I believe that my core, and my back in particular, might be holding my squat back. What are some good exercises to strengthen this muscle group, and to support the squat in particular?
Thanks.
|
-
04-30-2024, 03:07 PM #1
-
04-30-2024, 08:25 PM #2
-
05-01-2024, 04:52 PM #3
-
05-07-2024, 09:25 AM #4
-
-
05-07-2024, 07:43 PM #5
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,631
- Rep Power: 13967
How much is your squat now? Is it an area weakness, general weakness, or lack of understanding of form (bracing, knee travel, etc).?
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
-
05-08-2024, 07:31 AM #6
-
05-08-2024, 07:34 AM #7
-
05-08-2024, 07:38 AM #8
-
-
05-08-2024, 07:42 AM #9
-
05-08-2024, 04:19 PM #10
My all-time max is 355. I squatted 315 for 5 yesterday, but got so scared of hurting myself that I stopped. My best at 315 is 6 reps. I think my problem is as much psychological as physical, if not more; but I believe my back is the weakest link at the moment. When I start to reach my limit, my back begins to round slightly. But I am so afraid of snapping my spine that I refuse to exert myself as much as I could. It goes back to an old, minor injury from two years ago that I recovered from a while back. How can I get over this psychological hurdle?
My form is great, in my view. The squat feels very natural to me now. My bracing is great, and I have no pain.Last edited by erigni; 05-08-2024 at 04:34 PM.
-
05-11-2024, 07:43 PM #11
-
05-11-2024, 07:46 PM #12
-
-
05-11-2024, 09:29 PM #13
-
05-12-2024, 05:49 PM #14
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,631
- Rep Power: 13967
I'd argue for heavy front squats (free or to a box) in the 3-5 rep range combined with weighted hypers and hanging leg raises with a strong pause and flex at top in the 8 rep range.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
-
05-13-2024, 04:58 PM #15
-
05-14-2024, 09:05 AM #16
-
-
05-14-2024, 03:41 PM #17
In my opinion - crunches, ab rollouts, and wall sits should be all that's needed. Particularly the wall sits because it trains a position relevant to squatting, but they are all effective.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
Bookmarks