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squats

Discussion in 'Health & Body' started by sprinter, May 19, 2010.

  1. globetrotter

    globetrotter Senior member

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    I don't want to hurt myself.

    Manton - just like you worked with a swimming teacher, blow a little money and get some training on free weights. you have a the body type that could get really badly hurt with free weights - too much leverage. 2-3 lessons and you will have everything that you need to know. there is a pretty good website www.stronglifts.com that sort of leads you through a reasonable plan for getting stronger.

    good luck. you will enjoy the feeling and the change.
     


  2. globetrotter

    globetrotter Senior member

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    Thought of you lifting weights makes me lol.

    I have to say the squats thread was one thread I didn't expect to see Manton
     


  3. Manton

    Manton RINO Dubiously Honored

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    I have to say the squats thread was one thread I didn't expect to see Manton

    I'm not trying to become kunk. Basic goals are 1) don't get fat; 2) don't die young.

    Squats are hard. I can't do much weight. I think I am doing them correctly though. Very deep bend. Extremely difficult to come back up.
     


  4. fuji

    fuji Senior member

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    You shouldn't hurt yourself doing a power clean, its not that hard a movement as long as you keep the weight down and practice it. Just make sure your form looks good. You don't really need a coach I don't think, I'm guessing your just doing basic compound movements right? Its pretty hard to hurt yourself unless your going heavy on deads and are curving your back. Since your tall I'd do sumo deads so you don't end up curving your lower back.
     


  5. globetrotter

    globetrotter Senior member

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    I'm not trying to become kunk. Basic goals are 1) don't get fat; 2) don't die young.

    Squats are hard. I can't do much weight. I think I am doing them correctly though. Very deep bend. Extremely difficult to come back up.


    I respect that - and its a good goal. I jog one day a week (and believe me I am not built for that) and swim one day a week, then lift one day a week. its good to mix it up.
     


  6. Manton

    Manton RINO Dubiously Honored

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    I swim three days a week and lift three but I only do three lifts each session. Three sets of 5x5.
     


  7. thekunk07

    thekunk07 Senior member

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    become asain. problem solved.

    I'm not trying to become kunk. Basic goals are 1) don't get fat; 2) don't die young.

    Squats are hard. I can't do much weight. I think I am doing them correctly though. Very deep bend. Extremely difficult to come back up.
     


  8. Pilot

    Pilot Senior member

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    I've been working on squat form lately, which included moving to low bar, sitting back more and going deeper. It does take some getting used to. Anyway here's what it looks like today:
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    Looks like you have some of the issues I was having a few months ago. Try to keep your shins as perpendicular to the floor as you can.(they will still naturally go forward a bit) Notice how far your knees go forward? I believe that stems from inflexibility in your hamstrings. I've been working on my lower back, calf, and hamstring flexibility and I can pretty much keep my shins close perpendicular now. The movement feels a lot more controlled and solid now.
     


  9. Thomas

    Thomas Senior member

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    I have to say the squats thread was one thread I didn't expect to see Manton

    Agree, but I don't really tread in these parts either. I haven't done any lifting since my first year of marriage.

    I'm not trying to become kunk. Basic goals are 1) don't get fat; 2) don't die young.

    Squats are hard. I can't do much weight. I think I am doing them correctly though. Very deep bend. Extremely difficult to come back up.


    I enjoyed barbell squats back in the day, but dumbbells were awkward and uncomfortable for me. I think dumbbell lifts in general require more effort from your core muscles and take longer to get the coordination down.
     


  10. CunningSmeagol

    CunningSmeagol Senior member

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    Looks like you have some of the issues I was having a few months ago. Try to keep your shins as perpendicular to the floor as you can.(they will still naturally go forward a bit) Notice how far your knees go forward? I believe that stems from inflexibility in your hamstrings. I've been working on my lower back, calf, and hamstring flexibility and I can pretty much keep my shins close perpendicular now. The movement feels a lot more controlled and solid now.

    It's definitely a flexibility issue, and I do want the knees to stay back. It's either hamstrings or hamstrings + hips. It is difficult for me to bring my knees to my chest w/o rounding my back, no matter the angle at my knee. I don't know exactly which muscle is limiting me, but I am constantly working on flexibility at the hips and hamstrings - in short, I agree with you. I am really trying to sit back.

    I think that when you switch to low bar from high bar, you need to bend at the hips more to bring the weight over your center. This pushes my knees forward in the low bar version, so even though I am more flexible, the net result is still knees forward.

    Happily though, and knocking on wood, I am totally pain free at this point and pushing close to max effort (as you can see by how much I'm struggling).

    Manton, if you're reading this, it comes from the principle of sitting back into the squat, which is probably the #1 most important part of the lift, along with keeping your chest up. That's the first thing I would hip myself to if I were you.
     


  11. Mr Herbert

    Mr Herbert Senior member

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    You shouldn't hurt yourself doing a power clean, its not that hard a movement as long as you keep the weight down and practice it. Just make sure your form looks good. You don't really need a coach I don't think, I'm guessing your just doing basic compound movements right? Its pretty hard to hurt yourself unless your going heavy on deads and are curving your back. Since your tall I'd do sumo deads so you don't end up curving your lower back.

    as a weightlifter i disagree with this.

    many novices simply wont realise what they are doing wrong.

    i agree with globetrotter. get a coach. in fact, join a weightlifting club [​IMG]
     


  12. CunningSmeagol

    CunningSmeagol Senior member

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    as a weightlifter i disagree with this.

    many novices simply wont realise what they are doing wrong.

    i agree with globetrotter. get a coach. in fact, join a weightlifting club [​IMG]


    I have trouble catching the weight on my shoulders with my elbows out in front. My wrists aren't flexible enough.
     


  13. Mr Herbert

    Mr Herbert Senior member

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    I have trouble catching the weight on my shoulders with my elbows out in front. My wrists aren't flexible enough.

    just keep practicing. i was the same for about 6 months

    also, include jerk dips in your routine.

     


  14. stylenooob

    stylenooob Well-Known Member

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    I just reset my program yesterday and switched from a straight 3x5 to 2x5/1x5+, ala Greyskull LP.

    First time I've done more than 5 reps of squats in pretty much forever. Got to eleven reps and felt like I'd just completed a hill sprint. On a big hill. Had to sit down. I'm on a reduced lifting volume for the summer, but doing this every week is going to get brutal.
     


  15. stylenooob

    stylenooob Well-Known Member

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    I do high bar, just don't have the shoulder flexibility for low bar

    Isn't low bar cheating in a way? Since the weight is closer to the nearest pivot pt (the hips) you can stabilize more with less effort I imagine, and the weight travels a smaller vertical distance which is easier on your legs

    W/e works best I guess.

    You can do more weight with a low bar, but it works you differently than a high-bar squat. Low bar has more posterior chain emphasis. As you progress to high bar back squat and then to front squat the work shifts more to the muscles up front (quads, etc).

    I just switched from high-bar squats to low-bar squats. One thing that I noticed right away was how much lighter the weight felt, but my shoulders felt like they were going to tear out of my sockets and my wrists were hurting from being bent back too far, which ended in my form suffering in other areas (back rounding, knees buckling). I'm thinking it might just be a flexibility issue at the moment.

    Anyone care to help me trouble shoot?

    Try gripping the bar wider. That might take some strain off the joints. The propper grip position for a low-bar is slightly wider than for a high-bar. The proper grip position is determined largely by flexibility.
     


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