Post: #1

This topic might be directed towards the more seasoned lifters on this forum such as MikeCF, Velkrum and RudeBwoy. They say that the weakest link when lifting weights regarding the upper body is the forearms, the grip. If you improve your grip, then your poundages will increase when it comes to deadlifts, pulls and even benching.

If that is the gateway to untapped strength portals in the upper extremities, what is an oft over looked gateway to gain lower body strength? Is it the glutes, the posterior chain?

Thanks guys.

Post: #2

Your back, with regards to squats. You need a strong core once you get to higher weights

Post: #3

Depends on where you are as a lifter. For guys starting out I'd say working hamstrings, glutes, and abs can give big gains for squat and deadlift. Working on your lats never hurts either.

In general it's a good idea to have a coach watch you lift and then suggest some assistance exercises to work on your weak spots - everyone's going to be a little different.

Post: #4

(10-07-2014 08:12 PM)Bear Z Wrote:  Your back, with regards to squats. You need a strong core once you get to higher weights

So you are saying that working the posterior chain can unlock hidden strength pathways?

Post: #5

You can figure out the answers to these questions for yourself (i.e applying to you personally) if you think about it in terms of physics and force production and force transfer. Start from the contacts with the bar and the ground (i.e hands and feet) and work out where you're leaking power. Just remember you're producing two opposing forces: one against gravity, the other against an immovable platform, usually the ground. Your body is a conduit.

Anyway, if I have to generalise, the answer to your question is glutes and lower abs. On most people, those are largely inactive and/or very weak. Lower abs assist in the force transfer from the ground through your legs to the upper body and the bar. Glutes are the strongest muscle group in the body, and are the primary one for hip extension - which both squat and deadlift are, essentially.

Hamstrings are rather overrated, IMO. You often hear that they are crucial from older powerlifters, but that's largely due to them starting out in equipped lifting where the posterior chain especially hamstrings is used to load up the squat or deadlift suit which is like a spring that provides a massive rebound.

Quads are way more important for raw lifting. Have a read of this article from Dan Green, especially #8 and #9: http://www.jtsstrength.com/articles/2013...-westside/

Low back strength is important, but it's often misunderstood. People see low back bending or low back issues in general as evidence of poor strength, while in many cases it's the exact opposite: lack of flexibility (hip flexors usually) and poor strength or inactivity in other areas (low abs and glutes) force the low back to take up more workload than it should, which results in low back rounding or various related issues. In every case I've personally seen at my club (myself included), low back "strength" magically improves with stronger abs and glutes.

Post: #6

I've recently been looking into strengthening my lower abs and glutes as I've determined that's where I'm failing on my front squat and deadlift. On my deadlift my grip has never been an issue (I spent years labouring) and I can get the bar moving, but as I get to the top of the movement my upper body begins to slump over as my back rounds. On my squat my back rounds as I get deeper when lowering the weight. I've never been one to wear belts as I feel as though that's pushing the problem down the road.

I've started doing standing ab wheels for my core, sweet baby Jesus these are a motherfucker. I don't care who you are if haven't done these before they will kick your ass just make sure you them with proper form, it's easy to tweak your back while doing them. Here's the best video on how to use an ab wheel that I've found. Man's a beast.
https://www.youtube.com/watch?v=3vfTLXQUZeI

If anyone has any recommendations on how to strengthen glutes, I'd love to hear them

Post: #7

Barbell hip thrusts - just remember to do them explosively and squeeze for as long as you can at the top (I use 5s typically)

Plus pretty much everything you can find on Bret Contreras' website.

Front squat isn't much of an abs and quads exercise as commonly thought, since the weakest link is always your upper back. High bar squat is a better one for quads and abs.

Back rounding in deadlift is complicated, and could be a setup issue as well.

Post: #8

For glutes - also kettlebell swings, plus you get a grip workout.

Post: #9

Heavy KB swings are also an excellent builder for your erectors. Safer and better than deadlift variations or high rep deadlifts IMO, and it teaches you a good hip hinge. Read here for more details: http://www.t-nation.com/training/are-hea...-deadlifts

Gotta be fairly heavy though, as the lighter KB swings work different qualities. In the off season, I often do 5x20 with the 48kg (biggest at my gym) at ~75kg BW a couple times a week.

Post: #10

Are you asking for assistance work?
You can't really beat heavy T-handle (kettlebell) swings and glute ham raises for lower body.

Post: #11

I think the answer is: it depends.

Everyone is different and one's individual genetics create different strong and weak points.

Post: #12

Don't forget about Flexibility!

Post: #13

(10-08-2014 10:20 AM)Giovonny Wrote:  Don't forget about Flexibility!

This.

Before I do a squat day, I literally have to stretch before I go to the gym. Then once I am at the gym I stretch some more between each set. Then when I am done, I go to the sauna and stretch when I have finished my work out.

I am not flexible at all so all this stretching is necessary for me to be able to squat properly without hurting myself.

Post: #14

Neurological efficiency. Take 135 (or even lighter) and rep it out a couple hundred times with good form. You should have the movement pattern ingrained by then, so depending on your build (bone length, etc), you should already know which muscles are getting hit the hardest and shore up whatever you feel is lacking from there.

It's hard to know what you're asking for because we don't know your lifting history, how long your legs are versus your torso, goals, or past injuries. If you just want decent looking legs, you could probably get away with heavy carries and hill sprints. Oftentimes the answer isn't more or different exercises, but more hammering of the main one until you figure out where you're weak from your own bodily perception.

Post: #15

I'm still getting answers going all over the place. Every human has a weak link that must be addressed in order to take their strength levels to a new height. My question is, what is the common weak link to unlocking strength in the lower body? If <insert body part> is weak, what will restrict maximal strength gains in the lower body. A couple of posters said glutes and abs ala bum and core. I'm inclined to think that might be it. Saying that we are all different is false when it comes to this.

Post: #16

(10-08-2014 04:41 PM)Moma Wrote:  I'm still getting answers going all over the place. Every human has a weak link that must be addressed in order to take their strength levels to a new height. My question is, what is the common weak link to unlocking strength in the lower body? If <insert body part> is weak, what will restrict maximal strength gains in the lower body. A couple of posters said glutes and abs ala bum and core. I'm inclined to think that might be it. Saying that we are all different is false when it comes to this.

What do you plan on doing with this information?

Post: #17

(10-08-2014 05:16 PM)Hades Wrote:  

(10-08-2014 04:41 PM)Moma Wrote:  I'm still getting answers going all over the place. Every human has a weak link that must be addressed in order to take their strength levels to a new height. My question is, what is the common weak link to unlocking strength in the lower body? If <insert body part> is weak, what will restrict maximal strength gains in the lower body. A couple of posters said glutes and abs ala bum and core. I'm inclined to think that might be it. Saying that we are all different is false when it comes to this.

What do you plan on doing with this information?

Unlocking hidden strength chambers to the lower extremities.

Post: #18

(10-08-2014 01:41 PM)Hannibal Wrote:  Neurological efficiency. Take 135 (or even lighter) and rep it out a couple hundred times with good form. You should have the movement pattern ingrained by then, so depending on your build (bone length, etc), you should already know which muscles are getting hit the hardest and shore up whatever you feel is lacking from there.

You're only half right.

Neuro-muscular adaptations are very specific to intensity (think relative load to a 1RM). Or look up the Law of Specificity.

If your goal is to squat light weights for lots of reps (e.g Crossfit), doing light weights for lots of reps is suitable.

If your goal is to squat heavier weights, you need to practice more often with heavier weights. Common range is 75~85% of 1RM, where you can train with decent volume and have good transfers to 1RM attempts.

The groove for heavy loads is very different to light loads, especially relative to one's bodyweight. Usually, it's more efficient to move a light load in a path that you cannot reproduce with heavy loads.

Regarding muscles being hit hardest meaning they're the weak link, that is a very wrong way to think about it. I already mentioned the low back in a previous example. A muscle working too hard doesn't mean it's weak, necessarily. In many cases, it's actually very strong (since it's being worked hard all the time) but appears overworked only because other muscle groups aren't doing their fair share.

You gotta stop thinking about the body as a collection of separate muscle units. The body is a system. Think movements to fix movement and force production issues, not muscles.

Regarding flexibility, it is of course very important, but mobility is a better term here. What you want is to be able to get into a position AND produce maximum force from there through the whole range of motion. That is mobility. Flexibility only means you can get into the position. For example, girls in my yoga class are very flexible and can get into say a very deep squat position, but they are not mobile and once they're in that position, they have zero strength coming out of it.

As for the guy who stretches like crazy, you need to ask yourself what damages you are doing to your body so regularly that you have to stretch so much just to do a fundamental human body movement like the squat. This is a root question in one of the first chapters of Becoming A Supple Leopard, which I've used to fix my old injuries and lack of mobility, as well as stop wasting so much time on stretching and warmups.

Post: #19

The weakest links are;

1: Technique
2: Fear of going "deep"
3: Levers
4: Back
5: Balance

Be good on all 5 and you're good to go heavy.

Post: #20

(10-09-2014 07:10 PM)Foolsgo1d Wrote:  The weakest links are;

1: Technique
2: Fear of going "deep"
3: Levers
4: Back
5: Balance

Be good on all 5 and you're good to go heavy.

I think I've found the link to the upper body, I will elaborate on that when I've run some further tests. I've been working out for years so I don't need the obvious stuff such as 'going heavy', using free weights and the other stuff.

I was looking for something more insightful.