SQUAT advice. give RJ some help

[Robert Jan]

I need some help on my squat. i round my back on the way up. its like when i push with my legs my back goes up but my upper back just bends down. also i have some trouble keeping my CCOG over the middle of my foot.

now this huge ass mofo in my gym noticed it and told me to try putting something under my heels.

I sayd well arent you supposed to be able to do it without that.
cuz in like PL competitions they dont use that stuff either.

ps the back thing only happens after a few reps.
for a second like mid ROM it would feel like im doing a hyper

 

[Robert Jan]

arent you even supposed to be able to do them heavy barefoot?

theres obviously something wrong with my technique.
what can it be?

 

[spatts]

My guess is the classic not sitting back AND/OR leaning forward too much. Got video?

 

[Robert Jan]

video? no sorry.
so you figure i need to stick my ass back more?
sounds so logical you know but i dont work out at home or something or id go try it some now

 

[spatts]

You need to stay upright and keep your hips in line with the bar. The bar needs to travel straight up and down.

 

[Robert Jan]

thank you

 

[Robert Jan]

what exactly do you mean by keep your hips in line with the bar
logically you dont like... turn them or something thats not what you mean is it?

the bar needs to travel straight up and down-
then why do smith squats feel kinda "wrong" if its supposed to move that way?
or is this just something you concentrate on to do it right but never actually happens

 

[spatts]

If you hang a string from the barbell, it should hang down to your hip bone. If you are leaning forward, the string will be in front of your hipbone. When you squat down, the bar should STILL be over your hips.

 

[Robert Jan]

thank you i trust that you are right. good thing you mentioned that. yes if that is so than i have a bunch to learn

 

[Robert Jan]

"http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html"

looks so easy when that hairy fucker does them.
i know they are supposed to be like that i mean to do them like that but I dont for some reason. I think it is because i am afriad to let my knees come forward. but the hairy guy does it too.

its just a misconception that you shouldn`t isn`t it?

Ill also read that article on the squat that Arioch made very carefully. i loved the deadlift one and read it like 3 times but i have so far been too lazy to really read the squat one.

 

[spatts]

Instead of not letting them go forward, stand so they can naturally move OUT (like to the sides), but not deliberately.

That probably didn't make sense.

 

[Robert Jan]

actually i hope neither of my knees will ever move out to side thank you

 

[spatts]

I am doing max effort squat tonight...and we're taping. I'll try to have a video for you so you can see what I mean.

 

[Robert Jan]

Sweet.
thanks

 

[Robert Jan]

thanks. cool.
thats a pretty wide stance with the toes pointing out. PL style.
i think thats what ill try tho. cool. im saving this one.
I also noticed you look up more and stick the buns out more.
I need to try those things

 

[spatts]

Actually, i brought the stance in alot. Was squatting at 54inches (per westside ). It's actually pretty narrow for me, comparatively. I'm still leaning forward some, but it's getting better wth practice.

 

[Lord_Suston]

damn Spatts I never realized people are suqating with that much leg spread, shit me feet from outside edge to the othe outside edge is 24inches, then again I don't plift.....

 

[Robert Jan]

one more thing are those special squat/dead shoes?
ive been looking for them but I wear a US size 15 or something and none of the places where i looked had em. where did you get them maybe i havent checked there

 

[Robert Jan]

thanks again they feel good now.

btw the knees moving out thing is just so the knee is over the ankle even when using a wide stance right?

 

[grafix-GNC]

look for the thread "Squat 101" it used to be a sticky, really good advice, best of luck

 

[grafix-GNC]

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=140336

go there