Discussion
Just after any tips anyone may have...
Getting progressively heavier with my squats (up to 95kg at present) and finding it harder and harder not to overbalance forward and end up doing a good morning instead. I'm sure there must be something I'm not focussing on when driving up that is causing this but find it quite difficult to understand what and I'm no doubt going to do myself damage soon enough if I don't fix it.
If it makes any difference, I don't use a belt.
On a side note, the SL5x5 workout is hard work
Getting progressively heavier with my squats (up to 95kg at present) and finding it harder and harder not to overbalance forward and end up doing a good morning instead. I'm sure there must be something I'm not focussing on when driving up that is causing this but find it quite difficult to understand what and I'm no doubt going to do myself damage soon enough if I don't fix it.
If it makes any difference, I don't use a belt.
On a side note, the SL5x5 workout is hard work
roboxm3 said:
The tipping forward is probably due to your core collapsing under the pressure, so as I get heavier I try to concentrate on tensing my abs hard and feeling like my arse is out behind my heels.
This is assuming that all other aspects of your set-up and technique are OK.
Interesting, I have suffered from a weak core in the past - will try to focus on tensing up next time and see what difference it makes. This is assuming that all other aspects of your set-up and technique are OK.
I don't think the rest of my form is too bad, the main issue seems to be this tipping forward - i.e. my arse comes up but not my shoulders!
LordGrover said:
Like I said, I have no direct experience.
The reasoning though, is that it encourage you to sit back.
The height (or depth) is at whatever is determined by the box.
Sounds logical. Will see how I get on tensing my core a bit better then may have to test my carpentry skills making a suitable box...The reasoning though, is that it encourage you to sit back.
The height (or depth) is at whatever is determined by the box.
didelydoo said:
Ultimately something isn't strong enough to hold the load- drop the weight and build back up would be my advice.
Agreed, and exactly what I did this morning (back down to 60kg) but if I can identify what I need to improve it'll make the build back up all the more effective 
MurderousCrow said:
For me the biggest ongoing issue I've had with my squat is exactly what you describe, and at very similar weights. I don't have a weak core - far from it. What I did have was poor squat technique. At my first plateau box squats helped a lot. At my second plateau (90kg) and following review with a UKSCA S&C Coach, I began to use paused goblet squats with relatively light weight and high volume. I practiced this movement daily for 2 weeks solid as instructed, no bar work at all. Getting back under the bar I saw huge improvements: in 2 sessions I added 10kg to my squat PR (for an easy-feeling 3reps) and nearly 20kg to my deadlift PR - while form is stronger than ever - no hint of the crumpling we've both experienced.
'Knees out' as the guys mention above isn't a passive positioning thing - it's an active movement in which you try to 'screw' the toes outward into the floor throughout the descent and ascent. If you practice this with lighter weight you will enable recruitment of the key muscles (glutes, hip adductors) in a way which isn't initially possible with the heavier weights. It will pay off, as once this recruitment pattern is learned it can be applied to your 1-5RMs as well. While you're learning the movement, quality is absolutely key so while the weight is relatively light it's actually no easier than a set of 5x5. You have to really focus on good positioning, chest up, back not rounding at the bottom or over-extending at the top...
That's very interesting thank you. Nothing like how I feel when squatting so I might book a session or two with a good PT and get some advice. 'Knees out' as the guys mention above isn't a passive positioning thing - it's an active movement in which you try to 'screw' the toes outward into the floor throughout the descent and ascent. If you practice this with lighter weight you will enable recruitment of the key muscles (glutes, hip adductors) in a way which isn't initially possible with the heavier weights. It will pay off, as once this recruitment pattern is learned it can be applied to your 1-5RMs as well. While you're learning the movement, quality is absolutely key so while the weight is relatively light it's actually no easier than a set of 5x5. You have to really focus on good positioning, chest up, back not rounding at the bottom or over-extending at the top...
MurderousCrow said:
Would highly recommend someone with accreditation from the UKSCA, see 'Find an Accredited S&C Coach' at the bottom right:
http://www.uksca.org.uk/uksca/
Haha, the closest to me is over in Jersey so that'll be an expensive PT session!http://www.uksca.org.uk/uksca/
Thanks MurderousCrow.
TheBALDPuma - thanks, I've just done a few bodyweight squats trying to pay attention to push vs. pull and do notice a difference if I'm thinking about pushing through the movement vs whatever I do naturally. My natural inclination seems to be to put the weight towards the ball of my foot so going to have to train myself out of that as well. Just read up on the form for a goblet squat so I'll give those a go when I'm next in the gym, I can see why they'd be good for developing good form.
TheBALDPuma - thanks, I've just done a few bodyweight squats trying to pay attention to push vs. pull and do notice a difference if I'm thinking about pushing through the movement vs whatever I do naturally. My natural inclination seems to be to put the weight towards the ball of my foot so going to have to train myself out of that as well. Just read up on the form for a goblet squat so I'll give those a go when I'm next in the gym, I can see why they'd be good for developing good form.
didelydoo said:
I'd switch to high- I honestly can't think of a single benefit of Lowbar squatting other than better leverages if you aim to shift maximal weight (eg you plan to compete). High bar is more natural, will build bigger legs, is a much more 'athletic' movement and is much kinder to your posture. Low bar gets you in horrible positions, gives you a big arse, but not much quads, and will give you a pelvic tilt if you're not careful.
Add to that high bar looks much prettier, and your on a winner
If I could restart, I'd never have started out Lowbar, and stayed Highbar instead.
That's an interesting view, everything I've read would suggest the opposite! Add to that high bar looks much prettier, and your on a winner
If I could restart, I'd never have started out Lowbar, and stayed Highbar instead.
Thanks for the comments and varying views. Always interesting to read!
Followed some of the points here in the gym yesterday and now aching in new places. Overall form looked and felt much better but still went too far forward a couple of times so going to drop the weight back further and build up again, bearing in mind to push through the heels and not let my hips come up faster than my shoulders.
Followed some of the points here in the gym yesterday and now aching in new places. Overall form looked and felt much better but still went too far forward a couple of times so going to drop the weight back further and build up again, bearing in mind to push through the heels and not let my hips come up faster than my shoulders.
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