5x5

[Hoofy]

Can even do it with a broom handle. I hope to graduate from a feather duster at some point in the future.

You ideally want to get to a point where you're just sitting in a squat like an actual squat rather than like you're hovering over a toilet.





That said, if it's impossible due to flexibility, work on that flexibility.

Edited by Hoofy on Sunday 19th October 11:21

[V8mate]

That pic^ is epic, Hoofy!

Better than most YouTube tutorials!

[IroningMan]

I really struggle to do that without toppling over backwards: torso comes forward for balance very early.

[Hoofy]

IroningMan said:

I really struggle to do that without toppling over backwards: torso comes forward for balance very early.

Am thinking ankle flexibility?

[LordGrover]

Hoofy said:

Thanks Hoofster.

---

A little off-topic, but those struggling with butt-wink: YouTube.

[IroningMan]

Hoofy said:

IroningMan said:

I really struggle to do that without toppling over backwards: torso comes forward for balance very early.

Am thinking ankle flexibility?

I think that's ok - at any rate there's a test where you get down on one knee and place the other foot toes to a wall, then push that knee forward over the toes to touch the wall, work the foot backwards a little and repeat: I can get the toes about 4" back from the wall and still touch it with my knee while keeping the heel on the ground. Not sure if that's good or bad though.

I'll post a vid of a bar-only squat set from last night if I can.

[stew-S160]

IroningMan said:

Hoofy said:

IroningMan said:

I really struggle to do that without toppling over backwards: torso comes forward for balance very early.

Am thinking ankle flexibility?

I think that's ok - at any rate there's a test where you get down on one knee and place the other foot toes to a wall, then push that knee forward over the toes to touch the wall, work the foot backwards a little and repeat: I can get the toes about 4" back from the wall and still touch it with my knee while keeping the heel on the ground. Not sure if that's good or bad though.

I'll post a vid of a bar-only squat set from last night if I can.

Yep, ankles.
I do this test with clients and incorporate it into warm up/mobility practice.

[V8mate]

stew-S160 said:

IroningMan said:

Hoofy said:

IroningMan said:

I really struggle to do that without toppling over backwards: torso comes forward for balance very early.

Am thinking ankle flexibility?

I think that's ok - at any rate there's a test where you get down on one knee and place the other foot toes to a wall, then push that knee forward over the toes to touch the wall, work the foot backwards a little and repeat: I can get the toes about 4" back from the wall and still touch it with my knee while keeping the heel on the ground. Not sure if that's good or bad though.

I'll post a vid of a bar-only squat set from last night if I can.

Yep, ankles.
I do this test with clients and incorporate it into warm up/mobility practice.

Can anyone point me towards a YT video of it? I can't picture it from the description.

[IroningMan]

My bar-only squat form here. Any suggestions gratefully received.

Info on ankle dorsiflexion check here. Although I found it somewhere else yesterday.

[didelydoo]

IroningMan said:

My bar-only squat form here. Any suggestions gratefully received.

Info on ankle dorsiflexion check here. Although I found it somewhere else yesterday.

Work on depth a bit more, looks like a quad stretch may help. Also, watch your bar path- it should be straight down/up above the heels- you're coming down, then going forward on the descent. Work on the bar staying above your heels, and stretch on what ever feels tight/is stopping this happen. Try to sit between your legs (if that makes sense). Have a look at this article, and see what feels like the issue for you- http://breakingmuscle.com/mobility-recovery/squats...
Paleo chair is an awesome thing for squats.

Hope this is of some use to you

[Hoofy]

Yeah, you're leaning forwards every time. Just noticed your weight transfers forwards as you go down. Perhaps have a wider stance. I was speaking to someone (who used to compete) the other day who said some people just cannot squat with a narrow stance due to the skeletal structure. A good coach will create a plan that's unique to the individual taking into account things like the way you move.

[LordGrover]

It may be a small thing, but I'd look at footwear too. Your feet should be as near to flat as possible with little or no cushioning. Barefoot if your gum allows it, otherwise VFFs.
As diddly said, grok squats are great.

[IroningMan]

Cheers guys. I can just about hold a grok squat, but I need a wide stance and lean forward with my shoulders between my knees.

Better to go right down and try to work towards a more upright back, or to go down as far as I can with an upright back and then work on getting lower?

[LordGrover]

Back/spine need not be 'vertical' or upright. It must be neutral - flat/straight, not bent.

[_bryan_]

Can't add anything to what has been said above other than re-iterate the point about shoes. The shoes you're wearing at the moment really aren't suited to squatting, they won't provide a very stable base when the weights start getting heavy.

Any shoe that has a flat solid base will do. Some people like olympic shoes, some Converses, me personally I use a cross trainer as I want to be able to do everything in them.

[Salgar]

_bryan_ said:

Can't add anything to what has been said above other than re-iterate the point about shoes. The shoes you're wearing at the moment really aren't suited to squatting, they won't provide a very stable base when the weights start getting heavy.

Any shoe that has a flat solid base will do. Some people like olympic shoes, some Converses, me personally I use a cross trainer as I want to be able to do everything in them.

I have a question about this. I have/had a collapsed arch in my left foot, and as a result I used to have problems with my left knee collapsing in when I squatted, and for a long time I had to have someone keep pointing out I was doing it (it actually caused a knee problem a while ago before I realised what I was doing wrong).

I squat with trainers with in-built arch support now and it certainly helps and makes it easier to keep my knees in the correct position. However, they are originally running trainers, which are probably not good for me in other ways. Should I change my shoes?

[LordGrover]

That's quite a specific issue, maybe best to speak to a pukka sports physio.

[Hoofy]

The problem with trainers with thick soles is that a good quality shoe will be spongey so if you've got your bodyweight plus even just 50kg, you'll feel that sensation of sinking into your shoes and the direction you'll sink is not predictable as that depends on the design and materials of the sole. So, those cheap plimsoll-like shoes you can buy including the trendy-looking ones for £5 in Matalan are better for lifting than an £80 running shoe because there's nowhere for you to go as the weight increases.

I speak from experience - it's even more eyebrow-raising when you're doing heavy Bulgarian squats as you're only using one leg.

[Hoofy]

http://www.muscleandfitness.com/workouts/legs-exer...

[V8mate]

So I gave things a go today.

Dropped the weight from 120kg to 90kg, and went right down so that I was literally squatting (by the non-fitness understanding, i.e. like that baby^^). There was a proper pause at the bottom as I 'dropped' into that position, before pushing back up.

Got 5, 5, 5, 5, 3 (fell at the bottom of the 4th)

Dunno. I wonder if I need to go that low. I'm not really interested in the gym-room name calling; I genuinely wonder if I need to go that low?

I asked the gym to fit a new mirror to the side of squat rack, which they had by today. I think my general technique is ok; the bar follows a straight drop.