Thread: Help on Squat/Dead

sit back
chest up

http://www.exrx.net/WeightExercises/...FullSquat.html

I never really understood the whole 'sit back' thing. I think that's just so you're not arching your back. I know that if I tried to 'sit back' I'd immediately fall. I squat down, feet flat, back straight, but I lean forward. It just doesn't make sense to be able to put your center of gravity that far back if that's actually what everyone means by that.

Originally Posted by Squaggleboggin

I never really understood the whole 'sit back' thing. I think that's just so you're not arching your back. I know that if I tried to 'sit back' I'd immediately fall. I squat down, feet flat, back straight, but I lean forward. It just doesn't make sense to be able to put your center of gravity that far back if that's actually what everyone means by that.

most people squat straigh down which makes them fall forward and places great amounts of stress ont he knees and lumbar spine. By reminding them to sit their ass back first they will get the bar over the center of their feet and more properly drive through their center of gravity.

Squatting Like a Powerlifter, Squatting Big

Originally Posted by Saturday Fever

Squatting Like a Powerlifter, Squatting Big

LOTS of help. Thanks.

Any advice now for deadlifting really well?

Do everything exactly the same. Just put the bar in your hands in front of you.

Originally Posted by Saturday Fever

Do everything exactly the same. Just put the bar in your hands in front of you.

Hmm, I definately don't think I put any focus on holding my shoulder blades together when I deadlifted in the past.

Originally Posted by Saturday Fever

Squatting Like a Powerlifter, Squatting Big

He lives.....welcome back

on your deads (and squats) make sure to have your back arched in. NEVER let it round over.

Originally Posted by DimebagDarrell

on your deads (and squats) make sure to have your back arched in. NEVER let it round over.

Yeah, but what about SLDL's? I ALWAYS see a rounded back when people do these.

Originally Posted by BigDyl

Yeah, but what about SLDL's? I ALWAYS see a rounded back when people do these.

Clearly most people don't know poop about their form

I just don't understand how you can do a SLDL without rounding your back? Does this mean you don't go all the way down? I'm guessing you stop 6-10 inches before the barbell touches the floor?

This is actually pretty funny but should give you a great photo comparison:

http://www.stumptuous.com/baddl.html

Originally Posted by BigDyl

I just don't understand how you can do a SLDL without rounding your back? Does this mean you don't go all the way down? I'm guessing you stop 6-10 inches before the barbell touches the floor?

Rounding your back says two things:

1. Your lower back is lacking the strength and is being overpowered by your hams,

2. Your hams lack flexibility.

Either way, it's easy enough to overcome if you're training properly.

Originally Posted by Cold Iron

He lives.....welcome back

I walk funny now, but I never died. And thanks .

That was a great post about squatting. I just did a couple squats looking into my mirror (no bar or anything, just looking to see if I'm doing it right) and I know I always have my back arched properly, but with the first video, from below his knees, his legs didn't move. Mine do lean forward, but otherwise it seems as though I'm doing it properly. My head is up, back arched properly (as in, it's not rounded at all, but going the other way), feet flat, not leaning forward with the bar really, and I seem to be going pretty much straight down. In the video, the lifter is leaning forward an awful lot, and it always seemed like that was the wrong way to me. Are you really supposed to keep your shins stationary and lean forward a lot?

Originally Posted by Squaggleboggin

That was a great post about squatting. I just did a couple squats looking into my mirror (no bar or anything, just looking to see if I'm doing it right) and I know I always have my back arched properly, but with the first video, from below his knees, his legs didn't move. Mine do lean forward, but otherwise it seems as though I'm doing it properly. My head is up, back arched properly (as in, it's not rounded at all, but going the other way), feet flat, not leaning forward with the bar really, and I seem to be going pretty much straight down. In the video, the lifter is leaning forward an awful lot, and it always seemed like that was the wrong way to me. Are you really supposed to keep your shins stationary and lean forward a lot?

no to people squat the same. if you are squating high bar/olympic style, your knees will move forward and cross the toe sine you are squatting ass to the floor. those guys are squatting wide and only to competition depth. the wide squat will put a great emphasis on the lumbar spine and require a real strong hip drive.


also, no to people squat the same do to morphological differences. someone that is really talll for example is going to have a much greater ROM to go through than a midget like myself.

i recently started putting 5 lb plates under my heels for a lift when squatting...it helps with the balance and focuses your lift more on ur quads...try it