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Squat weak point
- Thread starter anthrax
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wnt2bBeast
New member
when you say stuck in the whole are yuo even coming up with the weight?
i say that because it may mean the weight is too heavy..getting stapled is not a weak point..if you load a bar on the bench and cant move it off your chest its not a weak point-the weight is to damn heavy..if i lod the bar with 700 and attemp tot DL and only move it 2 inches i CANT say im weak off the floor
genereally yes youll need to work the whole posterior more in order to improve your squat
i say that because it may mean the weight is too heavy..getting stapled is not a weak point..if you load a bar on the bench and cant move it off your chest its not a weak point-the weight is to damn heavy..if i lod the bar with 700 and attemp tot DL and only move it 2 inches i CANT say im weak off the floor
genereally yes youll need to work the whole posterior more in order to improve your squat
muskateer's reply is humorous, but he does have a point. Sometimes it's not a weak body part but a lapse in form now that you're going deeper. Make sure you're keeping your chest out and your head up. Upward force needs to begin with your head, the rest of your body follows.
wnt2bBeast
New member
fortunatesun said:
upward force begins with your core
How? you want your core to move. What's the mechanism your core uses to create movement? Your head is attached by the spine to the core, which of course you're keeping rigid, so in a sense it's somewhat interconnected, but try going up with your head bent forward and you'll go forward, not up.wnt2bBeast said:
I "just" have some difficulties getting out of the hole
Once my quads are parallel to the floor I can easily finish the concentric part
I usually pause (1 second?) with my calves almost on my hams so I don't have a rebound effect to help me get out of the pit
I've to add that one of my knees tends to slide "inside" rather than "outside"
Once my quads are parallel to the floor I can easily finish the concentric part
I usually pause (1 second?) with my calves almost on my hams so I don't have a rebound effect to help me get out of the pit
I've to add that one of my knees tends to slide "inside" rather than "outside"
wnt2bBeast
New member
fortunatesun said:
IAP!!!! thats how..everything is connected in our body lol
im not advocating that someone look down when squatting but you also DO NOT really want to look up in the air
the core should be activated then the hips are flexed.. the head is not to be driven up but the head and moreso the traps and upper back are flexed inot the bar and pushed towards the rear against the force of the weight..granted this happens or should happen a lot quicker thatn you can think about it under a heavy load..
anthrax pause squats area great exercise-they are harder than reg squats since you are taking out the stretch reflex..Pause squat or reg squat your form should be the same..also always try to drive the knees out-think of "spreading the floor" with your feet rather than pusihng up with your legs
Right, I think we're talking about the same thing. When I flex my traps my head springs true, thus it's the first part of my body that starts moving in the direction I want to go. As you know, going lower in a squat changes your center of balance. Making sure you're aligned properly for the trip up might be the answer instead of blaming a weak body part.wnt2bBeast said:
blackwell33
New member
Drive those hips up!!! Also force your knees to the outside like you're trying to touch them on the uprights of the rack you're in. Before your squat, during your warmup.. squat down into the "hole" position then clasp your hands and push your knees out with your elbows. That's where you should strive to be when you start to drive back up. Keep your form true and if that's still a weak spot for you, then nothing but repetition and time will make it better..
Guinness5.0
New member
Are you trying to avoid the stretch reflex?anthrax said:
I find that the stretch reflex is vital to getting the transition right, meaning not leaning forward and letting my legs do all the work at the bottom.
NorgePrecision
New member
When I hit a stopping point with squats I started doing low weight with some seriously high reps. My legs are now the strongest part of me along with my back.
Quadsweeps Sister
New member
Lots to think about when performing a squat, many muscle groups come into play. Saw this today in my newsletter from EFS and thought it was pretty simple and to the point. Just something else to think about and add here. Never hurts to review good information. 
Top Ten Squat Tips
By Chris “Ox” Mason
For www.EliteFTS.com
Proper Start
When unracking the bar, make sure that your head is up, your chest is up and your stomach is filled with air. Too many times lifters start screaming and grunting and lose I.A.P. This will make you lose tightness in the squat and start you off on the wrong track. This doesn’t mean that you can’t be intense, just learn how to channel it correctly.
Create a Shelf
Try to touch elbows together behind your back during the squat and especially when putting the bar on your back. This keeps your "shelf" tight and creates a large amount of space to put the bar on. Also, keep your elbows close to your body; don’t let them come up. This will cause you to fall forward.
Low Bar
Find a lower bar position. This will give the weight less leverage on you, and you more leverage on the weight. This doesn’t mean that you have to automatically become a low bar squatter, but try to find a slightly lower bar position if you are not already doing so. This will take some time to get used to, so don’t expect to feel comfortable right away.
Sit Back at the Beginning
Sit back as far as you can before you bend your knees. We have all heard the term “sit back” when squatting but it is especially important to start to sit back at the beginning of the squat. This will ensure that you start the lift correctly. The first motion of a good squat is pushing the hips/glutes to the rear, not bending the knees first. This will require that you have strong hips, strong hamstrings and a very strong low back. Remember that if you begin wrong, you will end wrong. If you begin correctly, you give yourself a better chance at ending correctly. Get started on the correct path at the beginning of the lift.
Squat without a Box
You must squat with and without a box. Rotate every 2-3 weeks. I squat with a dip and I can’t train that aspect with the box. This ensures that I improve my squat form and am still comfortable at a meet. But the box makes me work harder and makes me stronger. I believe that you need to practice your full squat form without a box.
Good Mornings
Do your good mornings, helps with #4.
Train your Abs
Train your abs, but don’t train them like a bodybuilder or a “regular” fitness enthusiast. You must train them heavy with sets of 6, 5 or even triples. You must gradually work up to this or you will tear something.
Go Raw
Rotate in a raw cycle. Don’t wear briefs or a belt and do this with and without the box. You will find out how much you rely on your gear. I do this for the 4 weeks prior to a 12 week meet cycle.
Move the Head First
When coming out of the hole, the head moves first, up and slightly back. The body follows the head, if the hip/butt comes up first, the head goes forward, then so does you and the weight.
Video Analysis
Make sure that you video your workouts and critique your form as if you were looking at someone else, then make necessary adjustments. Be honest with your training partners. If the squat was high, tell them. Then they will feel comfortable telling you the same. While some of your training partners are friends, you must be comfortable enough to give and get criticism.
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
Top Ten Squat Tips
By Chris “Ox” Mason
For www.EliteFTS.com
Proper Start
When unracking the bar, make sure that your head is up, your chest is up and your stomach is filled with air. Too many times lifters start screaming and grunting and lose I.A.P. This will make you lose tightness in the squat and start you off on the wrong track. This doesn’t mean that you can’t be intense, just learn how to channel it correctly.
Create a Shelf
Try to touch elbows together behind your back during the squat and especially when putting the bar on your back. This keeps your "shelf" tight and creates a large amount of space to put the bar on. Also, keep your elbows close to your body; don’t let them come up. This will cause you to fall forward.
Low Bar
Find a lower bar position. This will give the weight less leverage on you, and you more leverage on the weight. This doesn’t mean that you have to automatically become a low bar squatter, but try to find a slightly lower bar position if you are not already doing so. This will take some time to get used to, so don’t expect to feel comfortable right away.
Sit Back at the Beginning
Sit back as far as you can before you bend your knees. We have all heard the term “sit back” when squatting but it is especially important to start to sit back at the beginning of the squat. This will ensure that you start the lift correctly. The first motion of a good squat is pushing the hips/glutes to the rear, not bending the knees first. This will require that you have strong hips, strong hamstrings and a very strong low back. Remember that if you begin wrong, you will end wrong. If you begin correctly, you give yourself a better chance at ending correctly. Get started on the correct path at the beginning of the lift.
Squat without a Box
You must squat with and without a box. Rotate every 2-3 weeks. I squat with a dip and I can’t train that aspect with the box. This ensures that I improve my squat form and am still comfortable at a meet. But the box makes me work harder and makes me stronger. I believe that you need to practice your full squat form without a box.
Good Mornings
Do your good mornings, helps with #4.
Train your Abs
Train your abs, but don’t train them like a bodybuilder or a “regular” fitness enthusiast. You must train them heavy with sets of 6, 5 or even triples. You must gradually work up to this or you will tear something.
Go Raw
Rotate in a raw cycle. Don’t wear briefs or a belt and do this with and without the box. You will find out how much you rely on your gear. I do this for the 4 weeks prior to a 12 week meet cycle.
Move the Head First
When coming out of the hole, the head moves first, up and slightly back. The body follows the head, if the hip/butt comes up first, the head goes forward, then so does you and the weight.
Video Analysis
Make sure that you video your workouts and critique your form as if you were looking at someone else, then make necessary adjustments. Be honest with your training partners. If the squat was high, tell them. Then they will feel comfortable telling you the same. While some of your training partners are friends, you must be comfortable enough to give and get criticism.
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
Quadsweeps Sister
New member
Trying to shorten my double post because I couldn't remove it. Sorry.
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
__________________
Mythicwrld
"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."
Last edited:
Guinness5.0
New member
My thought is that if you're deep enough, the hips are taking the brunt of the load anyway, and that the knees are stabilized by hamstring stretch, so it's not something to worry about. But I'm not sure eitheranthrax said:
