or a sweet spot you are
most comfortable with). Keep in mind that the bar would always sit on traps,
and shouldn't touch any bone at all.
Your elbow doesn't need to be exactly parallel with your upper body. Try to
get your elbows under the bar as much as possible, especially in the hole.
This would help keep you in a more upright position and stop you from doing
a Good Morning out of the hole.
I would also bring in your feet an inch or two. From this angle, it doesn't
seem that you have enough hip mobility to squat that wide.
【在 d******u 的大作中提到】
: 上次腰伤了都一个多月了，现在恢复了70%吧，今天在 gym 录了段像，请大牛们来指导
: 下。
: 后两个rep 没力气了，没蹲到和地面平行。
: 有一个问题，我知道我 elbow flare 了，但是如果我让手肘与躯干平行的话，肩膀会
: 往后靠，肩胛骨就会顶着杠铃的杆，很疼。是不是我杆放的位置不对? 我用high bar.
: 另外，我姿势里还有哪些要改进的地方，大家不吝赐教哈，先谢过了！
|
d******u
发帖数: 1142 | 8 Thanks a lot for your advice! |
g**4
发帖数: 863 | 9 大牛，我看了几个视频，都说elbow不要在bar正下方，因为这样会让手用力
traps,
to
doing
t
【在 s***r 的大作中提到】
: Not bad. Try to pull your elbow toward your lats and squeeze your shoulder
: blades as hard as you can. Your traps would form a nice bed for the bar to
: lay on. Then lay the bar on the top of your traps (or a sweet spot you are
: most comfortable with). Keep in mind that the bar would always sit on traps,
: and shouldn't touch any bone at all.
: Your elbow doesn't need to be exactly parallel with your upper body. Try to
: get your elbows under the bar as much as possible, especially in the hole.
: This would help keep you in a more upright position and stop you from doing
: a Good Morning out of the hole.
: I would also bring in your feet an inch or two. From this angle, it doesn't
|
T*U
发帖数: 22634 | 10 手用力也不会减轻腿的负重，这都是次要的。
我一般是脚后跟下面垫一小块杠铃片。
【在 g**4 的大作中提到】
: 大牛，我看了几个视频，都说elbow不要在bar正下方，因为这样会让手用力
:
: traps,
: to
: doing
: t
|
s***r
发帖数: 358 | 11 It's normally very hard if not possible to keep the elbow directly under the
bar. There will be a bit of elbow flare, more so with low bar squat.
However the idea here is to "try" or make an effort to keep the elbow under
the bar as much as possible, so it doesn't flare back which would normally
cause the chest to cave in.
The hands shouldn't apply any upward force during a squat. When I squat, my
hands are just there to guide the bar and keep it in place. Take a look at
Andrey Malanichev and Dan Green's elbow position (both squat low bar):
【在 g**4 的大作中提到】
: 大牛，我看了几个视频，都说elbow不要在bar正下方，因为这样会让手用力
:
: traps,
: to
: doing
: t
|
