Fixing my squat

[Deciever]

Usually when i squat, it ends up turning almost into a goodmorning. I've been workin on fixin it and stayin upright. After talking to a few of my training partners they suggested doing front squats (not very heavy) before my regular squats to get used to stay upright. And for my regular squats, Use lighter weight and gradually build up to where i was before (it 'll probably take a month or so). Also heavy ab work.

Does this seem like its a good idea to give it a try? i know that if my squat form gets better, it'll go up, and i'll be less prone to injury.

 

[IrishPower]

are you doing box squats?

if not, try them with weights at 40-50% of your 1RM w/gear. If you use light enough weight, you will learn to sit back on the box and this will keep you straighter. Also, ham glute calf machine and reverse hypers will work on the muscles that allow you to keep you back upright.

Do not let your ego get in the way. Make sure you go light enough for speed and to practice form. To give you an example, i just did a 771, and I am using 315 + dbl greens for my speed work. I still don't feel my speed is quite there yet. Check out Ano's site. He is a 1000lb squatter and he is using 465 lbs + bands.

Wide box squats are best done with a loose suit or groove briefs.

good luck.

/irish

 

[Arioch]

I would do the front squats later or on another day.

I can never remember how you are built, for some reason. IIRC, you have a relatively short torso wrt your legs, rather like myself. This means you will always lean more than someone with the build of a more evolved being.

In addition to the ab work, erectors and hamstrings.

 

[I'D RATHER BE DEADLIFTING]

What about heavy static ab work Arioch? I have the same problm as Deciever. I go down with the weight perfect, get plenty deep, but on the way up I pull a half-goodmorning/half-squat.

I remember Louie saying something like the tance in squatting is a static contraction of the back, but wouldn't it be the same for abs? I confused?

 

[Deciever]

Irish- i do box squats on my speed day.. I've hit a 300 squat in contest, and i usually use anywhere from 95-125 w/ lights choked down for my speed squats.

I sit back good, but once i go up, i tend to lean forward. Yes i have gotten better at staying upright in the past few weeks, but im still not where i want to be.

Arioch- Your right about my build, i hope that in time, i can have a decent looking squat even with my build....one can only hope.

 

[Twitched]

The more you "sit back" (and the lower the bar on your back) wont you be required by physics to lean forward more then usual?

if your combined center of gravity isn't over your heels, you'll fall backwards on your ass.


This also means the lighter the weight on the bar the more lean it takes to stay balanced..

The heavier I go the more upright I can stay ...

 

[Arioch]

The more you "sit back" (and the lower the bar on your back) wont you be required by physics to lean forward more then usual?

Yep. And those of us with a shorter torso will lean even more. Making it even more important to work the erectors, abs, and hamstrings.

And yes, the abs contract isometrically during the squat, even if you are pushing them out against a belt.