Shut up and skwat!!!!

[blackbeard]

Actually this is aimed at myself. Two months of this **** and I'm still at the starting blocks. I was using a ton of weight today and was exercising my back rather than squatting properly. If the girls can do proper squats, i don't see why guys have to settle for sissy squats or 1/8 squats with a ton of weight just to look like Jay Cutler.



Go on give me a rollicking.

 

[Hoss]

Sometimes it's hard to get over yourself and use the proper weight that you can actually do properly, but once that happens you'll progress rather quickly. Everyone's had to go back before and correct something, only to work forward again.

 

[andyroid20]

+1 You aint going to improve doing exercises wrongly, you will only hurt yourself. I'm talking from experience.

 

[blackbeard]

Its back to base for the squat. Strict form is better than cheating & moving a ton of weight then getting an injury. At least my other lifts are coming along just fine. :food:

 

[Typhon]

1/8 squats

Wow, I bet you get big quads doing those

I try and make sure I get in a few body weight squats at home in the evening while doing house or waiting for the bath to run just to keep the flexibility and form there. The more you repeat the correct action the more natural the movement becomes, even with heavy weight on your back.

 

[Big_Idiot]

Well i thought i squatted perfectly untill the other day when i did a BW squat at the gym and noticed my lower back rounding in the mirror when i went full. I literally cant prevent it either. I'd rather full squat than go paralell so basically im f**ked!

 

[Typhon]

Well i thought i squatted perfectly untill the other day when i did a BW squat at the gym and noticed my lower back rounding in the mirror when i went full. I literally cant prevent it either. I'd rather full squat than go paralell so basically im f**ked!

Put an empty bar over your back and then try. I find it easier to keep my form correct if I have a bar and a little bit of weight for balance.

 

[Big_Idiot]

Put an empty bar over your back and then try. I find it easier to keep my form correct if I have a bar and a little bit of weight for balance.

Ok cheers, ill try it!

 

[blackbeard]

Well i thought i squatted perfectly untill the other day when i did a BW squat at the gym and noticed my lower back rounding in the mirror when i went full. I literally cant prevent it either. I'd rather full squat than go paralell so basically im f**ked!

Lower back rounding like ?

 

[Chillen]

Sometimes it's hard to get over yourself and use the proper weight that you can actually do properly, but once that happens you'll progress rather quickly. Everyone's had to go back before and correct something, only to work forward again.

Very true. When I transitioned from the Back Squat to the Front Squat, I met this correction. I couldn't believe how much I had to drop the weight (at first), and had trouble leaving my "weight ego" at the door, not to mention having balancing complications, etc, etc, that this type of squat can bring to the table. I had to drop the weight considerably (and sometimes using a bar only) just to get the form, hand position/grip and balance down. But, (with me anyway) the deeper I go (and I go ATG) the better I feel it in the core/squads (especially squatting up).


Best wishes,

Chillen

 

[Karky]

Front squats are good if your back rounds easily. The weight is placed further forward, which means that you can stay more upright and you don't need as much hip flexion to get to the same depth. (lower back rounding often occurs because of lack of hip mobility, the hips can't flex more so the lower back has to bend in order to get the ROM)

 

[Big_Idiot]

Front squats are good if your back rounds easily. The weight is placed further forward, which means that you can stay more upright and you don't need as much hip flexion to get to the same depth. (lower back rounding often occurs because of lack of hip mobility, the hips can't flex more so the lower back has to bend in order to get the ROM)

Yea thats it, i can squat paralell fine but its when i go below. So will this just come in time as my hips become more flexible?

 

[blackbeard]

Wow, I bet you get big quads doing those

I try and make sure I get in a few body weight squats at home in the evening while doing house or waiting for the bath to run just to keep the flexibility and form there. The more you repeat the correct action the more natural the movement becomes, even with heavy weight on your back.

Here is some guy doing .

I can actually do front squats "properly" and with decent weight. I find the way to squat "properly" is like sitting on the very low cablerow chair, its a natural movement that babies do but adults have "unlearned".

 

[Karky]

Yea thats it, i can squat paralell fine but its when i go below. So will this just come in time as my hips become more flexible?

Here's the deal:
Let's put your centre of mass at the barbell, just to make things easy (the point is just to get the concept). The centre of mass is basically the middle of the mass, so to speak. When you squat, putting the hips back moves the centre of mass backwards, putting the knees forward moves it forward. You do both in a squat. The goal is to keep the point somewhere above the heels, if you go further back, it will end up being outside the area where you can support it (which is the are under your feet and between them) Does this make sense? It might be complicated to explain without showing, but it's real easy and everyone really has an understanding of this "built in" if your centre of mass falls outside your area of support, you'll fall. Now when you put your hips back in a squat you have to compensate by doing something to move it forward too, otherwise you'll fall backwards. If you flex your hips more (IE leaning more forward) you will move your shoulders with the bar forward in space (also a bit down, of course) so that's one way to do it, which needs hip flexibility. So you could for example keep the shins perpendulicar to the floor and just lean a lot forward, it would mean more of the weight is taken on by the back and hips. Another way to do it is to more the knees forward more. Then you can keep your back more upright (you don't have to lean forward as much), this requires enough ankle mobility since you need to keep your heels at the floor. This is why a lot of people use weightlifting shoes with an elevated heel, it makes it way easier to get those knees forward.

You're probably like me, I have to max out in both my ankle and hip mobility (I have to lean as far forward and push my knees as far forward as my mobility allows). I got myself a pair of weightlifting shoes and it was way easier getting down there.

And remember: When hip mobility ends and you still need to lean more forward, the forward lean is typically created from flexing the lower back.

I just thought I'd write that out, you probably know it already, it just makes sense

 

[Big_Idiot]

Lol cheers Kark, i know what you mean yea, i do try keep my shins perpendicular to the floor which probably makes me less mobile, i just assumed leaning the shins too far forward could result in poor form/injury. So maybe i could try leaning the knees more foreward.

 

[Typhon]

Here is some guy doing .

I'll be nice and say that was 1/4

The crazy thing is that most of the trainers at my gym tell people to squat like that

 

[Big_Idiot]

I see loads of people squatting like that.

 

[Excder]

So who wants to be the d!ck that goes and posts the link of the girl doing full squats on that guys 1/4th youtube vid?? im down lol

 

[Karky]

Lol cheers Kark, i know what you mean yea, i do try keep my shins perpendicular to the floor which probably makes me less mobile, i just assumed leaning the shins too far forward could result in poor form/injury. So maybe i could try leaning the knees more foreward.

I'd do that. It will mean more load for the front of your tigh and thus also for the patella tendon. There's no reason that should be bad for you though, unless you got some kind of injury or something. If it starts to hurt, just stop.

 

[blackbeard]

I'll be nice and say that was 1/4

The crazy thing is that most of the trainers at my gym tell people to squat like that

People do these 1/4 squats or 1/8 squats with a block of wood under their heels. :sport2:

The reason people are told to squat like that is because of a common myth that full squatting hurts the knees. The answer to this is covered by Mark Rippetoe, author of Starting Strength, “Going Deep”. Crossfit Journal September 2006: 6.