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Top Ten Squat Tips


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Old 11-24-2005, 03:45 PM   #1
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Top Ten Squat Tips

Top Ten Squat Tips
By Chris “Ox” Mason

Quote:
Proper Start
When unracking the bar, make sure that your head is up, your chest is up and your stomach is filled with air. Too many times lifters start screaming and grunting and lose I.A.P. This will make you lose tightness in the squat and start you off on the wrong track. This doesn’t mean that you can’t be intense, just learn how to channel it correctly.

Create a Shelf
Try to touch elbows together behind your back during the squat and especially when putting the bar on your back. This keeps your "shelf" tight and creates a large amount of space to put the bar on. Also, keep your elbows close to your body; don’t let them come up. This will cause you to fall forward.

Low Bar
Find a lower bar position. This will give the weight less leverage on you, and you more leverage on the weight. This doesn’t mean that you have to automatically become a low bar squatter, but try to find a slightly lower bar position if you are not already doing so. This will take some time to get used to, so don’t expect to feel comfortable right away.

Sit Back at the Beginning
Sit back as far as you can before you bend your knees. We have all heard the term “sit back” when squatting but it is especially important to start to sit back at the beginning of the squat. This will ensure that you start the lift correctly. The first motion of a good squat is pushing the hips/glutes to the rear, not bending the knees first. This will require that you have strong hips, strong hamstrings and a very strong low back. Remember that if you begin wrong, you will end wrong. If you begin correctly, you give yourself a better chance at ending correctly. Get started on the correct path at the beginning of the lift.

Squat without a Box
You must squat with and without a box. Rotate every 2-3 weeks. I squat with a dip and I can’t train that aspect with the box. This ensures that I improve my squat form and am still comfortable at a meet. But the box makes me work harder and makes me stronger. I believe that you need to practice your full squat form without a box.

Good Mornings
Do your good mornings, helps with #4.

Train your Abs
Train your abs, but don’t train them like a bodybuilder or a “regular” fitness enthusiast. You must train them heavy with sets of 6, 5 or even triples. You must gradually work up to this or you will tear something.

Go Raw
Rotate in a raw cycle. Don’t wear briefs or a belt and do this with and without the box. You will find out how much you rely on your gear. I do this for the 4 weeks prior to a 12 week meet cycle.

Move the Head First
When coming out of the hole, the head moves first, up and slightly back. The body follows the head, if the hip/butt comes up first, the head goes forward, then so does you and the weight.

Video Analysis
Make sure that you video your workouts and critique your form as if you were looking at someone else, then make necessary adjustments. Be honest with your training partners. If the squat was high, tell them. Then they will feel comfortable telling you the same. While some of your training partners are friends, you must be comfortable enough to give and get criticism.



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Old 11-24-2005, 03:56 PM   #2
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some great tips
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Old 11-24-2005, 03:59 PM   #3
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I would love to video tape my workouts to see if I am using good form.
It's hard to tell if you are without viewing yourself at all angles.



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Old 11-24-2005, 04:00 PM   #4
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yes i think it would be pretty cool to video tape a workout and watch it later and see if your doing anything with bad form and stuff then the next workout you could correct it if you have bad form on anything
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Old 11-24-2005, 04:08 PM   #5
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Great post!!!!
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Old 11-24-2005, 04:16 PM   #6
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Quote:
Originally Posted by ForemanRules
Great post!!!!
??



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Old 11-24-2005, 04:22 PM   #7
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When I went to Rikers for 8 years I had a cell mate called min0 lee.
The first thing I did was make him sit when he went pee.
That was the beginning of a beautiful friendship.
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Old 11-24-2005, 04:45 PM   #8
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How did you know about that?

Last edited by min0 lee : 11-24-2005 at 05:07 PM.



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Old 11-24-2005, 04:56 PM   #9
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Old 11-24-2005, 05:07 PM   #10
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Old 11-25-2005, 06:18 PM   #11
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great post



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Old 11-25-2005, 06:23 PM   #12
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Good post. To add to that I have the following links:

http://www.t-nation.com/findArticle....=body_149squat
http://www.elitefts.com/documents/causal_friday.htm

The second article caters to the person squatting raw. Basically, a lot of those powerlifter squat critiques are based on using a suit. There are some minor technique changes you must use to bring out quad usage more which are highlighted in the second link.



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