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I've been reading over DC's program, and I'm just having a bit of trouble understanding how to prefrom the shoulder and bicep stretch. I've read these discriptions:
SHOULDERS: This one is tough to describe--put a barbell in the squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.
- From what I read here, I'm thinking you grab the bar and walk out on your heals, basically putting you on a 45 degree angle, and then hang for 60 secs?
Correct?
BICEPS: Olympic bar in a power rack or squat rack about neck high---face away from it and reach back and put both hands over the bar gripping it----now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If its too easy I put the bar up to the next rung
This is one I;m most confused on, are you just grabing the bar above your head, sinking down into a squat postion, and hanging by your arms for 60 secs? I can;t see how that would strech the biceps? maybe I wrong though...
If anyone could help clarify it would be greatly appreciated!
Thanks
-The Brick
SHOULDERS: This one is tough to describe--put a barbell in the squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.
- From what I read here, I'm thinking you grab the bar and walk out on your heals, basically putting you on a 45 degree angle, and then hang for 60 secs?
Correct?
BICEPS: Olympic bar in a power rack or squat rack about neck high---face away from it and reach back and put both hands over the bar gripping it----now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If its too easy I put the bar up to the next rung
This is one I;m most confused on, are you just grabing the bar above your head, sinking down into a squat postion, and hanging by your arms for 60 secs? I can;t see how that would strech the biceps? maybe I wrong though...
If anyone could help clarify it would be greatly appreciated!
Thanks
-The Brick
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