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2004/02/19, 10:17 AM
Ok, I have a couple issues here!
1. Front Squats. Any suggestions how to do these without the bar slipping? I find that my shoulders can't stand the weight but at the same time it's not nearly enough for my legs. I get tired up top (or start slipping) before I even start to feel the burn below! Should I just stick with the machine squat?
2. Blood blisters/really dark bruises. I'm not quite sure what to call them, but with the above mentioned exercise as well as any other leg exercise that's supported by shoulders (donkey calf, the biggest culprit), I get almost insta-battle wounds. They're like really dark red bruises, or blood vessels bursting or something. Anyone else deal with this? :surprised:
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2004/02/19, 05:42 PM
Have you tried wearing gloves...they help keep you from getting blister. Also, wrapping a towel around the middle of the bar can create a cushion for your shoulders. But, if your upper body isn't strong enough you may just want to use the machine squat until you gain more upper body strength.
You may need to adjust your routine to fit your needs...battle wounds should be avoided.
My trainer suggested this lower body routine for me:
leg presses, leg extensions (calfs too), leg curls and the butt blaster, and a weird calf machine...dunno what it's called. Those are my basics then he'll have me add either lunges or deadlifts.
Hope this helps.
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2004/02/20, 01:41 PM
Thanks for your input! Much appreciato.
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2004/02/21, 11:35 AM
Those are all good exercises but I don't think there's really a good substitute for the squat! It targets the entire lower body and gets all your muscles working together, not just the legs.
Although the blood blisters would concern me... are you taking any medications that might exacerbate bruising?
Anyway, I would keep squatting as heavy as you can safely, and work on increasing your upper body strength and core strength so you can support more weight. Also make sure you're balancing the bar at the pad of your upper back, not your neck. Maybe some of the heavier lifters here can help you with that. I haven't had that problem and since I hurt myself six months ago I haven't been able to squat heavy at all. Machine squats just aren't the same; the movement is less natural and the machine allows more sloppiness in form so IMO the potential for injury is greater.
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2004/02/22, 07:18 PM
get a brace for the bar for doing squats, it should rest snuggly on your shoulders. if your bruising, take vitamins and eat your broccoli. If your shoulders continue to give even after you start using a brace or a bar cushion, the you should consider doing overloads. what this means is that you should load the bar with more than you can handle, about 125%-150% of your ORM. Then, get under the bar, raise it up, step back and hold it there with your knees locked out standing straight up for about 30-45 seconds, and then return the bar to its resting position. This prepares your body to be able to handle more wieght and gets your shoulders used to supporting the weight. Also, consider doing heavy shrugs.
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"I get up in the morning around six to run for about an hour. Later in the day, I lift with a partner. Following my lifting sessions, I usually do speed and agility drills. Later, I drill all my holds and moves."
'Isnt that lifestyle boring?'
"Yes, but the gold medal is very shiny."
Ichiguchi
Olympic Gold Medalist
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2004/02/22, 09:08 PM
Wow ladies n' gents, thanks for the tips!:cool:
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