Squat help

[crew9]

I've got a major weakness in the hole and being close to 6'3" and all limbs its a deep hole. Would I be correct in assuming its probably a weak ass and hips? If not then what and how would I go about strengthening coming outta the hole.

 

[makedah]

do you do box squats?

 

[crew9]

Nope but have been tempted many times.

 

[Liftbig]

thats not a whole lot of info, but im going to assume you'll need to beef up your hammys, glutes, and low back. also make sure your technigue is flawless. post pics or vids of you squatting if possible.

 

[makedah]

crew9 - do you do hip-strengthening exercises?

 

[crew9]

thats not a whole lot of info, but im going to assume you'll need to beef up your hammys, glutes, and low back. also make sure your technigue is flawless. post pics or vids of you squatting if possible.

Lower back is probably strongest part on me. Ass however is not which is why I'm thinking it's that.

 

[crew9]

crew9 - do you do hip-strengthening exercises?

Nope what are some good ones?

 

[louden_swain]

Are you performing:

- box squats
- good mornings
- hypextensions
- stiff leg deadlifts
?

 

[JollyRogers]

And are you [insert here], that’s always important...

 

[bigstve12]

im gonna say box squats is gonna be your best bet here, along with some SLDL's...

 

[makedah]

Nope what are some good ones?

For hips, I LOVE pull-throughs!

http://www.weightliftingdiscussion.com/pullthrough.html

 

[louden_swain]

good mornings are essential for bringing up a squat!!

Its amazing how many people squat, but they forget about good mornings. . . never skip the big exercises.

 

[crew9]

When should I perform the pull throughs and GMs, on leg day? Is there a site with the different variation of GMs. I'll buy the chains if necessary.

 

[makedah]

http://www.deepsquatter.com/strength/archives/ls03.htm
have fun, crew9!

I don't know what your split is, but I do good mornings and then pull-throughs after deads (I've got to modify this b/c it was an experiment and I think its a bit much); I used to do them after squats.

 

[crew9]

I'm going to start rotating between 2 different leg workouts which look something like this.

Workout 1:
Squats 1x20 breathin squats
Pullthroughs 3x8-10
Leg curls + extensions 3x8
Calves havent decided yet

Workout 2:
Box squats 5x5
SLDLs 3x8
Pullthroughs 3x8-10
Calves unsure as of yet

Any ideas on anything I should add/drop etc?

 

[louden_swain]

I'm going to start rotating between 2 different leg workouts which look something like this.

Workout 1:
Squats 1x20 breathin squats
Pullthroughs 3x8-10
Leg curls + extensions 3x8
Calves havent decided yet

Workout 2:
Box squats 5x5
SLDLs 3x8
Pullthroughs 3x8-10
Calves unsure as of yet

Any ideas on anything I should add/drop etc?

Check my thread below. . .you might get some good ideas.