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Random health and exercise thoughts - Page 3065

post #45961 of 49501
Oh yeah all 4 squat racks in my gym were taken up by guys low bar squatting today. I've been seeing more and more SS/Stronglifts, powerlifting, and oly stuff lately. Though people are belting up at super low weights, 135-185.

Damn I just want to get to 3 plates and not get so fat I can't fit in my clothes. That's the short term goal.
post #45962 of 49501
Ill post up some videos soon, squat form is looking really good nowadays. I switch from wide stance low bar belted squats to high bar, atg beltless whilst doing a tonne of ab work and now I've been very slowly going wider and wider, but still going high bar and only putting the belt on for max sets. Managing to squat with a decently wide stance and get a fair bit of hip involvement, but staying really upright from all the ab work and high bar squatting. Feels good man, was pretty shit dropping the weight switching over to a narrower squat initially, but it was worth it. It's also nice being able to squat very frequently, which I wasn't able to do with a very wide stance because it tore my hips up, but my squats pretty quad dominant now so I can squat all the time.
post #45963 of 49501

Does doing box squats take some pressure off the back?

post #45964 of 49501
I would think they would cause slightly more compression.
post #45965 of 49501
Depends how you do them, but for most people, no.

If your goal is to remove lower back compression with box squats then use a 2" pad on top of the box and come back up when you touch, you shouldn't actually "sit" on a box. I see that mistake all the time. Even have people say "oh I'm working on my strength out of the hole", then you should be doing bottoms up squats or 1.5 reps, not box squats. Best squat variation for taking pressure off the low back is frog squats though. Actually a better movement for quads all together for most people, assuming your competent enough in them to use decent weight.
post #45966 of 49501
Would rather do paused box squats then bottom up squats for strength out of the hole. I don't find bottom up movements effective as they don't really mimic normal movement as you end up changing the motor pattern without having an eccentric. Would rather just do deep paused squats over either though.



your recommending this?
post #45967 of 49501
I dunno what a frog squat is and I'm in the car in the middle of Iowa using data so I don't want to load that video. But bottoms up squat = set pins at the bottom position of a squat, get underneath, lift.
And I agree they are a shitty movement and paused squats would be much better. I'm not a powerlifter so most of my thoughts aren't exactly relevant anyway. I started in strongman after high school and after a few too many injuries started to focus on bodybuilding/aesthetics, but with no desire to compete or get zombie lean.
Obv bodybuilding isn't exactly conducive to powerlifting. When I squat I'm trying to keep tension on the quads. When I bench in trying to squeeze my pecs through the whole rom. When I deadlift I'm usually thinking "why am I doing deadlifts?". Strongman is also totally different from powerlifting. So yeah, I'm no expert on getting strong out of the whole, I do paused squats and front squats when I'm feeling beat up and want to make a lighter weight feel heavier.
post #45968 of 49501
Also iPhone typing and autocorrect can gtfo
post #45969 of 49501
Quote:
Originally Posted by OccultaVexillum View Post

I dunno what a frog squat is and I'm in the car in the middle of Iowa using data so I don't want to load that video. But bottoms up squat = set pins at the bottom position of a squat, get underneath, lift.
And I agree they are a shitty movement and paused squats would be much better. I'm not a powerlifter so most of my thoughts aren't exactly relevant anyway. I started in strongman after high school and after a few too many injuries started to focus on bodybuilding/aesthetics, but with no desire to compete or get zombie lean.
Obv bodybuilding isn't exactly conducive to powerlifting. When I squat I'm trying to keep tension on the quads. When I bench in trying to squeeze my pecs through the whole rom. When I deadlift I'm usually thinking "why am I doing deadlifts?". Strongman is also totally different from powerlifting. So yeah, I'm no expert on getting strong out of the whole, I do paused squats and front squats when I'm feeling beat up and want to make a lighter weight feel heavier.


Sorry to hear that, I had to go to Iowa once, I didn't like it.
post #45970 of 49501
I'm almost out of it. Nebraska is worse cos it takes like 8 hours to get across and it's nothing but corn fields and construction.
post #45971 of 49501
Quote:
Originally Posted by fuji View Post

Managing to squat with a decently wide stance and get a fair bit of hip involvement, but staying really upright from all the ab work and high bar squatting.

 

My coach think that most taller guys with longer legs (like you and me), should try to squat somewhat wide but not have the bar too low. The back is often the limiting factor for taller guys in the squat, as they cave to much forward out of the hole and turn heavy max squats into good mornings and then miss the lift. So staying upright and raising out of the hole with minimal change in forward torso angle is the goal. To achieve that, you need a higher bar position and somewhat wide stance. 

 

You might lose some bottom power in the beginning wit the wider stance and higher bar placement, but later down the road when you've added muscle in the right places, your max squat won't be as limited as with a low bar squat with a lot of forward lean. 

 

Look at Malanichevs and Belyeavs squat technique for examples of what I'm describing.

 

Quote:
Originally Posted by ridethecliche View Post
 

Does doing box squats take some pressure off the back?

Box squats are mainly used to teach sitting back into the squat, and using the hips and glutes from the bottom.

They can def be used for raw lifters, as long as you still keep the tension when you sit on the box. I believe you just shouldn't go extremely wide and relax on the box and then rock forward to get up, like the Westside box squat. That style mainly used for equipped lifters.

 

Quote:
Originally Posted by OccultaVexillum View Post

But bottoms up squat = set pins at the bottom position of a squat, get underneath, lift.
And I agree they are a shitty movement and paused squats would be much better. 

 

Pin squats are a great movement, imo. 

A better way to do them is to start at the top like a normal squat, go down with control and let the bar rest on the pins just under parallell, pause there for 2-3 seconds, and then explode up. 

 

Its similar to a pause squat but has even greater bottom end focus, as you go from applying zero force and tension to 100%. Its more like a deadlift in that regard. In a pause squat, you're not really getting the same amount "on/off" power switch out of the hole. I use both pin squats and pause squats on different days.

 

Pause squats are more targeted towards positioning and tightness in the hole, with some bottom end strength focus.

Pin squats are pretty much only bottom end focus and learning to activate full force.

post #45972 of 49501

In the spirit of the thread I did some barbell work today for this first time since last summer.  Just flat bench worked up to 225 x 8 then drop set down to failure.  Superset with dumbell rows and jumped rope in between sets. 

post #45973 of 49501
Easy 355 bench td. So close to four plates.
post #45974 of 49501
Quote:
Originally Posted by tesseract View Post

Easy 355 bench td. So close to four plates.

50 pounds is close? o_O
post #45975 of 49501
^^
That's a lot of weight to push.
My right shoulder (separated when I was 19) gets cranky with anything heavier than 275 for reps (or it did last time I tried).
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