A squat question...flapwrlftr, others?

[TheProject]

I've posted about my squat multiple times, and how I have weak hamstrings and hips, so consequently, I squat with my back.

We did our ME squat workout tonight, and we did low box squats. I did fine on form until about 175lbs, then my form started to suffer, and it became a combo squat GM, as it always does when it gets heavy. I went as high as 225, and got it, but it wasn't a true squat.

So, I was talking with spatts, and was bouncing the idea off her about doing more work at lower weights with proper form in an effort to practice form and hopefully strengthen my weak points. Her suggestion was to work up to a weight that I can do with proper form, then go no higher, and do more reps at that weight with proper form.

flapwrlftr, I know you helped spatts with her squat, and I'm curious to know what input you would have.

Also, anyone else that would like to chime in, I can use all the help I can get.

 

[spatts]

It really is a day and night switch. He goes up to about 200 in decent form, then BAM...it's a true goodmorning. Hannibal and I stand back in case his spine shoots out his ass.

I'm at a loss. I don't want him to waste his time repping it out with light weights, but at the same time, what good does it do to subject himself to the injury of "low box goodmornings?"

 

[Liftbig]

are you arching hard througout the whole squat? pushing out hard on your belt? spreading the floor hard?

 

[spatts]

Yes...if he's not doing that, it's not because hannibal and I aren't screaming it at him! LOL

As for arching, you're talking to a guy that was pysically incapable of arching about 1 1/2 years ago. Had been sedentary for about 27 years, and has a minor spinal curvature, topped with (formerly) shit posture....I told him to arch his back when I first started training him, and he honestly didn't know what I was talking about. He had to learn to flex his erectors that way. Since then, he's almost OVER COMPENSATED for this weekness by doing GM's like a mad man. Now, his lower back is WAY stronger than everything else. Hence the problem.

He is very inflexible through the hips/hams, and I think that might be a contributing factor. His knees cave at about 185 pounds.

 

[IronLion]

you could try switching him to sumo style deadlifts for a while to hit the hamstrings and hips, also add in a lot of low weight overhead squats...these will teach the proper balance and spinal position through the entire squat, you'll be amazed how much these help when teaching squat form

 

[spatts]

Oh, great ideas! I hadn't thought of the sumo thing. He pulls conventional, with his back of course....that's a GREAT idea! Thank you!

 

[b fold the truth]

Well...it may be crazy...but you could try to teach him to squat high bar style...and STILL sit BACK. I believe that JV Askem has some pics of himself doing nice high bar squats...

My thougths...find a way for him to squat with the use of his legs more and NOT his back...make it to where his legs HAVE to strengthen instead of his back. Cheese is the same way!!!! Wait...so is Goggins....hmmmm... (back squatters)

Just throwing out an idea or two...but it might not be a BAD idea to throw in a set or 5 each week of high bar squats...

B True

 

[makovnik]

Hi Project,

what has helped me tremedously is a hint by Dave Tate - Your head goes up first. I know You have read it already and that Spatts and Hannibal are probably yelling this at You too, just a thought. I had similar problems to Yours, then I literally started to visualize a barrier above my head that I want to hit and break with my head when i squat up. I don´t really look up, just drive my head up first.
It has really helped me and my training partners.

Good luck.

Pete

 

[TheProject]

Thanks for all the suggestions, everyone.

To answer some of the questions:

I do try to get my head to go first. But the whole demonstrate/duplicate thing really doesn't work on me. I have to watch video of myself over and over again in order to see what I'm doing wrong, and even then, I just have to feel it.

B True...I'll admit, I don't know what a high bar squat is, but I'm sure spatts does.

I think we had discussed me doing sumo pulls before for a while, but decided against it because I do pull conventional most of the time, and we thought it would be more beneficial for me to find other, additional exercises to bring up my hips and hammies. That said...I'm all for anything that helps.

Also curious to try low weight overhead squats.

 

[argent]

Project, I seem to remember in your meet video tha your stance was barely wider than shoulder-width. Have you tried moving your stance out a couple of inches? I say this b/c I used to have the same bro, but since I moved it out I am way more upright. Of course this advice is pointless if I was wrong about your stance.