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2007/01/14, 01:18 AM
this is a carryover from powerlifting...I WAS needing help on my squats this is result of that feedback...then more. I figured it would help anyone just started that has some similar issues:
HERE IS THE NEW SQUAT LINK:
http://video.google.com/videoplay?docid=2494559354289599627
AND THIS ONE IS A MINI SET OF MY FLYES FOR FEEDBACK:
http://video.google.com/videoplay?docid=-2827421788788369919
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Jason Fox 6'1" 380lbs Weight Goal 300 by april 2007, 365 11/14, 12/7/06-358
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2007/01/14, 01:42 AM
Bro when you box and you want to check your forum stop and sit on the bench and if your knees are over your toes your cool but if the are forward past your toes your off.
Leaning forward is a good sign that the weight is to heavy or your not paying attention to your forum and this greatens the chances of injury.
Stick with box squats for a while and they will teach you to squat.
Also you can do both as I do sit and pause or as your doing touch and go. Touch in go is a safety measure and sitting and pause is working on explosion.
I really think you moving to fast in your decline. Cut your decline in half and this gives you time to focus on forum and then explode up.
I never and never see anyone that squats correctly just grab the bar and go like you do, there has to be a total thought proccess from aproaching the bar, getting under (again your way to fast at that too), walking in back, digging in and setting into your stance(your to fast there too) Head up, chest out and kick your low back out a tad then focus on going down and once your there shoot back up.
Look for a spot on the wall keep your eye's on it at all times and this will aid you with keeping your head up and chest out and by useing a bench you can always pauce and peek at your knees and feet to see where they are.
You do this and muscle memory will set in and you'll be fine and this is why guy's like Gator and Wrestler always praise the box squat, it will teach you on it's on if you take the time to slow down and pay attention.
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Knock-Um Down & Keep-Um Down!
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2007/01/14, 01:51 AM
On your Fly's your locking your arms up at the top and I wouldn't do that, keep them slightly bent as you have them in your start up.
Also lower your arms. Looks like if you bring your hands straight down they will rest on your shoulders and when working at that postion your putting allot on your delts and less on chest.
Just like when you barbbell bench and you want the bar to touch under your nipples you want to have the dumbbelss in the same arm position. So if you where to bring your hands down from the top position your hands would hit your chest and not your shoulders.
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Knock-Um Down & Keep-Um Down!
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2007/01/14, 07:56 AM
My advice for the box squats is to take all weight off the bar and learn the form. The flyes think as you do them tht you are "hugging" a tree.
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Curl Jockeys, get outta the squat rack!
Warning:Deadlifting going on!
7707mutt@freetrainers.com
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2007/01/14, 02:13 PM
A little better than the last video. I still think your bar placement is a little high.
Remember what I said about breaking at the hips FIRST. This is something you should learn to focus on consciously until you get it down, then you can make adjustments. You're sitting back further, which is an improvement and which will really help as you increase your depth.
With the wide stance, make sure you aren't letting your knees cave in.
I agree that it might be a good idea to slow down.
From here, I'd start to work on increasing your depth, and we can then work on the problems as they come from that.
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Iron and chalk.
Enter the Darkside
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2007/01/14, 02:40 PM
Here is a great way to work on forum without the barbell.
Take your bench stand on the side of it with shins touching and then squat, if that bench moves your forum is wacked and it stays still your doing good.
When I squat (That sounds too funny) before I decline I focus on a spot on the wall, loosen knee, stick my butt out as my chest goes out the other way and from there your set to decline. Now this is what me mean to slow down and focus because it take time and concentration to put all that together.
For me just getting under the bar and placing it on my back is a whole other method of concentration. I do not want to walk away with a stack of heavy not seated correctly on me!
KEEP THIS IN MIND AS I DO!!!!!!!!!!!!!!!!!
SQUATS and DEADLIFTS can be the easiest and fastest way to hurt yourself and I mean hurt yourself real damn good (1 guy fell with 310 on his back and hasn't been the same since, messed up upper and lower back also his leg. Walks with a can 1 year latter still)
SO TAKE IT SLOW AND TAKE YOUR TIME TO LEARN THE FORUM!!!!!!!!
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Knock-Um Down & Keep-Um Down!
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2007/01/14, 07:39 PM
will do on the squats I will try it with bar and with the bench....on a personal note I like the wider stance I feel more solid because i consider myself pretty long legged at 6'1" I am going to practice more on form then do another vid and check it then....the vids help me also so I see actually how it looks from the side with my big gut its hard to see my feet lol
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Jason Fox 6'1" 380lbs Weight Goal 300 by april 2007, 365 11/14, 12/7/06-358
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2007/01/14, 08:51 PM
I think it is a really cool idea to post videos to get help on your form. I saw the first ones and these and I see improvement. Also, I'm sure there are others who will benefit. Pretty awesome, I think :-).
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2007/01/15, 12:48 AM
thanks greenie....Hoping to keep right along with that line of improvement I did some small sets tonight I personally think these are good 150% better from the feedback I got but you guys let me know...
http://video.google.com/videoplay?docid=57810562047927713
p.s. I did the 95 lbs because i started to do them with just the bar after doing the bench without bar thing and found i had no weight to really push me to try and hold a form so I went with 95lbs
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Jason Fox 6'1" 380lbs Weight Goal 300 by april 2007, 365 11/14, 12/7/06-358
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2007/01/15, 01:01 AM
Much better!
Keep doing the bench thing as a warm-up to a warm-up!
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Knock-Um Down & Keep-Um Down!
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2007/01/15, 02:48 PM
You need to breathe IN before descending into the squat. Take a deep breath in, contract and push your abs out, and use that to brace.
Bar could still come lower.
You have good position while in the hole but I do notice some pelvic tucking. You can fix this by working on your flexibility.
I'd say hip flexors, glutes, and hamstrings appear to be your main concern here. Static stretch your hip flexors prior to squating, this will keep you from falling forward, and you could consider some mobility drills as a warm up. DO NOT static stretch your hamstrings prior to lifting.
Another area you appear to be inflexible in is your thorasic spine (upper back). That or you are not keeping your chest high enough.
Don't settle for "good form". This is an ongoing process. Remember that none of us will ever squat 100%, but it's your goal to get as close to that as possible.
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Gravity hates you.
Enter the Darkside.
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2007/01/15, 04:23 PM
I second that last paragraph from Wrestler because if you settle for good forum then this mean you think you have it down and will get lazy and hurt by not focusing on forum.
The better you get the harder you have to concentrate on forum because the weight gets heavier and will hurt you even faster!
Always make your forum your #1 priority in a lift, better forum = more power and gains and less chance of injury.
I workout in a gym around allot of guys that go way heavier then me on Sqauts and Bench and ect but most don't even do it right and the ones that do I learn off them.
I'm always with the attitude that if I'm going to do this I might as well learn to do it right to get the most out of every lift I can but some people seem to just want to inflate their ego's and bench so and so pounds by only brining in down a couple inches rather then touch the chest and say HEY I JUST LIFTED SO AND SO POUNDS. Squats are even funnier when they load up and it look like all their doing is blowing farts then go walk around the gym like the are on a Prison yard.
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Knock-Um Down & Keep-Um Down!
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2007/01/15, 05:19 PM
lol i got ya
I am not settling for good form but i think this is great form for my ability at this time, I need to really work on my flexibility to improve and only time will do that
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2007/01/15, 05:47 PM
Use these links to help you also.
http://www.exrx.net/Lists/Directory.html
http://www.bodybuilding.com/fun/exercises.htm
http://www.abcbodybuilding.com/exercise1.htm
http://www.myfit.ca/exercisedatabase/exercise.asp
http://www.e-weightloss-fitness.com/
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Knock-Um Down & Keep-Um Down!
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