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Random health and exercise thoughts - Page 3082

post #46216 of 57266

A high bar squat will look more like a front squat than a typical wide stance low bar squat, but it doesn't necessarily need to look like a olympic style squat either. For some reason, many people just seem to think that its either low bar (with a wide stance, sit back a lot) or high bar (with a very upright torso, closer stance, sit straight down between the heels). Its like the bar placement alone dictates all the other factors of how you should squat.

 

I would guess that most people actually fall somewhere in between the "typical" sit-back-a-lot low bar and the narrow stance weightlifting high bar squat. Weightlifters and Westside lifters in multiply prob need to squat in a very certain way in order to get maximum carryover to their olympic lifts or in their powerlifting gear. I think for everyone else, you should just squat how it feels best and what is best for your proportions and leverages and don't care whether its "high bar" or "low bar". There's plenty of other ways to change the biomechanics of the squat apart from the bar placement, like stance width, amount of sit back and forward knee travel.

 

Here's some examples of powerlifters that I would say fall somewhere in between, looking at where they place the bar, how wide the stand, and how upright their torso is:

 

 

post #46217 of 57266
Quote:
Originally Posted by Coldsnap View Post

I work out at a Golds Gym now, comes free with rent and I'm trying to safe so I figured why not. First workout today and already saw tons of funny shit.
I wonder if its owned by the same guy who owns the Golds Gym I go to. If so, I wonder if he has 2 bro trucks parked in front there too. What a scene.
post #46218 of 57266
Yea I have the bar high on my back, but I take a wideish stance and sit back a bit. Just feels natural. I tried to do a narrow stance and tweaked something in my lower back. No thx.
post #46219 of 57266
Quote:
Originally Posted by barrelntrigger View Post

Bro, I've seen you crank out on the low bar and I was like DAAYYYMMMMMNNNN! I know that on the high bar, you mainly use your quads and on the low bar, you engage more of your hammies and glues. Does that mean your quads are under developed and your hammies and glues are over developed? 

Yea, I would say I'm posterior dominant. Probably not so much now, I've been working on quads since July; been doing highbar squats, lots of step ups, and lots of lunges. I think I have a pretty decent highbar right now, it just feels a bit awkward because I'm so use to lowbar. I did 225 x 10 today beltless, so it's there, I just gotta get use to it. I've found the sweet spot of doing lowbar monday then highbar thursday after deadlifts, that works for me. Instead of on monday doing lowbar, followed by highbar, followed by front squats, followed by lunges.
Quote:
Originally Posted by Cool The Kid View Post

I wonder if its owned by the same guy who owns the Golds Gym I go to. If so, I wonder if he has 2 bro trucks parked in front there too. What a scene.

Hah, probably because the first thing I said to myself when I pulled up was damn there's a lot of lame trucks in this parking lot.
Quote:
Originally Posted by conceptionist View Post

A high bar squat will look more like a front squat than a typical wide stance low bar squat, but it doesn't necessarily need to look like a olympic style squat either. For some reason, many people just seem to think that its either low bar (with a wide stance, sit back a lot) or high bar (with a very upright torso, closer stance, sit straight down between the heels). Its like the bar placement alone dictates all the other factors of how you should squat.

I know whatcha mean, I can make a highbar look lowbar. When I say highbar I mean pure bodybuilding style, deep as hell with a vertical torso and narrow stance.
post #46220 of 57266

Does anyone get hip flexor pain from squatting? I do high bar squats and even when I warm up for 20min with dynamic stretches, bike, 3 warm up sets, my left hip flexor starts hurting when I'm doing my work sets, though not my warm up sets. I tried resting for a week but the pain came back.

post #46221 of 57266
Quote:
Originally Posted by accordion View Post

Does anyone get hip flexor pain from squatting? I do high bar squats and even when I warm up for 20min with dynamic stretches, bike, 3 warm up sets, my left hip flexor starts hurting when I'm doing my work sets, though not my warm up sets. I tried resting for a week but the pain came back.

How do you feel when you do this? You gotta stay upright and push your ass through like the picture. I get pretty bad hip / back pain if I don't stretch my hips often.



You can do it against a wall like so -

couch-stretch-1024x571.jpg
post #46222 of 57266
Quote:
Originally Posted by Cool The Kid View Post

Yea I have the bar high on my back, but I take a wideish stance and sit back a bit. Just feels natural. I tried to do a narrow stance and tweaked something in my lower back. No thx.

 

Sounds like how I am trying to squat now. I used to squat with the bar lower and narrower stance but it put a lot of stress on my lower back and made my good morning the lockout. I've put the bar higher up and stand a bit wider since it gives my proportions better angles. Feels less harsh on my hips and shoulders too. Had to take weight off the bar initially but its coming back now.

 

Quote:
Originally Posted by accordion View Post
 

Does anyone get hip flexor pain from squatting? I do high bar squats and even when I warm up for 20min with dynamic stretches, bike, 3 warm up sets, my left hip flexor starts hurting when I'm doing my work sets, though not my warm up sets. I tried resting for a week but the pain came back.

Do you sit down a lot at work and on your free time? 

I need to stretch my hip flexors daily or they get very stiff. Do it after I lift and before bed at night. I've had most success with the couch stretch from Kelly Starrett.

 

Edit: Colsnap beat me. Its the stretch above.

post #46223 of 57266

Yea I sit down a lot, for that stretch do I hold it like a static stretch? If so it's okay to do it before squats?

post #46224 of 57266
Yea, hold it for 30-60 seconds. I dont do any static stretching before lifting, It would probably help to do it before though. Best thing is just frequency, doing it around the house when you can and before bed etc.
post #46225 of 57266

Back when I was super stiff from years of just sitting down and playing video games, I did that stretch 3 times daily for 2-5 minutes at a time. You will def fill a real change in how your hips feel afterwards. 

 

I'd start with the easier version though where you lean forward and rest on your hand. The ones above in the pics often make non-flexible people take out the movement with their back (very bad), as their thighs and hips are too stiff to even get into the correct position for the stretch.

 

Check @ 2 mins:

 

 

 

You don't want to do a lot of static stretching before lifting. 

I do lunges or split squats before squats to stretch out the hip flexor dynamically.

post #46226 of 57266

Thanks, will definitely start doing that, how do you guys stretch before squatting?

post #46227 of 57266
Quote:
Originally Posted by Cool The Kid View Post

Yea I have the bar high on my back, but I take a wideish stance and sit back a bit. Just feels natural. I tried to do a narrow stance and tweaked something in my lower back. No thx.


I've been doing high bar squats since high school. I guess, I've never learned the low bar squats with all its cues. I didn't even know I had to keep my upper back flexed until recently...What works for me now, is a high bar with wider stance. But, I would like to perfect my low bar form. I've heard with a perfect low bar form, you can squat more weight in the long run.

post #46228 of 57266
Quote:
Originally Posted by accordion View Post

Thanks, will definitely start doing that, how do you guys stretch before squatting?

I crack my back, drop down and do some frog squats for 10 seconds but that's about it.
post #46229 of 57266
Frog squats aka twerking
post #46230 of 57266
Any advice for keeping knees out when squatting? I am having huge problems with knee cave that I just can't seem to get rid of. Happens no matter the weight.
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