Hammys over Quadies

[ryno9000]

I knew if it was a gay title I'd get attention. Anyway, lately when I squat I feel it WAAAAAY more in my hamstrings than my quads. My quads are barely feeling it at all. Used to be the opposite (quite a while ago) and I'd have to blast hamstrings with straight-leg deads etc. but now after just squats alone they are already blasted and no watter what I try I can't really get my quads to feel it. I do not have great leg development overall, so its not like I have massive quads that can't grown anymore etc. Any thoughts? Nothing has really changed as far as form or routine.

 

[SouthernLord]

What kind of stance are you using?

Are you getting below parallel?

 

[IrishHandGrenade]

Sounds like your probably squatting properly. Your posterior chain should be the dominant mover in the squat.

 

[ryno9000]

My stance is a little wider than shoulder width apart, try and use good form over ridic weight. I'm a taller ecto, so going too far below parallel is difficult w/o it hurting or messing with balance. But I do legitimately go to parallel, and maybe just a little bit below but I can't do the Tom Platz touch my ass to the ground move either. It's just odd that suddenly there has been a shift if the area of muscles emphasized. I need quad growth!

 

[desmond]

For quad growth, you could do quad sweep squats (close stance, elevated heels), and concentrate on driving the motion with your quads.

Perhaps, do your conventional squats, and then do quad sweep squats (partial range of motion) as a finisher

Other options are Tom Venuto's quad blaster, hack squat, and pure (crappier) isolations (Extensions, sissy)

 

[FunFun]

I knew if it was a gay title I'd get attention. Anyway, lately when I squat I feel it WAAAAAY more in my hamstrings than my quads. My quads are barely feeling it at all. Used to be the opposite (quite a while ago) and I'd have to blast hamstrings with straight-leg deads etc. but now after just squats alone they are already blasted and no watter what I try I can't really get my quads to feel it. I do not have great leg development overall, so its not like I have massive quads that can't grown anymore etc. Any thoughts? Nothing has really changed as far as form or routine.

I've got exactly the same problem. I hardly ever feel anything in my quads during squats...even if I use a narrower stance, but the narrow stance is no good for my knees anyway.

This all started happening when I eventually started squatting correctly to get around a persistant knee injury.

I can't do leg extensions and leg presses either because they hurt my knee. At least my knees are improving now.

 

[SaiBoT]

I second what Desmond said, closer stance and elevated heels will hit the quads, 3-4 sets of 8-12reps after the conentional squats will get your quads pumped, the closer and elevated heels stance will allow you to go lower even ass to the floor. You can also these rotate every 3 weeks between, front squats, hack squats with or without heel elevation, this will help alot!

 

[desmond]

I second what Desmond said, closer stance and elevated heels will hit the quads, 3-4 sets of 8-12reps after the conentional squats will get your quads pumped, the closer and elevated heels stance will allow you to go lower even ass to the floor. You can also these rotate every 3 weeks between, front squats, hack squats with or without heel elevation, this will help alot!

x2 Can't believe I forgot to say front squats. These are easy to perform balance wise with close stance and at least for me, they are very quad dominant, with some glute involvement but the hamstring involvement is minor.

Also, front squats are very easy to go ATG which allows you to really kill the top part of your quads.

 

[ryno9000]

Thanks guys! Here is my second problem. I LOVE front squats, but cannot hold the bar w/o slippage for the weight I need for my legs! I resort to doing all my front squats on a smith machine (lame). I've had bigger dudes watch me to see if I can use diff grip techniques and they all say it looks fine. I JUST HAVE SUPER WEAK GRIP! (my main problem with deads, shrugs and front squats). I don't feel like smith machine does front squat justice but it seems my only option. Also, my heels float while doing smith front squats. Why do I suck?

 

[the_alcatraz]

It could mean you have weak hams...or your quads are extrememly strong and not proportional to your hamstrigns, or your hamstrings need a lot of work, because when you lift heavy, your quads take it but your hamstrings don't.

Or it could be what the guys said...your legs are too wide apart, etc...

Try putting two small plates under your heels and it should help put the stress on your quads, expecially the tear drop region and the outside of the quad

 

[desmond]

Another option is to pre-fatigued your quads with an isolation movement before squatting, e.g., extensions then squat.

Have you tried clean grips for front squat or just bodybuilding grip?

 

[the_alcatraz]

Yeh, front squats can help too....personally, they make me uncomfortable.

 

[lockdownd7]

Thanks guys! Here is my second problem. I LOVE front squats, but cannot hold the bar w/o slippage for the weight I need for my legs! I resort to doing all my front squats on a smith machine (lame). I've had bigger dudes watch me to see if I can use diff grip techniques and they all say it looks fine. I JUST HAVE SUPER WEAK GRIP! (my main problem with deads, shrugs and front squats). I don't feel like smith machine does front squat justice but it seems my only option. Also, my heels float while doing smith front squats. Why do I suck?

Have you tried clean grips for front squat or just bodybuilding grip?

Yep, use the clean grip for front squats. If you're trying to hold the bar in your hands or something like that, you're doing it wrong. "Grip" is really a misnomer, the bar should be resting on your shoulders. You may need to work on wrist flexibility to do a proper clean grip, you'll just have to see.

 

[SouthernLord]

Yep, use the clean grip for front squats. If you're trying to hold the bar in your hands or something like that, you're doing it wrong. "Grip" is really a misnomer, the bar should be resting on your shoulders. You may need to work on wrist flexibility to do a proper clean grip, you'll just have to see.

I love front squats. I am able to take them to the floor and they fire up my quads.


The bar should be in contact with your front delts and finger tips.


Get in the clean grip position while the bar is loaded and racked and drive your elbows up and in. Practice this and you will not have any issues holding the bar. Play with hand placement too. I use my pinkies on the rings.

I know B Fold keeps his arms straight a head with his thumbs up, but he's a different breed lol.