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  1. #1
    Registered User NextPound's Avatar
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    TFW you realize you are doing your poverty squats wrong

    Ugh. Just realized I have to start from scratch on doing squats, because I am not getting the full range of motion, and not sure I have the flexibility to get the full range i.e azz to grass. Any tips on where to start - its going to be embarrassing dropping my weight to uber poverty levels to get this figured out. Am I wrong to think 95% of people in the gym do squats wrong? Help me misc, not sure I am going to make it.
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    325# TravelinJhwkFan's Avatar
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    Biggest problem is you came to the misc for help.

    Do hip mobility exercises, it helped me tremendously. You can also use the small 2.5/5lbs plates under your heels, and itll improve your depth.

    Be the 5% that do it right and you'll feel better and avoid snap city.
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    русский brah CeBKa's Avatar
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    You're totally right lol. Most people can't squat properly unless they've been lucky enough to have the perfect leverage/mobility to do so.

    I've realized it myself after years of training and hitting a 430lb squat that my technique is sht and i have to start over (even tho it was perfect to me, going below parralel, gripping the floor with my feet, pushing through the heels etc). Snapped my piriformis due to slight imbalance and have to start over myself.

    Watch "Squats University" videos they will help you to adopt a perfect form squat.
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    Delivering Negs BustaCapp's Avatar
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    here's how to squat properly (leave your ego at the door)

    - fist yourself
    fist yourself
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    Registered User jk202's Avatar
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    Originally Posted by BustaCapp View Post
    here's how to squat properly (leave your ego at the door)

    - fist yourself
    it's not always ego.
    Most people can't hit depth with the bar and flat feet. But they'll damn sure get there with 3 plates smh
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    Throbbing Member jamalfudge's Avatar
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    Squat depth is arbitrary, parallel only matters if you're competing. Squat until just before you lose tightness in your core.
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    it's also a balance thing, people feel awkward at first and tend to lean forward because falling back on the heel feels scary. If you're not sure how to dump a fail practice that too so you can work up and be less timid about your weight placement on your feet.

    also 2.5s under the heel as i'm sure like most of us depth issue is either bio mechanically hard for you or you have poor mobility.

    anecdotally it is a little bit blown out of proportion for body building needs to have perfect ATG form, you can still hit parallel fine and substitute posterior chain work for the hams/glutes IMO.

    Edit: i was just busy judging this guy next to me this morning putting 5 plates on the bar but barely getting more than 1/4 squat full weight on his toes.

    meanwhile i'm next to him hitting good depth with 285.

    ego is strong.
    Last edited by LFAesthetics; 12-20-2019 at 05:54 AM.
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  8. #8
    Registered User rjones416's Avatar
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    no one cares how much weight you have on the bar.
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    Had the same issue, lowered my weight by almost 40% and started working on form to get the depth that I wanted.

    Originally Posted by NextPound View Post
    not sure I am going to make it.
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  10. #10
    Registered User NextPound's Avatar
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    Follow up, I took the amalgamation of all advice, and spent 30 minutes this morning trying to get form right with just the bar/super light weight, in case you care. I checked my ego at the door, but did not appreciate weird old guy who sat in the smith machine directly behind me the entire time - Das not it mane.

    Anyway, I hit better depth for sure, and recognized that my old squats I was leading with knees and not hips and folding where I was knee to chest - also not it. Today though, I was hitting maybe 3-4 out of ten to the point where you feel hamstring hit calve. Those felt like mechanically I was getting full range of motion. I also felt best with heels on 5lb weights - they might have been 2.5lbs, and doing the deep breath stomach filling with air before each rep. I think I might actually figure this out.

    One thing I am still struggling with is I am a little wobbly in the knees still and constant fear of falling back. Is there anything I can do to correct for that? Measlies for any more advice to get me there.
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  11. #11
    Injured_Knee_Brah Auraria's Avatar
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    Originally Posted by rjones416 View Post
    no one cares how much weight you have on the bar.
    This, lower weight op.

    You're not impressing anyone with your 1/8 rom hump squats.
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    Ruslting Jimmies JamesA1990's Avatar
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    Put more weight on, itl force you to hit depth
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    Originally Posted by NextPound View Post
    Follow up, I took the amalgamation of all advice, and spent 30 minutes this morning trying to get form right with just the bar/super light weight, in case you care. I checked my ego at the door, but did not appreciate weird old guy who sat in the smith machine directly behind me the entire time - Das not it mane.

    Anyway, I hit better depth for sure, and recognized that my old squats I was leading with knees and not hips and folding where I was knee to chest - also not it. Today though, I was hitting maybe 3-4 out of ten to the point where you feel hamstring hit calve. Those felt like mechanically I was getting full range of motion. I also felt best with heels on 5lb weights - they might have been 2.5lbs, and doing the deep breath stomach filling with air before each rep. I think I might actually figure this out.

    One thing I am still struggling with is I am a little wobbly in the knees still and constant fear of falling back. Is there anything I can do to correct for that? Measlies for any more advice to get me there.
    You can put small plates under your heels for more balance and get adapted lifting shoes.

    Also work on your overall mobility.






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  14. #14
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    Originally Posted by TravelinJhwkFan View Post
    Biggest problem is you came to the misc for help.

    Do hip mobility exercises, it helped me tremendously. You can also use the small 2.5/5lbs plates under your heels, and itll improve your depth.

    Be the 5% that do it right and you'll feel better and avoid snap city.
    I tore my hip flexor in high school and never really did much for it. When I got to college playing sports, there was team organized lifting activities. The strength coach asked why I couldn't get below parallel on my squats and then I told him that my hip was messed up from high school.

    He told me to meet him after the session and he walked me through an entire "hip circuit" that essentially opened up my hips and allowed me to hit ATG, seriously changed my life and allowed me to get past parallel on squats. I would look to do something similar OP.
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    Originally Posted by JStrez View Post
    He told me to meet him after the session and he walked me through an entire "hip circuit" that essentially opened up my hips










    But srs, stretching could help yah op.
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    Squats aren't worth the trouble and potential injury to your spin/neck/everything else unless you're trying to win the championship. Hope this helps.
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    Registered User NextPound's Avatar
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    Originally Posted by CeBKa View Post
    You can put small plates under your heels for more balance and get adapted lifting shoes.

    Also work on your overall mobility.






    Thanks for this. Really helpful. On spread.
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