Top Ten Squat Tips

min0 lee · 11-24-2005, 03:45 PM

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.

kenwood · 11-24-2005, 03:56 PM

some great tips

min0 lee · 11-24-2005, 03:59 PM

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.

kenwood · 11-24-2005, 04:00 PM

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

TJ Cline · 11-24-2005, 04:08 PM

Great post!!!!

min0 lee · 11-24-2005, 04:16 PM

Quote:

Originally Posted by ForemanRules

Great post!!!!

??

TJ Cline · 11-24-2005, 04:22 PM

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.

min0 lee · 11-24-2005, 04:45 PM

How did you know about that?

TJ Cline · 11-24-2005, 04:56 PM

True story

min0 lee · 11-24-2005, 05:07 PM

Oh.....the memories.

GYM GURU · 11-25-2005, 06:18 PM

great post

**CowPimp** · 11-25-2005, 06:23 PM

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.

11-24-2005, 03:59 PM	#3
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,780 Blog Entries: 3 Photos: 542	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.
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper BONECRUSHER '08

11-24-2005, 04:08 PM	#5
TJ Cline Member Join Date: May 2005 Posts: 12,544	Great post!!!!
TJ Cline Member Join Date: May 2005 Posts: 12,544

11-24-2005, 04:22 PM	#7
TJ Cline Member Join Date: May 2005 Posts: 12,544	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.
TJ Cline Member Join Date: May 2005 Posts: 12,544

11-24-2005, 04:45 PM	#8
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,780 Blog Entries: 3 Photos: 542	How did you know about that? Last edited by min0 lee : 11-24-2005 at 05:07 PM.
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper BONECRUSHER '08

11-24-2005, 04:56 PM	#9
TJ Cline Member Join Date: May 2005 Posts: 12,544	True story
TJ Cline Member Join Date: May 2005 Posts: 12,544

11-24-2005, 03:56 PM	#2
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	some great tips

11-24-2005, 04:00 PM	#4
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	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

11-24-2005, 05:07 PM	#10
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,780 Blog Entries: 3 Photos: 542	Oh.....the memories.
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper BONECRUSHER '08

11-25-2005, 06:18 PM	#11
GYM GURU Registered User Join Date: Oct 2001 Location: Agg town aka Arlington, Tx. Posts: 205	great post
	Never say never & never give up. There is ALWAYS someone worse off than you !

11-25-2005, 06:23 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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