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Author Topic: Starting Strength conceptual discussion  (Read 314 times)
abdumniator6000
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« on: January 10, 2012, 10:24:28 PM »

Well I'm really excited to have received my copy of starting strength 3rd edition today! There is a lot of information in this book. However I'm already having some questions as to what Rippetoe is saying and thought these questions would be relevant enough to start a discussion that might bring out more information that might be useful.

So he talks about the low bar back squat and why it's so awesome- arguing about the benefits of the stretching of the hip flexors prior to the constriction of them on the way up- he says

the squat is the only exercise in the weight room that trains the recruitment of the entire posterior chain in a way that is progressively improveable...the squat trains the posterior chain muscles more effectively than any other movement that uses them because none o fthe other movements involve enough range of motion to use them all at the same time, and noen of the other movements train this long range of motion by preceding their concentric contraction with an eccentric contraction...

To both points: don't Romanian and Straight Leg Deadlifts involve a concentric contraction of the hip flexors preceded by an eccentric one? Also- is the range of motion a lot shorter with the two prior mentioned exercises compared to the low bar?
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    « Reply #1 on: January 11, 2012, 12:11:22 AM »

    You start a SLDL off the ground, and in both RDL's and SLDL, you don't use the hamstring for its distal function, only the proximal.  Also, you can tell that the squat has your torso to femur angle smaller than 90 degrees at the bottom.  In the deadlift variations, you rarely ever hit even 90 degrees (it's greater than that). 
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    abdumniator6000
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    « Reply #2 on: January 11, 2012, 09:21:34 AM »

    Ok so I see the range of motion is greater with the squat (although with RDLs you do use the distal function- just ever so slightly...eh nevermind it's not that much)- but you still do have a eccentric followed by concentric with RDLs and the hamstrings. Eh, I'm probably making too big a deal out of this small point. Now- about high bar versus low bar... Grin
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    « Reply #3 on: January 11, 2012, 10:57:56 AM »

    http://www.70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/

    agrees with pretty much everything rip says lol
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    joe101
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    « Reply #4 on: January 11, 2012, 11:55:02 AM »

    ^hmmm now this link says the low bar "puts a premium on the posterior chain (particularly the hamstrings)".

    In a recent debate with King Neptune (Little Spite also participated)  I conceded that any squat will never recruit the hamstrings as much as a hip dominant exercise (deadlift, GMs, RDLs etc) due to the high degree of knee flexation. As such even the low bar squat is not really taxing the hamstrings to their full potential regardless of the torso angle.

    KN I'd like your opinion on the above article, particularly the "Differences in Muscle Recruitment" section.
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    abdumniator6000
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    « Reply #5 on: January 12, 2012, 11:42:31 PM »

    joe- could u link me to that discussion? Thanks!

    By the way- Rippetoe really doesn't like ring dips, especially weighted because of their potential to impinge the shoulder with lateral movement-what do you all think of this?
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    « Reply #6 on: January 13, 2012, 08:22:39 AM »

    Sure, it went on for a while though and over two threads so I hope you've got some stamina!

    Here's where it started:

    http://www.askscooby.com/bulking-up-and-gaining-muscle/squats-62020/15/

    And picked up again here:

    http://www.askscooby.com/general-questions/hamstring-pain-when-front-squatting/15/

    Basically, I didn't fully understand the biomechanics of the hamstrings and wrongly assumed that they could fully contribute to the lift at the bottom of the low bar squat despite the knee flexation due to the acute hip angle.

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