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 ASlifter |
A Squatting Epiphany! |
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Posts: 766 (11/02/09 22:04:10) "I wish he would stop, he is just too short." |
I have been attempting to modify my squat technique to opitmize my "levers". I used to high bar squat, last night I used a lower bar set up position
and found it more favorable as it allowed me to keep back really straight, help tighten core, help squat back and down instead of down and knees out. Any
other suggestions to better modify the squat?
Thanks |
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KCSTRONGMAN |
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Posts: 7819 (11/02/09 23:04:14) Rules with an iron fist |
I really have to focus on sitting back and pushing my knees out.
Et
KCSTRONGMAN.com
Member of Team HMB (www.HMB.org) |
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IM ZBEST |
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Posts: 276 (11/02/09 23:15:43) I thought you said to drive into the swamp! |
I'm curious what you guys do with your hands? I keep mine as close in as I can possibly get them - just outside my shoulders, it makes me feel solid. But
I've also heard that a wide grip is better, but I've never tried it with heavy weight.
Only thing wrong with being weak is staying weak and making excuses about it
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djjudi2 |
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Posts: 2306 (11/02/09 23:19:31) MJ Satterfield-The Geriatric Metrosexual |
Zack,
I know for me, the closer I can keep my hands the better, just for the reason you stated. It keeps me much tighter. Before I had my shoulder/bicep fixed, I had to go to putting my hands out to the collars, and it seemed like I had no stability or core tightness at all.
North American Highlander Association, Inc.
"The ultimate test of strength & athleticism" www.nahighlander.com |
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KCSTRONGMAN |
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Posts: 7820 (11/02/09 23:22:00) Rules with an iron fist |
I keep them in as close asI can, just like you guys
ET
KCSTRONGMAN.com
Member of Team HMB (www.HMB.org) |
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JWC III |
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Posts: 2739 (11/02/09 23:35:50) Grandpappa Pump |
I agree with Eric on the basic answer. Put the bar low on the back to shorten that lever, knees way out (gain flexibility in the hips), sit way back as you
go down.
I just always thought that if a guy trained hard enough, he could lift anything he wanted to lift. Wayne Jackson |
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GregCook |
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Posts: 2076 (11/03/09 00:23:03) |
focus on sitting back
pushing knees out, hands in close, get your abs and lower back as strong as posible(it'll keep you more upright) |
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ASlifter |
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Posts: 767 (11/03/09 00:40:09) "I wish he would stop, he is just too short." |
Thanks for the replies. I used to train the squat for more olympic lift capability. Because of this I used a more high bar stance which seemed to hit the quads
directly. There was a time when I could front squat about the same as my back squat. Lately my knees have felt overworked and some muscle groups seem to get
the blunt of the lift more than others - quads/low back/glutes. This is being replaced by the desire to build a stronger well balanced hip/glute/ham/quad
movement that I think will transfer over directly to more lifts. We do not squat a lot in strongman, all around lifting, and I do not think I will hit the
olympic lifts anytime soon. So I thought this would be better also I would also like to keep squatting into old age as it is one of my favorite lifts.
I have one more question, I have heard different opinions on elbows, should they be down or back? Last night I used back and it felt stable and tight but I think I have read an article on Diesel crew about elbows down. Any suggestions? Thanks again! |
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djjudi2 |
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Posts: 2307 (11/03/09 01:41:46) MJ Satterfield-The Geriatric Metrosexual |
Make sure and keep them down(pushed toward the front), not trailing behind you and shoulders back. If they start going backwards(behind you) you are going to
start leaning and getting in a bad position.
North American Highlander Association, Inc.
"The ultimate test of strength & athleticism" www.nahighlander.com |
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Tim Pinkerton |
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Posts: 1176 (11/04/09 01:13:54) Dont piss me off...I might dump over your Cola! |
-sit back first, then down
-screw anyone who tells you to look up, look forward -DJ's dead on, try to pull your elbows foward, they should be pointing straight down -try to jam your head/neck back into the bar, you can help accomplish this by pretending you are trying to bend the bar around your neck at the same time -chest up and full of air -hands close unless you a huge guy, it will creat a shelf for you bar -adding on to the above note, keep your shoulder blades together -push your knees out -squeeze the hell out of the bar These are the first things that come to mind. Thom's got a good point that shows his wisdom and experience. What you are squatting for will determine alot of how you lift. I gave my tips based on what you said your goals were.
http://www.endlesspossibilitiesomaha.com/
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KCSTRONGMAN |
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Posts: 7824 (11/04/09 20:32:50) Rules with an iron fist |
"-screw anyone who tells you to look up, look forward"
Why do you have to be hateful, Tim? I think it depends on who you are. I tell myself to look up. That is how I unrack the weight and start my decent. I do this because I know on the way down, I will drop it a little and be looking forward. If you dont have the problem of dropping yourhead, by all means-look forward. Et
KCSTRONGMAN.com
Member of Team HMB (www.HMB.org) |
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ASlifter |
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Posts: 769 (11/04/09 21:32:05) "I wish he would stop, he is just too short." |
Tim got angry on that one. I will have to listen to him though. Thanks again on the responses. I should have picked this up a long time ago, but ego always
wins out I guess. The elbow back thing is in a newsletter that Brooks Kubik sent out to, "keep the bar racked correctly". Nothing beats advice from
the KCstrongman club though.
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Tim Pinkerton |
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Posts: 1179 (11/05/09 16:16:43) Dont piss me off...I might dump over your Cola! |
I'm not angry or hateful. It just bothers me that that is sometimes the first and main thing that coaches/trainers preach. In all reality if you are
driving your head into the bar you should not be able to look up. Also, looking up with your eyes is not what I'm worried about. It's looking up with
your head. If it's subtle, no big deal but everytime I see it someone chin is pointed upwards. This changes your cervical spine which effects your thorasic
spine and your lumbar spine but not as much. Not trying to get all A&P but these little things can make a big difference.
http://www.endlesspossibilitiesomaha.com/
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KCSTRONGMAN |
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Posts: 7830 (11/05/09 20:54:25) Rules with an iron fist |
About a 9.5 on the old tension scale there, Tim.
Et
KCSTRONGMAN.com
Member of Team HMB (www.HMB.org) |
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djjudi2 |
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Posts: 2313 (11/05/09 21:05:30) MJ Satterfield-The Geriatric Metrosexual |
No kidding, did you run out of supplements and are having withdrawals or what?
Breath my friend. 
North American Highlander Association, Inc.
"The ultimate test of strength & athleticism" www.nahighlander.com |
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Tim Pinkerton |
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Posts: 1180 (11/06/09 06:09:59) Dont piss me off...I might dump over your Cola! |
You guys are crazy. I'm never angry.
http://www.endlesspossibilitiesomaha.com/
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KCSTRONGMAN |
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Posts: 7834 (11/06/09 07:33:37) Rules with an iron fist |
YEah right. That is until you get angry enough to knock over somebody's soft drink.
ET
KCSTRONGMAN.com
Member of Team HMB (www.HMB.org) |
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ASlifter |
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Posts: 770 (11/08/09 23:02:19) "I wish he would stop, he is just too short." |
THanks for the help guys! I impleted all comments into my last workout, my hips, glutes and hams are beat. Amazingly though my lower back feels better than
ever after squatting. Thanks again!
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