Overall great session. Knee to feet jumps look good. Can't go wrong using bands. You can expect more speed when you start lifting with the bar because the tension at the top with bands will increase your force and velocity. Looking explosive champ. Keep crushing it.
Thank you. It was the first time i tried the knee to feet jumps, and I was happy with how they went. I'm definitely hoping they get more explosive with repetition. It was a really fun workout, and I agree it should definitely pay off.
Oops I rubbed off on you 🤣. Kneeling jumps were no prob ! I was saying if you just did kneeling jumps, and then a true vert after , you would see the difference in hip extension after , but you were already getting those jumps in off feet so you wouldn’t necessarily feel the shock difference. Man you had those bands sets up with a lotttt of tension, definitely enough to make you drive hard. I’m sure it took quite some time to figure those set ups. Your deficit looked great and you didn’t look uncomfortable with some more flexion to start. What was your rational with the what looked like above knee rack pulls? I like to include them when I’m just back into deadlifting and it’s all I can do, or every once in a while for fun, but man you can handle so much weight up there it sure beats me up. Awesome that the shoulder coming along, can’t wait to see how this affects your other sessions! This looked like a damn heavy power day 😂
I'm hoping I didn't go too heavy, I ordered more bands. I'm not sure if I was moving too slow. It felt good, the lockouts felt insane, I had to pull hard into lockout with no weight on the bar, the bands just want to rip me back down towards the rack, it was awesome. The rack pulls I like to start from my knee cap. It's where I can pull the most weight from, so I use it as a nervous system primer/ confidence builder. I don't get in my head on these, I feel free to just go full power right from the start. It just sets the tone for me, that i want full power through to lockout. I actually did these last year before my max deadlift because my left si joint was killing me and I hit a 13 lb PR with no deadlifts from the floor for about 8 weeks leading up. The jumps surprised me, I have a long way to go, but I honestly wasn't sure I could land a single one from my knees. And I guarantee a year ago it wouldn't have been close. I misunderstood about testing the jumps before and after, but I actually got a bit higher after. I noticed the jumps peaked through my 2nd set and I fatigued a bit on the 3rd. That should improve quickly. The squats felt the worst by far, I reset the safeties 3 times, going up in height. The first set felt awful on my lower back, but I found the sweet spot on set 3. They all felt insanely slow, but looked better than I thought on playback. I may drop the weights to 5 kg on either side. Deficit deadlifts actually felt really good. I felt confident with the weight at the bottom. The way I had those bands doubled up, they hit hard very quickly, so I was happy I could move through that to lockout. The lockout on these were insane. I have no idea of the weight at lockout, but it felt HEAVY. It's no wonder you had no problem adapting to kroc rows, the bands cause an insane amount of lat activation. My lats only feel that fatigued when I'm doing my heaviest rack pulls. That was honestly the most fun workout I've had in a while, thanks for the inspiration. You've taken a lot of time to share knowledge with me and i really appreciate it. I truly believe it's going to help take me to another level on my lower body lifts. I may never be elite, but I want to reach as much of my potential as I can.
I’m envious of your rack setup, with the fat grips, and the square tubing, looks like that rack stops aren’t bad. This looks like one of those workouts where you can just watch in real time your cns adapt and you get stronger. I think you will be in surprised in 2 3 4 weeks how fast you are moving your normal weights on regular squats / deadlifts granted this doesn’t accumulate too much fatigue. That definitely makes sense on the first rack pull, you look comfortable from the beginning being really snappy. And I knew exactly what you felt on that first squat set, not being used to that lower bottom with Ssb sometimes the back does something funky down there haha. Can I make a suggestion regarding the kneeling jumps?
I 100% will take any suggestions you have on kneeling jumps. The rack was a cheapish rack, but the safeties were rated for 1500lbs and we're the style I was looking for. The fat grips are a game changer, they save my bands when I set them where there's knurling and save my bar when it slams down on the rack pulls.
I'm definitely going to drop volume on my regular deadlift day, to account for fatigue. I can see this day being a game changer as long as I can continue to move the weights with intent.
@@buildingdadbod2.0I can definitely see that, is that knurling how your larger bands got snapped you spoke of 😅? Also hopefully you have a beater bar because the rack will definitely bend a bar! As far as the kneeling jumps, I use them to teach more of an isolated hip extension and get the cns to with more powerfully/ explosively than normal by landing on the feet or additional height. Obviously if your body fears falling on its face it will produce more power. Ok as you are doing them your torso is mainly upright, and your toes are on the ground. If you look how you are performing extension you are mostly shifting ur weight back to ur feet, and the extension is coming mostly from a sissy squat knee extension motion to stand up off your feet. Which is understandable because your body is trying not to fall on its face . How I would suggest, and it’s obviously much harder but to do it with hip extension in mind. Put your feet flat so you are just resting on the top of your foot. As you descend hinge your hips back and allow your torso to go more horizontal. I suggest doing this before hand and as you reverse the motion squeezing your glutes at the top, like a kneeling hip thrust. I emphasize squeezing the glutes when practicing this motion so the extension comes and ends from the HIPS and not the lower back. Now the actual jump is replicating this hip hinge, and there should be so much speed into hip extension the legs pop off the ground. Guys with big quads / calves tend to want to be more upright and bounce or knee extension into the ground and can basically stand up before there’s an actual jump. But in my opinion that’s just completing a task and won’t do anything for improving the hip extension quality. I hope that makes somewhat sense, and it’s totally understandable why you preformed it that way. If you watch your jump there’s not much hip extension. And the way I describe really teaches full violent hip extension. 😊 sorry I know this sounds annoying even typing this 😂
Overall great session. Knee to feet jumps look good. Can't go wrong using bands. You can expect more speed when you start lifting with the bar because the tension at the top with bands will increase your force and velocity. Looking explosive champ. Keep crushing it.
Thank you. It was the first time i tried the knee to feet jumps, and I was happy with how they went. I'm definitely hoping they get more explosive with repetition. It was a really fun workout, and I agree it should definitely pay off.
Oops I rubbed off on you 🤣. Kneeling jumps were no prob ! I was saying if you just did kneeling jumps, and then a true vert after , you would see the difference in hip extension after , but you were already getting those jumps in off feet so you wouldn’t necessarily feel the shock difference.
Man you had those bands sets up with a lotttt of tension, definitely enough to make you drive hard. I’m sure it took quite some time to figure those set ups.
Your deficit looked great and you didn’t look uncomfortable with some more flexion to start.
What was your rational with the what looked like above knee rack pulls? I like to include them when I’m just back into deadlifting and it’s all I can do, or every once in a while for fun, but man you can handle so much weight up there it sure beats me up.
Awesome that the shoulder coming along, can’t wait to see how this affects your other sessions! This looked like a damn heavy power day 😂
I'm hoping I didn't go too heavy, I ordered more bands. I'm not sure if I was moving too slow. It felt good, the lockouts felt insane, I had to pull hard into lockout with no weight on the bar, the bands just want to rip me back down towards the rack, it was awesome.
The rack pulls I like to start from my knee cap. It's where I can pull the most weight from, so I use it as a nervous system primer/ confidence builder. I don't get in my head on these, I feel free to just go full power right from the start. It just sets the tone for me, that i want full power through to lockout. I actually did these last year before my max deadlift because my left si joint was killing me and I hit a 13 lb PR with no deadlifts from the floor for about 8 weeks leading up.
The jumps surprised me, I have a long way to go, but I honestly wasn't sure I could land a single one from my knees. And I guarantee a year ago it wouldn't have been close.
I misunderstood about testing the jumps before and after, but I actually got a bit higher after. I noticed the jumps peaked through my 2nd set and I fatigued a bit on the 3rd. That should improve quickly.
The squats felt the worst by far, I reset the safeties 3 times, going up in height. The first set felt awful on my lower back, but I found the sweet spot on set 3. They all felt insanely slow, but looked better than I thought on playback. I may drop the weights to 5 kg on either side.
Deficit deadlifts actually felt really good. I felt confident with the weight at the bottom. The way I had those bands doubled up, they hit hard very quickly, so I was happy I could move through that to lockout. The lockout on these were insane. I have no idea of the weight at lockout, but it felt HEAVY.
It's no wonder you had no problem adapting to kroc rows, the bands cause an insane amount of lat activation. My lats only feel that fatigued when I'm doing my heaviest rack pulls.
That was honestly the most fun workout I've had in a while, thanks for the inspiration. You've taken a lot of time to share knowledge with me and i really appreciate it. I truly believe it's going to help take me to another level on my lower body lifts. I may never be elite, but I want to reach as much of my potential as I can.
I’m envious of your rack setup, with the fat grips, and the square tubing, looks like that rack stops aren’t bad. This looks like one of those workouts where you can just watch in real time your cns adapt and you get stronger. I think you will be in surprised in 2 3 4 weeks how fast you are moving your normal weights on regular squats / deadlifts granted this doesn’t accumulate too much fatigue.
That definitely makes sense on the first rack pull, you look comfortable from the beginning being really snappy.
And I knew exactly what you felt on that first squat set, not being used to that lower bottom with Ssb sometimes the back does something funky down there haha.
Can I make a suggestion regarding the kneeling jumps?
I 100% will take any suggestions you have on kneeling jumps.
The rack was a cheapish rack, but the safeties were rated for 1500lbs and we're the style I was looking for. The fat grips are a game changer, they save my bands when I set them where there's knurling and save my bar when it slams down on the rack pulls.
I'm definitely going to drop volume on my regular deadlift day, to account for fatigue. I can see this day being a game changer as long as I can continue to move the weights with intent.
@@buildingdadbod2.0I can definitely see that, is that knurling how your larger bands got snapped you spoke of 😅? Also hopefully you have a beater bar because the rack will definitely bend a bar!
As far as the kneeling jumps, I use them to teach more of an isolated hip extension and get the cns to with more powerfully/ explosively than normal by landing on the feet or additional height. Obviously if your body fears falling on its face it will produce more power.
Ok as you are doing them your torso is mainly upright, and your toes are on the ground. If you look how you are performing extension you are mostly shifting ur weight back to ur feet, and the extension is coming mostly from a sissy squat knee extension motion to stand up off your feet. Which is understandable because your body is trying not to fall on its face .
How I would suggest, and it’s obviously much harder but to do it with hip extension in mind. Put your feet flat so you are just resting on the top of your foot. As you descend hinge your hips back and allow your torso to go more horizontal. I suggest doing this before hand and as you reverse the motion squeezing your glutes at the top, like a kneeling hip thrust. I emphasize squeezing the glutes when practicing this motion so the extension comes and ends from the HIPS and not the lower back. Now the actual jump is replicating this hip hinge, and there should be so much speed into hip extension the legs pop off the ground. Guys with big quads / calves tend to want to be more upright and bounce or knee extension into the ground and can basically stand up before there’s an actual jump. But in my opinion that’s just completing a task and won’t do anything for improving the hip extension quality.
I hope that makes somewhat sense, and it’s totally understandable why you preformed it that way. If you watch your jump there’s not much hip extension. And the way I describe really teaches full violent hip extension. 😊 sorry I know this sounds annoying even typing this 😂