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09-19-2011, 07:03 AM #61
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09-19-2011, 07:05 AM #62
- Join Date: Jun 2005
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09-19-2011, 07:06 AM #63
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09-19-2011, 07:12 AM #64
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09-19-2011, 08:19 AM #65
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09-20-2011, 05:33 AM #66
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
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See if you can spot where I lose form and shift my weight onto the balls of my feet instead of my heels... lol
inb4 strong good morning
inb4 do you even lift"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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09-20-2011, 05:48 AM #67
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09-20-2011, 06:15 AM #68
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09-20-2011, 07:09 AM #69
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09-20-2011, 05:37 PM #70
NMiscers I need your help, plz
Going to copy and paste this from my log...not sure where my weaknesses lie, but I want to correct them to fix my squat. Thanks in advance for the help!
Someone suggested strengthening my lower back.
Am I doing the low bar position right?
Should I switch to the hack squat machine while bringing up weaknesses?
*frustrated*
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09-20-2011, 05:50 PM #71
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09-20-2011, 05:53 PM #72
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09-20-2011, 06:00 PM #73
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09-20-2011, 06:03 PM #74
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,460
- Rep Power: 15825
Me thinks it's your upper back if you're quite literally doing a GM every rep.
@Mitch: Not to nitpick what you call or don't call your squats (miring the depth, gj) but that's just past parallel. (Granted ATG is dependent on how deep/flexible you are.)Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
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09-20-2011, 06:09 PM #75
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09-20-2011, 06:12 PM #76
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 36
- Posts: 7,460
- Rep Power: 15825
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09-20-2011, 06:18 PM #77
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09-20-2011, 06:29 PM #78
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
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It won't really fix anything.
I personally think the major problem is that she has problems sitting back on her heels, which prevents her from progressing further down with her legs. If it wasn't this (IMO) then her goblet squat wouldn't be on point.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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09-20-2011, 06:31 PM #79
I didn't!
You're going up on toes each time -- focus on more heel drive. To do this you can put a plate under your toes and squat like that....might be glutes overpowering legs as well - the hack and some lunges might help out to build the quad and hams so the lower back/glutes don't take over (I have the same dominance in my glutes and have had the same issue squatting)
Your sets looked good -- still some GM action going on, try to focus on heel drive, it should help. Personally I wouldn't go any further than that on your squat, I feel more benefit from about the low.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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09-20-2011, 06:32 PM #80
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09-20-2011, 06:34 PM #81
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
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09-20-2011, 07:16 PM #82
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09-20-2011, 07:17 PM #83
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09-21-2011, 04:37 AM #84
Would bigger plates be better to use? What size do you recommend? Are the plates similar to the blocks Mark Ripptoe recommends? I'm going to search for more videos where he talks about this and fix it.
I just tried propping my heels up on a book at home and I think this is really going to help! I've also been working on lunges and bringing up my hamstrings so hopefully this will help too. Thank you so much!
Oh ok, yeah I wasn't sure if the hack machine would help or not.
I do have a problem sitting back, but I feel like if I sit back on my heels more I will topple backwards. Hopefully propping my heels up will help with this.
I'll do this. I used to use a fairly narrow grip and didn't know if it would help to change it, but I'll go back to this to keep my upper back tight. Thank you!
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09-21-2011, 05:17 AM #85
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21030
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09-21-2011, 05:21 AM #86
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09-21-2011, 05:45 AM #87
Something that helped me with that is wall (facing) squats. Stand a few inches from a wall with your feet in your squat position (shoulder width, wider, whatever) and perform several squats. You should see you really need to focus on using your hips and pushing your butt back (while staying upright) or your face is going to be rubbing the wall. You can move in closer to the wall the easier it becomes. Seems to help with box squats more than free, as there is usually less knee travel.
Are you using the box to improve your free squat, or is it just another tool in the arsenal? It seems hit and miss with different people as far as carry over, but at the least I'd try and mimic my free squat as much as possible if free squat was what I was trying to improve...
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09-21-2011, 08:19 AM #88
I was trying to to use box squats to fix my back squats.
Mark, I just realized you said plates under the toes...I read it as under the heels.
With my heels propped up 1-2" squatting BW feels easy as can be. Toes propped or flat footed and my back arch hurts and I get that lean forward.
I'm tall and have long legs, so I did my HW and came across some info, including this article:
http://www.davedraper.com/squatting-...sed-heels.html
Basically longer femurs and shorter torsos (idk if I have a short torso, but I have long legs), can use heels under the blocks without the knee problems that others may get from this.
Many people are against the heels being raised, but how is that much different than a weightlifting shoe with the heels raised (besides them not being attached to my feet)?
I know it's not because of hamstring flexibility either.
Perhaps a visual:
This is me barefoot, squatting down - it really hurts my upper back and I had to push my knees with my elbows to keep my back that straight, plus it is super uncomfortable:
Heels slightly propped up - feels natural, back is straighter.
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09-21-2011, 08:28 AM #89
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09-21-2011, 08:47 AM #90
- Join Date: Jun 2010
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I may be in the minority, but I don't think using box squats to fix your back squats (as opposed to assisting them) is the best idea. A well-done box squat from what I understand is not going to be the same mechanics-wise as a well-done back squat. So while I get the logic, it would seem that the best way to improve your back squat is to do back squats.
Shoes with a slight heel would make more sense, don't you think? While at lighter weights and warm-ups it wouldn't be a problem, I couldn't imagine spending seconds trying to find some darn plates with my feet while balancing heavy weight on my back. Walking out can be challenging enough as it is
Ashlei, since I tend to have my weight more in my toes as well, some suggestions I've been given were to stretch out my calves more. Just a thought
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