how can i improve on squats
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IronReps
Ology Apprentice
I'm no squatting beast by any means, but there are a couple things that have helped me. I'm 6'1 and I can bury my ass into my heels on my squats.
A lot of people don't realize what a big role your core actually plays when squatting. You need to be able to effectively be able to build up your inter thoracic pressure when you get down on the rep. A good way to do this for me is to very briefly lock my air in tight. This is for less than a second. It basically keeps your core tight so you can have proper form as well as prevent injury. I make a forceful exhale after this and power through the rep.
I'm not sure on your body type, but if you're like me you're going to need to squat a little differently than most people. I have a very lanky build so I have to lean forward a good deal when squatting. Otherwise I'd fall backwards when approaching 90*.
The hardest thing for me to do was finding the umph to just commit to dropping my ass that low. If you're in a squat rack there should be nothing to worry about. Once you get that low once, you'll be able to do it over and over again.
alphamale_devon
Project "AlphaMale"
Alot of of people don't know but you should invest in some weightlifting shoes. There anywhere from 100-200 bucks, They raise the heels and it leaves the ball of your feet well grounded, I got a pair of adidas weightlifting shoes and I love them, They made a great improvement in my squat and if I decide to do deep squat I can without feeling I'm losing my balance and sacrificing my form.
If you find you knees are the problem then invest in some good knee wraps. When squatting the focus of pain is relieve from your knees and onto the wraps.
Another thing is warm up your arms and upper back. If I just try to do a warm up set with squats, my arm and upper back feels to tight and makes it a pain to even try to hold the bar on my back.
Hope that helps..
If you find you knees are the problem then invest in some good knee wraps. When squatting the focus of pain is relieve from your knees and onto the wraps.
Another thing is warm up your arms and upper back. If I just try to do a warm up set with squats, my arm and upper back feels to tight and makes it a pain to even try to hold the bar on my back.
Hope that helps..
b_saan
New member
I strongly disagree with the 1st part, i've been squatting barefoot or in flat shoes (tight sandal types or vibrams) forever, squating with a built up heel to me is the worst possible thing I could do for my form.
The other points can be good especially about getting a good warmup and stretching not only your legs but your arms/shoulders but don't rely on aids to get your weight up as wraps really do IMO hinder from your muscle development if you're squating for muscle not powerlifting.
Deadlifts, back hyperextensions will also help to build up the muscles other than your legs which help you straighten up during the squat. And don't go by you sled weight, it really has nothing to do with squats especially how most people use the sled.
FYI, Im currently putting up 495x6 but I've put up 605x1 with only a belt (I never max anymore). You either love squating or you hate it, I've always loved it.
alphamale_devon
Project "AlphaMale"
To each his own, I find that using weightlifting shoes improve my squats, I see people do it barefoot but I never risk chance to catch something on my feet in the gym.
I highly doubt it hinders muscle gains cause Youre wrapping up your knees to relieve stress if someone ever had knee problems in the past or present. I use wraps, plus I have 32" thighs squatting 620 x14. dead lifts can help out to a certain extent, but a nice strong cores helps a whole lot.
I like to use farmer man walk with 100lb dumbbells to strengthen my core and warm up for the squatting lol.
DADAWG
Community Veteran
your both right imo lol. most wide squatter do better in flat soled shoes like wrestling shoes or chuck taylors / converse. guys who squat toes in and more narrow tend to do better in heels.
op imo some good mornings can help build your lower back / core up , try them.
IronReps
Ology Apprentice
Very true.
BodybuilderX
Borderline Insane
yea barefoot squatting is the best, especially if you have knee problems. Work on your hip flexors, practice squatting out of the hole often, and perfect your technique so you don't round your lower back. Try box squats or Overhead squats for a while. Really focuses on core work, especially front squats.
Cheers
Cheers
Natehayes
New member
Whether you do heels or barefoot make sure your form is good and you go all the way down. In the beginning you might not be able to squat as much as you could if you did a 90 degree (or box) squat but after a while the better body alignment through proper form and "coming out of the hole" will allow you to handle more weight.
I found I could do more weight with box squats, but my knees would bother me something fierce. Then I bought the book "Starting Strength" and spent time fixing up my form and making sure I went ass to the grass and my knees have never felt better!
I found I could do more weight with box squats, but my knees would bother me something fierce. Then I bought the book "Starting Strength" and spent time fixing up my form and making sure I went ass to the grass and my knees have never felt better!
i have to disagree with the shoes. barefoot is the best way to go, i use converse chuck taylors. you want your weight on your heel so to speak and drive off your heels. i'm no beast at squatting either, it's my worst lift. i have a lanky build as well, all legs. i can squat 225 for reps but fucking hate it, love the leg press though, i can do over 500 pounds for reps no problem but suck at squatting. i don't think my problem is a weak core, i pull like a beast and have very good core strength. maybe it's a mind thing, having all that weight sitting on top of you. i've recently switched to a more powerlifting type of squat, wide stance toes out to hit my hams and glutes up more and for power, leaving the leg press and hip squats to work my quads. maybe the raised heels are good if you want a more narrow stance and are trying to hit the quads more? like i said i am not an expert by any means. was just taught by my platoon commander who was a powerlifter in college to drive off the heels and have flat shoes.
Smitherine
Sponge
Where do you put the bar when you squat? My workout partner puts the bar almost directly on top of his traps and his squat is horrible. He looks like a baby deer and I've told him so but his leg presses are very impressive.
I drop the bar down a lot from where he does and I have better form and can squat 150lbs more than him. That might have something to do with it to add to what the other guys have already said.
I drop the bar down a lot from where he does and I have better form and can squat 150lbs more than him. That might have something to do with it to add to what the other guys have already said.
i was thinking the same thing. highbar squats are terrible for me, i go low bar. i have a lanky build, only 5'10 but i'm all legs. also recently went to a wide stance with toes out, i'm stronger with that and it hits my hams and glutes very well, i use the leg press and hip belt squats for the quads. working great so far
GOING TRAINING
New member
Just keep practicing them it takes years to perfect them still trying lol heavy weight light weight high reps low reps wide stance close stance box squats body weight squats once a week twice a week three times a week ? just do them you will be fine good luck
CHEERS GT
CHEERS GT
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