Sarahdefense
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Sarah's Valentine's Day Victory
- Thread starter Sarahdefense
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you can't blame the random guy for not focusing - I'm sure he was quite distracted!
All baloney aside - great form on the squats - you keep killing these workouts!
All baloney aside - great form on the squats - you keep killing these workouts!
Keep on those heels and force those knees out! You'll get a lot more stability out of it.
Due to wider hips, the ligament connections at the knee are aligned differently and women should worry about ACL tears when the knees come in. Of all athletes, females need to focus on keeping the knees out moreso than men.
Good video though. Love to see a girl pounding legs.
Due to wider hips, the ligament connections at the knee are aligned differently and women should worry about ACL tears when the knees come in. Of all athletes, females need to focus on keeping the knees out moreso than men.
Good video though. Love to see a girl pounding legs.
Sarahdefense
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Should i widen my stance? I feel like i get less power that way. Also, on my deads, i think my back looks rounded b/c of the belt...i arch on everything [see bench].
in the front squats again be careful about rounding your back,
the regular squats are good your stance is wide enough, good form , some like it a bit wider, your knees could be a bit out but its ok.
on calves try not to lock your knees , locking knees on calves is a common practice but is unnecessary stress on the knees ligament and meniscus especially if you go heavy but not a big deal.
always be careful on rounding your back , ive seen you doing it in deadlifts and back rows..
just stick your hips and butt out...i don't know why many many lifters do that mistake and it sticks with them all their lives
in general i don't know why you train heavy i don't think you need to do that i think it is better to work on form with visualization, but i am not sure maybe your goals are to get bigger and stronger.
the regular squats are good your stance is wide enough, good form , some like it a bit wider, your knees could be a bit out but its ok.
on calves try not to lock your knees , locking knees on calves is a common practice but is unnecessary stress on the knees ligament and meniscus especially if you go heavy but not a big deal.
always be careful on rounding your back , ive seen you doing it in deadlifts and back rows..
just stick your hips and butt out...i don't know why many many lifters do that mistake and it sticks with them all their lives
in general i don't know why you train heavy i don't think you need to do that i think it is better to work on form with visualization, but i am not sure maybe your goals are to get bigger and stronger.
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Widening your stance only brings more power to the lift. It helps you recruit your glutes and hams more, even on a front squat. It sounds like you just need to get used to a wider stance. For reference, I front squat with about the same stance as dead lift, maybe a little wider. I'm not saying that's perfect, but I think it should be about the average position.
true on for front squats widening your stance could also help you keep your back straight.
narrow legs and knees in can force you to round your back and lean forward
Sarahdefense
Registered
You are probably right - when i first started benching wider, it felt awful, but then in a few months i was putting up crazy numbers. wider seems like more of a power base, esp on women. but my deadlift i def do traditional, remember, all the power in my lifts stems from my back, not legs.
lol did some guy above your post just tell me that he doesn't understand why i lift so heavy? Dude, b/c I can??
not sure if i understood you but
your lifts should never start from your back....deadlifts, squats etc...should not be felt on your back at all they should all be powered from your legs and butt , even barbell bent rows should not be really felt on your lower back.
i did not ask why you lift heavy i was just concerned about you using heavy weights while you train since slightly lighter weights will help you get better form and so better results.
aminoman74
Banned Member
I like hitting legs with a close stance.It hits the outer quad "the sweep" and it pounds the quad harder.
No, no, no. There have been many studies that state stance width recruits all muscles of the quad evenly in EVERY stance. The only thing that width changes is the amount of recruitment from glutes and hams. I can cite articles. Can you?
You might feel it most in the outer quad, that just means you have that as a weakness. As you squat more and more, you will feel it less and less in your outer quad as it catches up to speed with the rest of your leg.
And honestly, when doing front squats, the whole front of my leg feels like it's going to explode from the pump. I don't know how you can feel it specifically in the outer part.
Sarahdefense
Registered
I definitely would like to read the articles, can you post them on here? Someone should do vid of proper squat stance on here.
you guys are really into articles
i can tell you from experience and many many years of training that there are a bit of variations among people in the way they respond to an exercise. So there is no definite accurate answer. But in general a wider stance (not too wide but a bit wider than what sarah was doing) and knees turned out will recruit more muscle groups. .
in short a good stance for me is medium width in front squats and wider stance (with feet and knees slightly out in a natural position) in regular squats.
note that for some people natural position with feet is inward as they stand up ( for me it is slightly outwards as i mentioned) in their case parallel feet stance is fine.
The important is to keep back straight not rounded and feet position natural and slightly outward if possible with knees slightly outward this will put less stress on ligaments and meniscus, and ankles, feet must be flat.
A too narrow stance or too wide will put stress on ligaments meniscus and ankles , so each individual should choose the width of stance that makes him/her feel comfortable with the least stress on joints (knees and ankles must not feel like they are being rotated and bent sideways)
i can tell you from experience and many many years of training that there are a bit of variations among people in the way they respond to an exercise. So there is no definite accurate answer. But in general a wider stance (not too wide but a bit wider than what sarah was doing) and knees turned out will recruit more muscle groups. . in short a good stance for me is medium width in front squats and wider stance (with feet and knees slightly out in a natural position) in regular squats.
note that for some people natural position with feet is inward as they stand up ( for me it is slightly outwards as i mentioned) in their case parallel feet stance is fine.
The important is to keep back straight not rounded and feet position natural and slightly outward if possible with knees slightly outward this will put less stress on ligaments and meniscus, and ankles, feet must be flat.
A too narrow stance or too wide will put stress on ligaments meniscus and ankles , so each individual should choose the width of stance that makes him/her feel comfortable with the least stress on joints (knees and ankles must not feel like they are being rotated and bent sideways)
Hi Sarah, first let me say "congratulations" on embracing a law career. The privilege to try cases in a court of law for a fee took a great deal of discipline. 
BEAST.... I'm sure you will be a judge some day, if you want to.
Second, don't take anything I say as a put down, rather a brief of the video......
You remind me of the young bros in my gym. Hell bent. They've something to prove, and usually with a bench press #.
I like what you are doing, you bring way more credibility as a lifter than they, performing oly lifts and compound moves. It is impressive, it is very cool, and you know it.
Why are you wearing a belt?
Work on technique with the squats, spend a few sessions on it at least. Gains will follow. Sit on your heels during front squats (and back) hard to do with the bar racked up front. Get a big chest, keep elbows up, up up. Keep your back tight, with the bar traveling in the same vertical plane. Lighten up the bar, nail the form, and get on with adding more weight. Your depth is great.
You are tipsy at the bottom of back squats, back gets nasty round. Too much movement in your knees....... Again, big chest, tight back, look forward, bar travels in a plane from top to bottom, and back up again.
Your core is probably lagging a bit, and your body is fighting most every rep of both movements, to get the load up. The solution to strengthening your core: get rid of the belt.
There is not any perfect foot spacing for squats, but alway keep the knees tracking over the toes. Shoulder width, a little more than shoulder width, slight turnout of the toes. Rippitoe has some good stuff out there, so does Pendlay, easy to find......
You don't want injury, leave the EGO at the door, lower the weight, work on form, stay healthy, gains are sure to follow.
Good luck
BEAST.... I'm sure you will be a judge some day, if you want to.Second, don't take anything I say as a put down, rather a brief of the video......
You remind me of the young bros in my gym. Hell bent. They've something to prove, and usually with a bench press #.
I like what you are doing, you bring way more credibility as a lifter than they, performing oly lifts and compound moves. It is impressive, it is very cool, and you know it.
Why are you wearing a belt?
Work on technique with the squats, spend a few sessions on it at least. Gains will follow. Sit on your heels during front squats (and back) hard to do with the bar racked up front. Get a big chest, keep elbows up, up up. Keep your back tight, with the bar traveling in the same vertical plane. Lighten up the bar, nail the form, and get on with adding more weight. Your depth is great.
You are tipsy at the bottom of back squats, back gets nasty round. Too much movement in your knees....... Again, big chest, tight back, look forward, bar travels in a plane from top to bottom, and back up again.
Your core is probably lagging a bit, and your body is fighting most every rep of both movements, to get the load up. The solution to strengthening your core: get rid of the belt.
There is not any perfect foot spacing for squats, but alway keep the knees tracking over the toes. Shoulder width, a little more than shoulder width, slight turnout of the toes. Rippitoe has some good stuff out there, so does Pendlay, easy to find......
You don't want injury, leave the EGO at the door, lower the weight, work on form, stay healthy, gains are sure to follow.
Good luck
The reason I like articles is because they are hard and fast proof, of which sometimes there tends to be none other than hearsay.
The Effect of Stance Width on the Electromyographical Activi... : The Journal of Strength & Conditioning Research
And some pretty pictures for those who learn better that way.
The Effect of Stance Width on the Electromyographical Activi... : The Journal of Strength & Conditioning Research
And some pretty pictures for those who learn better that way.
Cork articles are fine but also experience in bodybuilding is even better,...note that in my profession i do write articles involving EMG, EKG signals and their significance and let me tell you that most articles are not meant to be read by people in order to be applied , they are meant to answer a very SPECIFIC question or sometimes they are written just for self academic promotion.
That's good to know. Since you have personal experience, is it true about problems with accuracy regarding EMG readings? ie, it's very hard to get true quantitative results.
As far as my experience goes? I can only speak for myself since I am not a trainer, when I squat, I feel it in my whole quad evenly. I don't know what it is that makes people feel it differently.
As far as my experience goes? I can only speak for myself since I am not a trainer, when I squat, I feel it in my whole quad evenly. I don't know what it is that makes people feel it differently.
Part of my job as an engineer for a biomedical company in baylor medical center back in 1987 and later as a post doctoral researcher in oklahoma health science center (1991-1994)was to design stations that can acquire , analyze and process bioelectric signals such as EKG and EMG. And i can tell you that EMG or any signal's readings accuracy depends on what you are asking for ...like do you want the full EMG true signal? or the rectified signal? or etc... and each application requires complex signal processing in the design and different electronic components. Now accuracy depends a lot on the signal processing methods used in the design (like filtering out interference signals)and on the components used starting from the sensing electrodes to the electronics. And yes a cheap design is not very accurate. For example a simple heart rate monitor used on those treadmills can be (if cheaply designed) innaccurate to an error of 10 beats per minute and for sure will fail to detect any short sudden heart fibrillation...it all depends in this case on the method used to count beats and how an average bpm is calculated. Normally a non cheap accurate design is used for medical research purposes not for recreational machines.
for EMG analysis lots of interferences can occur and accurate readings are very hard to obtain especially during high activity, again it depends on the electronics and design used, however you can obtain a general idea and diagnosis.
As far as squating you must feel like you do all the quads working evenly with no stress on joints.
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fwiw - when they taught wide stance low-bar squatting (power-lifting style) back in the day, we were told that if you hit just below parallel or further, you feel it only in the hammies and glutes- and if we felt it in our quads or complained about knee pain, it was only because we weren't going low enough and using our knees to break the descent. this has worked for me for strength gains, but i have no idea how this transfers to high bar/narrow stance/bodybuilding type squats.
Just my 2c fwiw.
sure as you go lower than parallel your quads are not working as much anymore they are not working in their most efficient angle if you want and if you go very low you will start stretching them. that is why as you go down beyond parallel you will start feeling your glutes more and more, in fact you are using your glutes more to compensate the lack of leverage you have on your quads.
Sarahdefense
Registered
Hi Sarah, first let me say "congratulations" on embracing a law career. The privilege to try cases in a court of law for a fee took a great deal of discipline.
Second, don't take anything I say as a put down, rather a brief of the video......
You remind me of the young bros in my gym. Hell bent. They've something to prove, and usually with a bench press #.
I like what you are doing, you bring way more credibility as a lifter than they, performing oly lifts and compound moves. It is impressive, it is very cool, and you know it.
Why are you wearing a belt?
Work on technique with the squats, spend a few sessions on it at least. Gains will follow. Sit on your heels during front squats (and back) hard to do with the bar racked up front. Get a big chest, keep elbows up, up up. Keep your back tight, with the bar traveling in the same vertical plane. Lighten up the bar, nail the form, and get on with adding more weight. Your depth is great.
You are tipsy at the bottom of back squats, back gets nasty round. Too much movement in your knees....... Again, big chest, tight back, look forward, bar travels in a plane from top to bottom, and back up again.
Your core is probably lagging a bit, and your body is fighting most every rep of both movements, to get the load up. The solution to strengthening your core: get rid of the belt.
There is not any perfect foot spacing for squats, but alway keep the knees tracking over the toes. Shoulder width, a little more than shoulder width, slight turnout of the toes. Rippitoe has some good stuff out there, so does Pendlay, easy to find......
You don't want injury, leave the EGO at the door, lower the weight, work on form, stay healthy, gains are sure to follow.
Good luck
LOL I do lift like a bro...the reason why [which i cited in my video called "Lifting Ideology,"] is that i always train with young guys. i trained with an older powerlifter for a few months, but got bored pretty fast. i like the athletic side of lifting, which seems to be most common among 18-24 year old males. I also like the ego/seduction side of it. I currently train at a college gym [which i love, b/c the T seems to hit the roof when i'm strutting around...they are so shy around me, but i catch them looking in awe frequently.]
i think i've never left the bro mentality for as long as ive been lifting...not too sure i want to! And frankly, i think what makes my training so fascinating is that...it is completely me, and thus, extraordinarily strong yet sexy.
I have the bro mentality in my trial practice - the veterans are like, whoa, that stallion needs tamed...others are "Run, Secretariat, run!" I, of course, prefer the latter, as I realize I am impossible to tame.
Sarahdefense
Registered
How long have you been lifting? I think proper lifting should be taught in all high schools as a gym class - what do you guys think?
sure i think it is a good idea ..i was thinking about it actually and i think that they don't do it maybe for many reasons:
1- SAFETY since while teaching young kids how to lift ..there is a great risk of injury ...i noticed that sports that have a high risk of injury are not taught routinely in gym classes and are left for the kids that are interested.
2- there is still lots of prejudice from parents against lifting.
over 25 years - and I hate when I hear skinny legged people in the gym whine that they don't squat because they're afraid for their knees - that's why I'm forever grateful for my coach who had enough intelligence to teach us what would work. I think teaching lifting in high schools would be great - as long as they don't have them doing it on bosu balls just to keep up with some new craze!
Sarahdefense
Registered
Keep on those heels and force those knees out! You'll get a lot more stability out of it.
What does everyone mean by "force knees out?"
it sounds painful!
just stand with your feet slightly turned outward, your knees should follow naturally and must be aligned with your feet. when you are down squating your thighs and feet must form a V shape.
of course of if you keep your fee parallel, your knees must be aligned with them and turning them out will put pressure on the ligaments something you should not do.
A good way to evaluate your stance and posture is to be able to squat without weights without feeling any stress on your knees and ankles ligaments
of course of if you keep your fee parallel, your knees must be aligned with them and turning them out will put pressure on the ligaments something you should not do.
A good way to evaluate your stance and posture is to be able to squat without weights without feeling any stress on your knees and ankles ligaments
Sarahdefense
Registered
Here is a perfect example of knees out.
Here is an example of knees in.
I don't know why Google chose to show me Chinese Olympians...During maximal loads, the knees are going to go all over the place, but you still have to try to force them out. It's hard to say what stage of the lift the bottom lifter is in, but I would assume that it's as he is dropping under the bar and not driving up.
Here is an example of knees in.
I don't know why Google chose to show me Chinese Olympians...During maximal loads, the knees are going to go all over the place, but you still have to try to force them out. It's hard to say what stage of the lift the bottom lifter is in, but I would assume that it's as he is dropping under the bar and not driving up.
Sarahdefense
Registered
Here is a perfect example of knees out.
Here is an example of knees in.
I don't know why Google chose to show me Chinese Olympians...During maximal loads, the knees are going to go all over the place, but you still have to try to force them out. It's hard to say what stage of the lift the bottom lifter is in, but I would assume that it's as he is dropping under the bar and not driving up.
Lifting is big in asia - my close lawyer friend, who is Chinese, has a great fascination with lifting and is quite good - she has learned a lot from me & continues to gain well despite maintaining a very low weight.
I just seem to keep growing the heavier I lift LOL. Can't keep my weight down like these Asians.
