Random health and exercise thoughts - Page 1527
depth of box: Warning: Spoiler! (Click to show)
Video w/o box. Notice the buttwink.
Extent I can squat with acceptable lumbar flexion: Warning: Spoiler! (Click to show)
Did hip and hammies stretches for 30 mins today, feels goddam great.
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Even the squats to the box look like you are going a little deeper than you can with really good form, but keep at it. I think you are doing all the things you need to be to get to the right place eventually.
Warning: Spoiler! (Click to show)
Video of me squatting 135 to box:depth of
box: Warning: Spoiler! (Click to show)Warning: Spoiler! (Click to show)
It seems like we're at pretty much the same level in terms of flexibility.
I've read a lot of stuff on this issue and there's a couple of things I think you could improve on the box squat (advice Dave Tate @ Elitefts, Louie Simmons @ Westside, Mehdi @ Stronglifts):
- Use a wider stance, at least wider than shoulder width and up to what resembles a sumo stance. This opens up your hips more and makes it easier to shove the knees out.
- Sit back more and keep the chins vertical or even past vertical (backwards if you can). Don't let the knees get over your toes. It's going to be very tough to get out of the sitting position in the beginning, but this activates the glutes and hamstrings properly, which is what you need.
- Pause for a brief moment when seated.
- Stronglifts also encourages people with bad lumbar flexion to use a low bar position.
Read and view this:
When pausing keep your back/shoulders tight! Don't relax and let the weight compress your spine.
Also, when box squatting pretend you're doing it in an imaginary smith machine. The bar should only move vertically.
Since we're on the subject, is it weird that I'm box squatting the same as I'm squatting? Which should normally be higher for people? Figured box squats would be tougher because you don't get that bounce you get from squats, but idk.
It's only on Sunday really. And 4 drop Eason
I did olympic lifting for years, nothing like what I'm doing now. When I did Oly my reps would never go over 3, so I was hardly getting any hypertrophy and I was competing at 149lbs at 5'7 so not a lot of room to put on muscle. Been training like a normal powerlifter / gym bro for about a year now.. and like 6-7 months of it was working around this shoulder injury. Right after olympic lifting I had 3-4 months of awesome powerlifting training, gained 35+lbs was over a bodeyweight overhead press, nearing a double bodyweight squat and deadlift. Then my shoulder got jacked and I also moved 3 states away. Not making excuses my right now but my shoulder is feeling good, i'm attacking the weight and my diet is dialed it so I'm remaking up some ground that I lost that past 6 months.
And Eason that picture was taken when I went from 147lbs to 180lbs in like 3 months. It was awesome. It's easy to look at that picture and go hey that kid is a bit chubby but that's bulking and I don't expect most malnutritioned styleforum goers to understand that.
Edited by Coldsnap - 12/3/12 at 6:30am
also in some cases i think this posterior chain emphasis has shifted into hyperbole - i mean wtf if you already pull heavy and do stuff like rdls andwhatnot you don't really have to be so worried that your pc is awfully weak.
maybe im biased as i pull off the floor everytime i lift so not having enough work in my program is not an issue.
so what im saying is squat however you want to squat