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 Power lifter going bodybuilder: need advice on squat form
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| Author | Topic: Power lifter going bodybuilder: need advice on squat form | ||
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Cool Novice 
Posts: 48 |
well my football days have just come to an end and it is time for this former powerlifter to be converted into a bodybuilder. I have been pretty succesfull doing heavy squats for strength with an wide ass stance. I am talking feet wide as possible. now that I am more concerned with lower quad development I have drastically brought my stance in. right at if not a bit less than shoulder width. the problem is that when I add considerable weight my knees flare out kinda awkwardly. I am a big guy so I guess this happens from lack of flexibility. but what I am asking is how much of a negative impact will this flaring have on lower quad development? should I sacrifice weight just so I can keep my knees in? what is best to develop the lower quad? ------------------     | ||
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Moderator 
Posts: 3012 |
Peanut, The best, and most overlooked traing exercise for quads in general, in my opinion is Front Squats... Mind you, it does not need to be alot of weight, and the position of the bar on your delts forces you to keep the back, knees, and hips aligned forcing all the effort on the quads... I personally do them on the Smith Machine simply because of the balance aspect of the lift itself, and I can position my feet forward, or backward to hit certain area's more than others....Try them for a few workouts....and for those with bad lower backs, and who are afraid to squat...try them as well...it takes all the pressure off the lower back, in other words, if you lean forward bringing the lower back into play beggining the movement, the bar will come off the delts, or on the Smith Machine, the safety guides will catch preventing the completion of the movement itself... Ranger | ||
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Cool Novice
Posts: 48 |
yeah I tried the smith a little this week. it helped a lot on my form and did give me a great pump on quads. I might just have to stick with that a little more until I get a bit more flexible. thanks for the advice. anyone else????? ------------------ [This message has been edited by PeanutButter (edited December 08, 2000).] [This message has been edited by PeanutButter (edited December 08, 2000).] [This message has been edited by PeanutButter (edited December 08, 2000).] | ||
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Amateur Bodybuilder 
Posts: 94 |
Reduce the weight until your form is totally correct. Not only will flaring your knees out limit the effect on the quads, it will also increase risk of injury to the knees. Also, don't forget to stretch vigorously before squatting. Increased flexibility will help improve your form. | ||
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Amateur Bodybuilder
Posts: 130 |
bro you must go ass to the floor, angle the feet out, about shoulder width apart, drop ass to the floor, thats how you do it. | ||
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Cool Novice
Posts: 14 |
Why don't you start with the stance you are used to. I'll assume you use good form with the wide stance. Add reps until you move into the bodybuilding rep range. Then, every couple weeks or so, move your feet a couple inches closer together. Add a second or two pause at the bottom to encourage stretching. In a few months, you should have a nice narrow squat. Can't recommend the smith-machine for more than a sixth of your leg training. It takes more flexability to do a front squat, so I'd guess you'd have trouble with those too. | ||
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Cool Novice
Posts: 48 |
MrLean, thats the main problem right now is that I have been lifting too long with the wide stance. I have excellent upper quad development, but the "tear drop" is lacking. this is where I seek improvement. I can go ass to the floor in a close stance when my knees flare a bit. I dont think I run a risk of injury like this. or atleast It doesnt feel like it. But I just wonder what effects it will have on lower quad development. Latona says it will effect development. are there any other opinions???? ------------------ | ||
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Amateur Bodybuilder
Posts: 130 |
if your tears are under-developed do light weight with feet close together. | ||
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Pro Bodybuilder 
Posts: 303 |
The Vastus medalis gets activated when put in a high stretch position. A trick to feeling it during squating is to start your workout with some light full lunges, and then go squat. | ||
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Cool Novice
Posts: 14 |
I find that when you concentrate to stay on your heals throughout the squat there is also more of a hit on the lower quads especially the old tear drop...levi | ||
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Elite Bodybuilder 
Posts: 1197 |
Going Up ------------------ | ||
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Cool Novice
Posts: 14 |
You could put a block, say 2 inches, under your heels. This movement stesses the tear drop and is an easier range of motion. I don't suggest you use a block forever. It might be a good step towards perfect squat form. |
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posted December 08, 2000 02:55 PM
