Back Squats 480x2 rawz

[Musclekid92]

http://www.youtube.com/watch?v=dAcJo3p1770

Body weights around 208. Shooting for at least 500 next Saturday at my meet.

[Skwatz]

Body weights around 208. Shooting for at least 500 next Saturday at my meet.

Very strong but I can't work out what you're doing wrong, you're going into a partial good morning, especially in the second rep, I think you could hit 500 if you just adjusted your technique because you're loosing power coming forward like that.

[Newbtime]

verrrrry strong for 16... you could probably double 500 to depth very soon once you fix your form

try using a higher bar position... get your elbows under the bar, break at the hips first/more when you start the lift.

i think you have some kind of flexability problem, because the first few inches of decent of your hips results in the first few inches of your knees going forward... and then youre not really much closer to parelell, then as a result your ROM =gigantic..


thats also the weirdest power rack ive ever seen, it doesnt have safety pins its got safety girders.

[kickinthepants]

good job. you and i do the same thing with the mini GM on heavyier sets. the hips come up faster than the head and puts you in a less than powerful position. good luck!

[LSU1]

verrrrry strong for 16... you could probably double 500 to depth very soon once you fix your form

try using a higher bar position... get your elbows under the bar, break at the hips first/more when you start the lift.

i think you have some kind of flexability problem, because the first few inches of decent of your hips results in the first few inches of your knees going forward... and then youre not really much closer to parelell, then as a result your ROM =gigantic..


thats also the weirdest power rack ive ever seen, it doesnt have safety pins its got safety girders.

this is a good post

it looks like a weird monolift to me lol

what fed do you lift in? do you anticipate that depth to be good in a meet?

[Musclekid92]

verrrrry strong for 16... you could probably double 500 to depth very soon once you fix your form

try using a higher bar position... get your elbows under the bar, break at the hips first/more when you start the lift.

i think you have some kind of flexability problem, because the first few inches of decent of your hips results in the first few inches of your knees going forward... and then youre not really much closer to parelell, then as a result your ROM =gigantic..


thats also the weirdest power rack ive ever seen, it doesnt have safety pins its got safety girders.

Thanks man, I appreciate the help. I broke a lot of those bad habits but they are coming back now that I'm hitting heavier weights. The way you describe it makes a lot of sense.

[Musclekid92]

Very strong but I can't work out what you're doing wrong, you're going into a partial good morning, especially in the second rep, I think you could hit 500 if you just adjusted your technique because you're loosing power coming forward like that.

Yeah man I'm going to take extra time at the top and make sure everything is set before I dive into the squat.


good job. you and i do the same thing with the mini GM on heavyier sets. the hips come up faster than the head and puts you in a less than powerful position. good luck!

I guess we both have to remember to drive our up more lol. Thanks dude.


this is a good post

it looks like a weird monolift to me lol

what fed do you lift in? do you anticipate that depth to be good in a meet?

It's going to be an unsanctioned aapf meet. This is my usual depth lol: http://www.youtube.com/watch?v=Kdd9QUw663E

I tried to make this set more efficient by not going so deep. I think the depth would pass but I'm just going to find a happy medium and hit a tad below parallel.

[Poppy83]

My first reaction was, "Damn! He's got a monolift in his house! Lucky bastard!"

It's obvious that you're really strong. Newb already gave you some awesome suggestions. It really looked to me like you break at the knees first and then break at your hips, but do not really sit back. Best of luck to you at your upcoming meet.

Another question - I was surprised you walk the weight out of the monolift, but I figured maybe you would be squatting in a regular rack at your meet and you were just practicing your walkout. On your 450 video (definitely hit depth), it looks like the meet (at least that one) had a monolift and you walked it out there as well. WHY? (finally got to the actual question)

[Musclekid92]

My first reaction was, "Damn! He's got a monolift in his house! Lucky bastard!"

It's obvious that you're really strong. Newb already gave you some awesome suggestions. It really looked to me like you break at the knees first and then break at your hips, but do not really sit back. Best of luck to you at your upcoming meet.

Another question - I was surprised you walk the weight out of the monolift, but I figured maybe you would be squatting in a regular rack at your meet and you were just practicing your walkout. On your 450 video (definitely hit depth), it looks like the meet (at least that one) had a monolift and you walked it out there as well. WHY? (finally got to the actual question)

Yeah I deff. see what your talking about, I really gotta get my hips back from the start. My buddies at the gym said as soon as I hit heavier weight my form just goes to sh*t and they have no idea how I manage to get the weight up. Just got to focus and listen to your guys advice.

I've actually never used the monolift lol. I don't want to get used to using it and then lift in a fed like the USAPL or IPF where it's not allowed.

Thanks for the critique man.

[samsuperjew]

you're gming the weight out which is EXACTLY what i was doing b4


just "tighten up" your upperbody, and sit farther back.... and you can add a ****ton more weight to the bar IME

[Musclekid92]

you're gming the weight out which is EXACTLY what i was doing b4


just "tighten up" your upperbody, and sit farther back.... and you can add a ****ton more weight to the bar IME

Word it seems to be a common problem. Thanks for the tip, much appreciated man. Going to crush my squats at the meet and redeem myself haha.

[samsuperjew]

yeah, one more thing though... when you take vids in shorts, pull em up sorta high that way its easier to judge depth

[Juic3]

Good job just need to hit parallel and have higher bar position brah.

[greaterpower]

Real strong for your age. You've gotten some great advice in here and I have no doubt you'll correct it. It helps me to try and look to the sky during the whole rep to try and make sure I dont let my back sink forward.

[Musclekid92]

Real strong for your age. You've gotten some great advice in here and I have no doubt you'll correct it. It helps me to try and look to the sky during the whole rep to try and make sure I dont let my back sink forward.

Yeah everyone's advice has helped me a lot. It helps so much to be able to see your mistakes on film. Definitely going to drive up with my head on Saturday and get rid of the gheyness that is my squat form lol. Thanks for the tips man.

[Norse1308]

When you unrack the bar stay tight. You look like you have 0 arch. You start to try and stick your ass back instead of using the arch to initiate the squat, causing you to fall forward. I think it is in your setup, I've seen your other squat vids and it seems like you need to keep your elbows under the bar... which happens when you keep your entire core tight. Even before you unrack, step under and pull yourself tight. Watch how Kirk sets up.

jKVXdamI2_A

Hope this helps.

[Musclekid92]

Thanks Magnusson, that makes a lot of sense. I know they say to arch out of the rack but this helps me visualize it better.

[freeride88]

Thanks Magnusson, that makes a lot of sense. I know they say to arch out of the rack but this helps me visualize it better.

Exactly what I was going to post. You're "quadding" the bar out of the rack instead of arching it out. It seems like Dave Tate was just linking to a video somewhere about this issue, but I don't have a link at this time. Basically you can't stay tight if you "quad" the bar out, and that's likely what's causing you to GM it a great deal.

[skiboy1955]

What it looks like to me is you need to increase your core strength and this will make you sit up more and you'll make depth easier.
But you do have some great raw strength.