Should I Deload my squats ?

sgt1372 wrote: »

One thing that comes to mind is the recent thread posted here about doing an unweighted "Third World Squat." The lesson was that many people who had a problem doing a back squat also could not do a Third World Squat but, after they learned how to do it, they were better able to do a back squat.

So, you might want to give that a try. I'd post a link to the thread but I can't do that from my phone. If someone else doesn't post the link, I'll do it later from my desktop.

OP: Just a followup to my earlier post. Here's a link to the thread on doing Deep Body aka Third World Squats to help improve your back squat and a link to a T-Nation article on the same topic:

http://community.myfitnesspal.com/en/discussion/10477707/deep-body-squat-a-k-a-third-world-squat-if-you-cannot-squat-or-want-to-get-proper-squat-form

https://www.t-nation.com/training/third-world-squat

Doing these can help improve your balance and hip/leg strength/flexibility which can aid in improving your back squat.

Another idea would be to do box squats, which will limit the depth of your squat and can assist in the development of strength/explosiveness from the bottom of the squat. If you do box squats, however, it is important to NOT sit on the box (just touch and go) and to NOT relax your muscles when you touch the box, in order to avoid the risk of spinal compression and injury.

https://www.t-nation.com/training/back-squats-vs-box-squats

sgt1372 wrote: »

sgt1372 wrote: »

One thing that comes to mind is the recent thread posted here about doing an unweighted "Third World Squat." The lesson was that many people who had a problem doing a back squat also could not do a Third World Squat but, after they learned how to do it, they were better able to do a back squat.

So, you might want to give that a try. I'd post a link to the thread but I can't do that from my phone. If someone else doesn't post the link, I'll do it later from my desktop.

OP: Just a followup to my earlier post. Here's a link to the thread on doing Deep Body aka Third World Squats to help improve your back squat and a link to a T-Nation article on the same topic:

http://community.myfitnesspal.com/en/discussion/10477707/deep-body-squat-a-k-a-third-world-squat-if-you-cannot-squat-or-want-to-get-proper-squat-form

https://www.t-nation.com/training/third-world-squat

Doing these can help improve your balance and hip/leg strength/flexibility which can aid in improving your back squat.

Another idea would be to do box squats, which will limit the depth of your squat and can assist in the development of strength/explosiveness from the bottom of the squat. If you do box squats, however, it is important to NOT sit on the box (just touch and go) and to NOT relax your muscles when you touch the box, in order to avoid the risk of spinal compression and injury.

https://www.t-nation.com/training/back-squats-vs-box-squats

I've never heard of that as a Third World Squat before, so that's a new one for me, but I've done these before for hip mobility exercises. They really do help open up your hips.

I was actually telling a couple of my friends in the gym last night not to sit on the box when they were doing the squats that it was just a cue for your body. Since they had issues with that I suggested they try Anderson squats instead since those are a great way to gain an explosive squat out of the hole.

blopmiyers wrote: »

I was planning on buying plates as soon as I finished cleaning my basement. I have a power rack to set up, and would like that added safety before putting on weight if that makes sense. I was hoping to do Stronglifts when all was clean and my form was good.

it sounds like you've got a good plan under way. but you'll probably be glad to own either 45's or a set of bumper plates that are the same size but weigh a lot less. for deadlift and pendlay rows it's really helpful to have the bar at the right height right from the start, so you don't confuse your muscles by teaching them a different pattern and then changing it as you get strong.

my trainer has these cool (to me) old-school plates that are all the same size and look like they're made out of crushed car tyres. they may be cheaper if you can find them, and they have the extra benefit that they won't be as harsh on a living-space floor as the metal ones are.

about adding weight right away: i know what the people who've suggested it mean. i have found that my form seems easier to 'find' when there's a little weight to work with, but i do think it'll be good to unlearn that fast-descent habit first. it's kind of a tradeoff because at the same time i find it easier to know i'm controlling the weight when there's actual weight to control.

blopmiyers wrote: »

Firstly I apologize for so many questions on here. I squat with just a 45 lb bar and find myself losing balance or only feeling it in one leg. I figured it's muscle imbalance. Should I Deload to a 30 lb bar or just start from scratch at bodyweight squats. Id hate to have to restart but this is really bothering me. I feel pain in my right leg when squatting, I only squat with my heel a bit out of shoulder width as that is the most comfortable position for me.

You might be squating wrong. The best way to have a safe squat is to literally push out your butt more and a lot of more pressure on your heels. You don't ever want to put pressure on your toes. Also if your only feeling it in one leg,you might not be thinking of the muscle either in the other leg. I know sounds silly but exercise does require some thinking process. However, if you're doing all this and it isn't helping and your starting to get some pain or at a risk of injuring yourself, best bet is yes deload but... add more reps.
I hope I helped.

canadianlbs wrote: »

Wheelhouse15 wrote: »

Those are made of tire rubber actually. They are just training weights so usually a lot cheaper and you can find them from companies like York, Pendlay and Rogue.

i didn't even know they were still being made. mr t's stuff looks like it belongs with the Special Bar that might - just might - have been touched by doug hepburn at one point in its life.

LOL might be that old!

Wheelhouse15 wrote: »

canadianlbs wrote: »

blopmiyers wrote: »

I was planning on buying plates as soon as I finished cleaning my basement. I have a power rack to set up, and would like that added safety before putting on weight if that makes sense. I was hoping to do Stronglifts when all was clean and my form was good.

it sounds like you've got a good plan under way. but you'll probably be glad to own either 45's or a set of bumper plates that are the same size but weigh a lot less. for deadlift and pendlay rows it's really helpful to have the bar at the right height right from the start, so you don't confuse your muscles by teaching them a different pattern and then changing it as you get strong.

my trainer has these cool (to me) old-school plates that are all the same size and look like they're made out of crushed car tyres. they may be cheaper if you can find them, and they have the extra benefit that they won't be as harsh on a living-space floor as the metal ones are.

about adding weight right away: i know what the people who've suggested it mean. i have found that my form seems easier to 'find' when there's a little weight to work with, but i do think it'll be good to unlearn that fast-descent habit first. it's kind of a tradeoff because at the same time i find it easier to know i'm controlling the weight when there's actual weight to control.

Those are made of tire rubber actually. They are just training weights so usually a lot cheaper and you can find them from companies like York, Pendlay and Rogue.

Which is why commercial gyms seem to opt for bumpers over Olympic plates. Also, most of those tend to be kilo plates, which can be confusing for amuricans. Don't want some fool warming up with the 25kg plates on each side thinking they're in lbs