Squats

2»

Replies

  • bbell1985
    bbell1985 Posts: 4,571 Member
    lorrpb wrote: »
    bbell1985 wrote: »
    lorrpb wrote: »
    @bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.

    @lorrpb
    Pardon?

    I've had a coach and I have squatted for Boris Sheiko who was the coach of the Russian powerlifting team, one of the greatest coaches ever, as well as Greg Nuckols (an elite powerlifter , coach, and evidence based training author) ...and both said my squat is good.

    Do you have something to say about my form?

    Looking hunched over in the shoulders, but you prob will disagree. You asked.

    Still image. Who knows where in my setup I was. If I had a problem that big there are many people in my life who would have corrected it by now.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    jessef593 wrote: »
    bbell1985 wrote: »
    jessef593 wrote: »
    And Greg Nuckols... I've seen nothing wrong. You have a bit of a forward lean at lock out. But who doesn't at high weight squats.

    I don't know if you're getting that from the screen shots or if you've seen my videos elsewhere. I think it's hard to tell from a screen shot, also if you see it in the video with a flat butt, those were my pre-coached days. The point was to show glute growth.

    Yeah, when Boris was in NYC last he did a seminar and I paid to be part of a small master class. I got to squat and deadlift for him. It was awesome...obviously with a translator there lol. Same with Greg Nuckols. I try to go to as many seminars as I can when they come through.

    Just from the picture. I assumed that's why lorrp was being skeptical of your squat.

    Yeah I was starting to question if you spoke Russian as well haha. I'll have to go to one if they ever hit up the West coast.

    Yeah! Translator. The seminar before lifting was about 3 hours long, all needed to be translated lol.
  • kaydeedoubleu1
    kaydeedoubleu1 Posts: 567 Member
    edited March 2018
    Hold at the bottom for a few seconds then drive up strong with your hips- a strong power movement. And always always squeeze your butt at the top. Not only protects lower back but engages all the right muscles. (Courtesy of paying a lot of money for a PT to dissect my form).
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
    kaydeedoubleu1 wrote: »
    Hold at the bottom for a few seconds then drive up strong with your hips- a strong power movement. And always always squeeze your butt at the top. Not only protects lower back but engages all the right muscles. (Courtesy of paying a lot of money for a PT to dissect my form).

    Your PT told you that squeezing your butt protects your back and engages the muscles? At the top of the squat the exercise is done. Correct breathing and bracing of your abs and obliques while maintaining a neutral spine is how you protect your back. And although the glutes, not hip flexors, play a big role in the concentric portion of the squat; the quads also play a large role.
  • Nama_Slay
    Nama_Slay Posts: 24 Member
    Hip thrusts, weighted lunges, deadlifts build the hammies and the bootay, squats are a bonus!
  • foreversnafu
    foreversnafu Posts: 29 Member
    edited March 2018
    To engage your glutes, push your knees out.

    Generally speaking, high bar will target quads and glutes the most, with some lower back and ham activation. Front squats are a lot like high bar, in that you're mostly upright, except the weight placement on your shoulders means that you'll be engaging more abs than lower back. Low bar engages everything equally, especially in the posterior chain (hams, glutes, adductors) and is more CNS taxing.
  • mdcoug
    mdcoug Posts: 397 Member
    I think this video provides some good cues about how to engage your hamstrings more.

    https://youtu.be/goJWjTcw41w
  • goatg
    goatg Posts: 1,399 Member
    Did 6 reps @ 10 pounds over body weight today after an hour interval run. And I was..am..dead tired.

    A small achievement next to a lot of you guys but I felt proud :)
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
    foreversnafu wrote: »
    To engage your glutes, push your knees out.

    Generally speaking, high bar will target quads and glutes the most, with some lower back and ham activation. Front squats are a lot like high bar, in that you're mostly upright, except the weight placement on your shoulders means that you'll be engaging more abs than lower back. Low bar engages everything equally, especially in the posterior chain (hams, glutes, adductors) and is more CNS taxing.

    The queue to push your knees out is more for correct tracking of the knees and your lower body in-general. Since at the base of the squat your hips are in a flexed position, to extend your hips your glutes must fire which is where the glute activation comes from. Low bar can be more taxing to the CNS because the lifter can typically move more weight, which the volume combined with load is why the CNS gets taxed.

    The focus on high-bar, low-bar, front squat is so over emphasized. If you're not competing in PL'ing or Oly lifting, don't worry about. Put the damn bar where's it's comfortable, squat down, stand-up, simple, simple, simple... The squat in any bar position is not a tremendous developer of the hamstrings or even the glutes. Even somebody goes more low-bar, they're not going to suddenly have considerably greater development of the glutes and hamstrings, back could be debatable though with low bar.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    lorrpb wrote: »
    @bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.
    Didn't you a few months ago ask on these forums if you could increase your lifting from 5 lbs dumbbells (or whatever) to 10?

    Ah no, Steph is very well coached, has been well very coached, and knows her *kitten*.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    giantrobot_powerlifting wrote: »
    lorrpb wrote: »
    @bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.
    Didn't you a few months ago ask on these forums if you could increase your lifting from 5 lbs dumbbells (or whatever) to 10?

    Ah no, Steph is very well coached, has been well very coached, and knows her *kitten*.

    Oh my god I was reading slow because I'm drunk and I thought you were serious at first :(((( ha
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    ccthompson85 wrote: »
    Hey friends,
    I've been upping my Squat game lately (going for that boo-tay! ) and my thighs are aching after... but not my rear. What's the deal? Is my form wrong?
    I'm keeping my back straight and doing the a*s*s-to-grass squats. But I'm open to criticism and suggestions!
    First of all, squats are more for overall strength development and not necessarily for *kitten* gains. A strong squat will increase your gains in other movements too.

    If you are squatting ATG then you are mostly likely squatting high bar which relies much less on your posterior chain to move the weight. While you still want to break parallel in a squat, ATG is largely unnecessary

    As it was stated before, low bar squat, thrusters, GHD are your best options.

    https://instagram.com/p/BfeP2pSjIPg/embed/
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    edited March 2018
    Tedebearduff wrote: »
    ccthompson85 wrote: »
    Hey friends,
    I've been upping my Squat game lately (going for that boo-tay! ) and my thighs are aching after... but not my rear. What's the deal? Is my form wrong?
    I'm keeping my back straight and doing the a*s*s-to-grass squats. But I'm open to criticism and suggestions!

    You need to work with a MAT if you're having issues connecting to your muscles. People on the internet can't accurately gauge your issues for muscle activation online. You'll just get a bunch of suggestions from their experience which is totally individual and may not be relevant for you.

    MAT = Muscle Activation Therapist

    WTH? MAT? Are you for real?

    No, just get a coach who not only understands how to squat, but the differences in the prevailing methods of squatting and can identify them, and then teach you them.

  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    edited March 2018
    bbell1985 wrote: »
    giantrobot_powerlifting wrote: »
    lorrpb wrote: »
    @bbell1985 Have you gotten coaching on your form ?! You might want to consider it. Just sayin.
    Didn't you a few months ago ask on these forums if you could increase your lifting from 5 lbs dumbbells (or whatever) to 10?

    Ah no, Steph is very well coached, has been well very coached, and knows her *kitten*.

    Oh my god I was reading slow because I'm drunk and I thought you were serious at first :(((( ha
    Yeah you are very well coached Steph. Its a compliment so shove me a drink stat.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    ccthompson85 wrote: »
    bbell1985 wrote: »
    Hmm..I don't squat for a glute workout really. I find there are better exercises to target glutes.


    Tell. Me. Everything. !!
    I would love suggestions to get a better booty! I lost 30lbs running and started doing weight training a few months ago but my rear is still flat as a pancake!!

    If you want booty gains, I would go look at StrongCurves or any program by Bret Contreras.

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    And if you want to understand Glute Science, I'd recommend the below video.

    https://youtu.be/Ynjshc_LwPE
  • deputy_randolph
    deputy_randolph Posts: 940 Member
    I used to squat high bar...switched to low bar.
    Now, none of my pants fit, and I added 40lbs to my squat.
  • nowine4me
    nowine4me Posts: 3,985 Member
    Trying focusing on keeping your weight on your heels, really drive them in.
This discussion has been closed.

Categories