A squat question...flapwrlftr, others?

[TheProject]

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.

Yeah, I have. I've experimented with my stance a LOT. The problem is, as I go wider, because of my lack of flexibility, my knees tend to come in at the bottom, which is more dangerous.

As I get more flexible, my stance needs to get wider, for sure.

 

[Liftbig]

ok heres what i think:

1. you need to strech alot, but i dont think thats enough to cut it, you need to work on flexiblity under the bar too. heres some moves i think could help:

A) seated good morning- put your feet out and up as far as you can away from you, but keep your foot flat. go all the way down to the bench or past the bench once you get more flexible. dont do these real heavy just put some weight on the bar and do reps. this should work on your ham and glute felxiblity.

B) stiff leg deadlift on block- take a bar with light weight and go down till the bar touches your toes. dont use alot of weight

C) ultra wide sumos on block- this will help you with pushing out your knees and bringing up your hips. you can work up on these when yo get use to it. this will also help your flexability


2. you need alot of pull through and rev hypers. sled dragging can be of help with your hamms and glutes too, they need brought up big time, but this you know already.


3. doing good mornings is all good and well for your arch but it take alot of upper back strength too. get the red bar out and practice arching the bar out of the rack with some weight on it. do some neck work. and when your squatting grip that bar just like on bench or deadlift, pull your shoulder blades together, and keep your head up.


im sure you and spatts and hannibal probably know most of this but maybe something in there is of use.

 

[argent]

Yeah, I have. I've experimented with my stance a LOT. The problem is, as I go wider, because of my lack of flexibility, my knees tend to come in at the bottom, which is more dangerous.

As I get more flexible, my stance needs to get wider, for sure.

How flared out are your toes bro?

 

[TheProject]

Liftbig, those are great suggestions, and all things I have not tried. We do pull throughs on occasion, and I'm trying to hit them more often because I really feel them in my hamstrings. I also hit the glute ham 2X a week.

I've used the reverse hyper, and to some extent my issue may be technique, but I just don't feel anything from it. As I understand it, the reverse hyper will work my back, which isn't the issue so much. Am I missing something?

Also, what's a red bar?

We've definitely talked about the need to build my upper back, and it's on the list of things to work on.

Of the things you mentioned, how often would you suggest doing them, and should I do them in addition to the accessory work I already to, or instead of something else?




argent, I've squatted with a variety of stances and foot positions to see if I can find one that's most comfortable and stable. Right now, my toes are angled out slightly. I've tried straight ahead, and varying degrees further out, but this is what I've settled on for the moment.

 

[flapwrlftr]

Re-read you first sentence. If you have weak hams and hips, fix that problem. Get those up to par and your form will imrove dramatically. I would still contunue to do your ME work heavy no matter how ugly it gets.

The change I would recommend would be in your DE work. I would have you do 15-20 sets of DE squats and fix your technique there. I used to do the same thing you do and my ass would shoot up. Well, Gritter got pissed at me and made me change my form on DE day. I used 315 and a green band and did 15-20 sets. The weight was very light for me, so I could focus on my technique. The ME work kept my strength up. It made huge difference in my technique. As a side note I went to a meet and squatted a PR using just the 315 and a green band.

 

[TheProject]

Re-read you first sentence. If you have weak hams and hips, fix that problem. Get those up to par and your form will imrove dramatically. I would still contunue to do your ME work heavy no matter how ugly it gets.

The change I would recommend would be in your DE work. I would have you do 15-20 sets of DE squats and fix your technique there. I used to do the same thing you do and my ass would shoot up. Well, Gritter got pissed at me and made me change my form on DE day. I used 315 and a green band and did 15-20 sets. The weight was very light for me, so I could focus on my technique. The ME work kept my strength up. It made huge difference in my technique. As a side note I went to a meet and squatted a PR using just the 315 and a green band.

Thanks...I know I definitely still need to be working on hams and hips, as well as flexibility.

I like the DE idea. I assume you mean 15-20 sets of 2, like a normal DE day?

This past Sunday was our DE squat day. My meet record is 325, and I was using 155+pinks. My form was good until my 4th set, then I started to get fatigued, and my form went to crap. Should I go light enough that I can avoid fatigue throughout all 15-20 sets?

 

[skaman607]

Is it possible to do an overhead squat and still squat back?

 

[spatts]

I do.

 

[flapwrlftr]

Use 135 and the pink band. It's when you get fatigued that the sets really start to count. That is when you need to focus on your technique. Spatts and Hannibal should be all over you butt about your technique. Yes, 15-20 sets of 2 reps. You will need to cut down on the rest of your workout as this will be a kick in the balls.

 

[Vulgar_Display_Of_Power]

Spatts & Project-

Ive missed to talkng to you good people. Just wondering if you have one of those front SQ harnesses. What little exp. Ive had with that creature makes you really work on form, or else the F'r will pull you the hell over.

If you find something that seems to work well, lemme know..as I have basically the same probs as Project.


Flapwrlftr-Are you Bob Y that used to post on John Troxels board a few years back. If so I remember reading that you were moving to Fla, but lost track of which board you have been on.