Please Scroll Down to See Forums Below 
terribly disappointed with my performance here
i thought i had depth figured out but i guess i do not.
i'm not worthy!!!
View My Video[/
i thought i had depth figured out but i guess i do not.
i'm not worthy!!!
View My Video[/
triple meh squat video
- Thread starter binö
- Start date
lol @ hs weight training class. the wide stance hits the glutes/hams a lot more than the quads. Its also making your torso lean too far farward which hits your lower back. Put your feet closer together and drop your ass when you squat to avoid leaning forward and having to straighten back up again as you come up. But be prepared to use less weight as a result of better form. Unless you are shooting for powerlifting form in which case dont change anything.Bino said:
if it hurts your knees then stick with the wide stance. After looking again i think you could point your toes out more instead of straight ahead and that might allow you to not lean over so much on the way down. Mess around with it, unless it doesnt bother you.Bino said:
superdave said:
I point my toes out doing hack squats.
Have you tried toes pointing inwards?
mrplunkey
New member
Squat of a box about every third time you work legs. That'll fix the depth issue right up. Use about a 15" box normally and occasionally dip-down to a 13" or 11" box (realizing you'll have to drop weight). Turn the box caddy-corner so your ass sits in the middle of the corner (so the box is like an "A" and your nuts drop on the empty space in the "A").
The box not only addresses depth issues, it also breaks-up the eccentric and concentric phases of the lift. You should be able to squat off a box as much as you can free squat eventually. And also... relax your legs at the bottom of the movement so you're lifting dead weight from the box. And a final thing... for some strange reason box squats don't make your knees hurt as much. I have no idea why.
P.S. Careful leaning too far forward when you squat. If you sit-back into it a tad better, you'll work your ass more too.
But kudos to you! God bless anybody who gets in a gym and tries to move real weight.
The box not only addresses depth issues, it also breaks-up the eccentric and concentric phases of the lift. You should be able to squat off a box as much as you can free squat eventually. And also... relax your legs at the bottom of the movement so you're lifting dead weight from the box. And a final thing... for some strange reason box squats don't make your knees hurt as much. I have no idea why.
P.S. Careful leaning too far forward when you squat. If you sit-back into it a tad better, you'll work your ass more too.
But kudos to you! God bless anybody who gets in a gym and tries to move real weight.
mrplunkey
New member
Bino said:
Well again... kudos for doing heavy squats. Anyone who doesn't talk themselves out of squats and rush-off to the leg press machine deserves credit.
As far as form: I'd bring my feet in some (not a ton) and keep your back straighter. If you pull your elbows up a little higher and a little further behind you, it will make a "shelf" on your back that the weight can sit on better. With the weight "shelved" on your back, you should be able to sit back a little more into the lift, which in turn will keep your back straighter and make bending your knees deeper a lot easier.
A bodybuilder will probably tell you to keep the bar higher on your back and a powerlifter will probably tell you to keep it a little lower. I personaly like where you've got it, and with higher elbows it should sit there nicely.
About toe placement..... Depending on your stance it does matter. If you use a wide powerlifting style stance keeping your toes pointed straight ahead will make it harder for you to hit depth. At the same time it will give you natural pop out of the whole from your your hips being super tight at the bottom position.
You were leaning a little to far forward. I would try box squating like MrPlunkey mentioned and focus on sitting back and keeping your chest and head up. Sit back, spread your knees, head and chest up, explode out of the hole.
You were leaning a little to far forward. I would try box squating like MrPlunkey mentioned and focus on sitting back and keeping your chest and head up. Sit back, spread your knees, head and chest up, explode out of the hole.
Bino said:
dood ass out and looking up .... straight the fuck up. come on now legs spread and stretched out like wulfgar elaborated on. A good pop out of the hole.
And I have to disagree with AAP toe placement got me 50lbs on my squat I guess its all subjective.
But hell that was some good weight. Nice
Wulfgar said:
after this training cycle i'm gonna work on narrow stance high bar reps
but for a few more weeks i'm gonna hit the pl style up...wide stance, low bar, and just to parralel.
going for a pr, you know the drill.
so with that in mind, what do you see wrong in that vid
B
Big_BK
Guest
drop the weight and work on form. You need to go alot deeper!!! Good on you for squatting tho, everybody hates squats (except me, dunno why i enjoy the pain).
mrplunkey
New member
Wulfgar said:
This is sooooo true. Its hard to describe, but when you squat as you get close-ish to the bottom of the lift, you actually have to relax (some people call it "releasing") your hips and sink-into the final position. You release your hips and it lets you bottom-out your ass right as your knees go a hair past parallel. You actually let the weight stretch you for that last little bit of the movement. Then flex your ass first and tighten your abs -- that gets you back out of "the hole" -- then as you start coming-up your quads take back over and you finish the lift.
Try doing this with to practice releasing your hips. Hold a 25-lb plate at arms-length out in front of you. Then start squatting, using the weight as a counterweight as you get lower and lower. As you bottom-out release your hips but keep holding the 25-lb plate in front of you so you don't fall-over backward. That will get you a feel for releasing your hips.
P.S. I know mirrors get a bad wrap from some people, but squatting in a mirror is a great way to check depth and form. Videotaping is better, but you can get labeled "that guy" in the gym if you do it too often.
milo hobgoblin
New member
Bino said:
I cant beleive you wrote that.. you were just asking to get flamed.
Wulfgar said:
Fuck yeah!!! I carry the bar so low and my stance is so wide all I have to do is arch my back and I hit depth. 3 white lights niggy!!!
B
BLAZAY
Guest
pointing your toes inwards and outwards is a bad idea. When u get to heavy weight, not only will it be horrible form but the risks of injury are tremendous. Imagine your toes pointing outwards, and u trying to come up, not only could you lean to forward, but you could stumble and even trip your self, you have most control when they are straight.
Bino your form was good, nothing wrong with it, that i could see
Bino your form was good, nothing wrong with it, that i could see
Bino, thats a nice new avatar!
fuck the ipf!!
perkele said:
That's over my head???
Capt Kirk is the Man!!! Hockey players huh?? That's how most people I see squat
swole
Well-known member
didn't read the entire thread, but you looked nice and strong there
i do squats with my feet shoulder width apart, my legs are big for the weight i use (isn't that the point of bodybuilding?)
i go down to parallel and up to about 90% of a full rep range, i don't rest at the top unless it's in the last set of 315 or more, keeping constant tension on my quads and hams...it almost looks like i'm bouncing but the weight is always under control
either way great work and nice vid bino el strongo naturale
fuck i love squats
i do squats with my feet shoulder width apart, my legs are big for the weight i use (isn't that the point of bodybuilding?)
i go down to parallel and up to about 90% of a full rep range, i don't rest at the top unless it's in the last set of 315 or more, keeping constant tension on my quads and hams...it almost looks like i'm bouncing but the weight is always under control
either way great work and nice vid bino el strongo naturale
fuck i love squats
swole
Well-known member
Bino said:
i do legs every 5-6 days
5 x squats, 3 x stiff legged deads, 3 x hammy curls, 3 x quad extensions
that's the min, depending how shot i am i'll throw calves in there
i ditched leg press because after squats and sldl's i'm toast
i'm dead set on having massive legs. i want tree trunks. i want hamstrings that stretch the back of my jeans. i want swollen tear drops that you can see through my jeans.
8and20 has nice legs
Similar threads
