Now that I'm trying a lot of new accessories, with a focus on achieving better balance to remain injury free, I may be back to asking a lot of those questions that may seem painfully obvious to experienced lifters.
One hazard of being internet-taught is you don't know something if nobody has discussed it. One day Oscar mentions "Push like a powerlifter and pull like a bodybuilder" and I say "Huh? Does everybody know that except me?"
So today's question is about staying tight. This is one of those things I didn't know about until I saw it discussed. So I'm wondering how far you go with it, including some specific examples.
Deadlift: here I think I'm on solid ground, in that as far as I know I want every muscle in my body as tight as I can make it before the bar leaves the ground. but....
Curls? What is supposed to be tight? I've always liked this variation (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
), but only recently did I realize my back is loose, my abs are loose, I'm not thinking about legs, etc. So I tried something new, I tightened up like I was doing a deadlift, and something amazing happened. I hit more reps, felt the "mind-muscle connection" like never before, and had walloping horrible DOMS in my biceps for two days. This got me thinking, what other moves am I loose in?
Bench. I'm so busy trying to figure out leg drive and arching my back that I'm pretty sure I'm not keeping shoulders, tris and chest tight. Crazy but true. Question: If you can't concentrate on everything, you should be concentrating on at least keeping the targets tight, no? Maybe forget about leg drive until I'm sure I can feel chest and legs staying tight from rack-off to re-rack?
Face-pulls? Not even sure what tight means for this. Like the curls? Everything? Shoulder blades pinched together for this one?
External Rotations, specifically this variation (http://www.exrx.net/WeightExercises/Inf ... ation.html
). Perhaps I need another thread for this exercise, because I could not figure out if I was doing this right. As my forearm approached parallel to the floor I was ok right up until the last 5 degrees or so, when an entire collection of very uncomfortable stretches sprang up all over my shoulder and upper arm (both left and right). Does tightening up have anything to do with this or do I just need to practice it more and work it out? And again: Shoulder blades pinched for this? (By the way, the seated variation with an band had no such issues).