Obliterating the Tear drop

[thatwaslight]

Can some one gives me some tips on how to annihilate the tear drop? my legs are such a fucked shape and hold all the mass up by my adductors. how can i purely focus on hitting them

[Shutupandsquat]

Try pre-exhausting with leg extensions bro.

[thatwaslight]

How you angle your feet when doing extensions plays a part to doesn't it?

[Shutupandsquat]

I dunno bro. Just put them as close together as possible and point your toes towards the ceiling. Maybe bring your feet closer together on squats as well (unless it's already close enough) to just outside shoulder width.

[thatwaslight]

have been going as close as possible without being stupid bro, but fark squats are just a obliterating my lower back. so farking sick of it

[trainlikeafreak]

when you do leg extensions lean back, bring your feet close and point your feet toward eachother (inward). also do it slow and squeeze/hold the contraction at the top of the movement.

[thatwaslight]

when you do leg extensions lean back, bring your feet close and point your feet toward eachother (inward). also do it slow and squeeze/hold the contraction at the top of the movement.

chur brah!

[Android]

Leg Extensions are king for the tear-drop.

Feel for yourself where the most pressure is, for me it is with toes angled outwards so that the teardrop is 100% facing upwards, then as the pad is brought up the tear-drop does most of the work.

The tear-drop can be quite a long muscle, the part furtherest up the leg fires during the first upward part of the movement and of course the main part above the knee comes into play as you squeeze at the end. But again, rty it yourself and feel what is firing in your leg muscles the most. Take it easy and slowly.

If you angle your toes inwards (for me) my outer Quad that meets up with the tear-drop does some of the heavy lifting as it is now the main muscle facing upwards ... but still some of the tear-drop is used.

Squeezing it works best for me whatever feet position I use.

Would say that legs wide apart and toes outwards is the most use of the tear-drop you can get. Close the legs and they still get worked but the outer Quad comes into play as well which is why close-grip can go heavier as you're using more than just the tear-drop (my feeling of that movement anyway, others may have different experiences).

[thatwaslight]

awesome advice android, will give this a try next leg session. plus some nurofen lol

[Shutupandsquat]

I'll also just add in, doing it for some high reps would be good. You get the blood in there, so a great pump, but also, repetition of the movement makes you more accustomed to it. And then heavy ass squats!

[Pseudonym]

Two legs up, one leg down is another good technique. It lets you achieve greater overload and stops your stronger leg lifting on behalf of the weaker one. And as Android says, toes out. :nod:

[Monarchking]

but fark squats are just a obliterating my lower back. so farking sick of it

you can try front squats, for me anyway they have taken away alot of back pain and other problems I was having with the Back Squat. They might take a while to get used to but they do put a lot of stress on the quads, abs and glutes.