Thread: Squatting - what to note

smith machine

Your going to get a lot of that, I myself tried sqautting on a smith and I thought my knees were going to pop out, I have bad knees so I don't mess around with that.
I find the regular squat more natural.

Originally Posted by viet_jon

smith machine

I'm looking for information, not OT chat.
I had a back injury that put me down for a week under a year ago, and squatting on the smith machine with a belt was the only thing I felt comfortable doing. I know it's only an excuse, but I definetly don't need your shit... go into OT if you don't know anything helpful.

Originally Posted by min0 lee

Your going to get a lot of that, I myself tried sqautting on a smith and I thought my knees were going to pop out, I have bad knees so I don't mess around with that.
I find the regular squat more natural.

I did feel more natural going with the free weight, but I felt as if I lost touch with all my squatting fundamentals. Havn't done free bar squats in almost a year now, so I'm real shaky on the basics, even after looking at the general lift videos. I remember there were some good tips... they're at the tip of my mind but I just can't recall them correctly.. like lining the knees with the feet, kicking out the butt (?) stuff like that

i'll admit, I don't too much useful. I took my shit kicking for doing dum things in the gym, then posting it on here. So I pass it on to you.


All i know is, smith machine's ROM is terrible, and could fuck you up. But you probably already know that.

Originally Posted by viet_jon

i'll admit, I don't too much useful. I took my shit kicking for doing dum things in the gym, then posting it on here. So I pass it on to you.

All i know is, smith machine's ROM is terrible, and could fuck you up. But you probably already know that.

Uhh, alright... I'm glad you recovered from your cyber bruises then.

Focus (no pun inteanded) on looking straight ahead, not up nor down....

Originally Posted by min0 lee

Focus (no pun inteanded) on looking straight ahead, not up nor down....

Hmm... I've always looked up, at say a 30 degree angle past eye level. I think I had interpreted it as keeping the neck straight out so that the back follows in the same fashion. I'll give that a go though..

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.




Top Ten Squat Tips

money.
not sure how i missed it... thanks

Originally Posted by Focus

money.
not sure how i missed it... thanks

Your mailing me some?