Squat: What do I need to work?

[Rocco32]

Alright. I did some squat walkouts today. When I got to what I want to lift at my next meet (405) I felt hunched over and like I was going to crumble. Is that due to weak back, weak abs, poor set-up or a combination of all three?

Any recommendations on how to strengthen what needs to be strengthened? Come April 15, I'm putting 405 on the bar and I'd like to not crumble with it LOL!

 

[footballmaniac]

I heard good mornings are a good workout exercise that assist squat.

 

[Doublebase]

I would just keep doing squats. Once a week. People will say do more core exercises but IMO I would just keep doing what you are doing. You said the meet is April 15. By then you should be able to do 405 without crumbling if you keep training hard. Keep squatting.

 

[P-funk]

Alright. I did some squat walkouts today. When I got to what I want to lift at my next meet (405) I felt hunched over and like I was going to crumble. Is that due to weak back, weak abs, poor set-up or a combination of all three?

Any recommendations on how to strengthen what needs to be strengthened? Come April 15, I'm putting 405 on the bar and I'd like to not crumble with it LOL!

where was the bar placed on your traps? High?

Weak abs

Weak lower back

 

[Rocco32]

where was the bar placed on your traps? High?

Weak abs

Weak lower back

It was lower than for oly squats but maybe higher than it should be. Problem is when I go lower, I feel like I'm going to lose the weight...it'll fall behind me and rip my arms off in the process.

 

[ALBOB]

Sounds to me like plain old technique problem. Balance is the most difficult part about doing squats. The fear of falling over backwards usually causes you to cheat forward. Do you have a spotter? If not, get one. Just having someone back there you know won't let you fall on your butt might give you the psychological edge you need to stay more upright. Once you perfect your technique you can ditch the spotter..........................unless you're maxing out.

 

[devildog88]

Squat inside a power rack and you won't have to worry about loosing the weight. It is nice to have a spotter though to get through the sticking point!

 

[Duncans Donuts]

I'd just focus on squatting more weight every time (warm up good)... If anything I'd add some very heavy incline situps....when I hit a squat sticking point a year ago, I lowered the weight and started doing rest pause squats in the bottom position.

I'd drop down, freeze (it's torture) for 2 seconds, and slowly come back up. These exercises replaced my normal squats and my lower body is without a doubt my most powerful segment (no 'explosive' weight training required). And these are SLOWER than traditional squats!

 

[FenderBender]

I'd drop down, freeze (it's torture) for 2 seconds, and slowly come back up. These exercises replaced my normal squats and my lower body is without a doubt my most powerful segment (no 'explosive' weight training required). And these are SLOWER than traditional squats!

I like, I like.......

Some times I do 2 second negative, 2 second hold, 2 seconds up.....That does strenthen all the core muscles implemented in the squat movment....It should sure you right up.

Working in the cage is a great psych boost also.