Author Topic: squat form check (Read 7829 times)

vag · « **on:** October 04, 2010, 01:32:16 pm »

Was about time i post a vid like that.

<a href="http://www.youtube.com/watch?v=lc1wKMV-gHY" target="_blank">http://www.youtube.com/watch?v=lc1wKMV-gHY</a>

My main critique point is that i seem to descend way too fast.
Also some of the half-squats are actually closer to 1/4 squats. But that's not much of an issue , on the heavier set ( 253 ) they were all halfs , considering 'legit half' the one i put in slo-mo.

Let me know what you guys think...

adarqui · « **Reply #1 on:** October 04, 2010, 04:33:24 pm »

Quote from: vag on October 04, 2010, 01:32:16 pm

Was about time i post a vid like that.

My main critique point is that i seem to descend way too fast.
Also some of the half-squats are actually closer to 1/4 squats. But that's not much of an issue , on the heavier set ( 253 ) they were all halfs , considering 'legit half' the one i put in slo-mo.

Let me know what you guys think...

below parallel squats look good, even with the fast descent, but the "half" squats definitely need a controlled/slower descent.. just go down nice and controlled and right as you're hitting half squat depth, explode up (transition + concentric = max accel).. the speed of descent on the half's is making them look more ugly than they should be, because it's kind of throwing you all over the place & each rep has slightly different depth.. with a slower/controlled descent they'd look alot better i'd imagine..

below parallel squats look good, your core can handle whatever weight you're using on below parallel because of how you are also utilizing half squats, so you're very comfortable with a fast 185 below parallel.. the only small change i'd make is possibly getting rid of your 'head up' as you initiate the downward movement, for example, i'd keep eyes focused a bit down (~-45 degrees) so that your spine stays more neutral as you descend into the squat.. i'm not a fan of 'looking up' or any of that during squatting, you're just doing it slightly.. it might be more comfortable by looking down 'slightly', try it out.

peace man

Raptor · « **Reply #2 on:** October 04, 2010, 05:18:09 pm »

Please tell me that's an Olympic bar

vag · « **Reply #3 on:** October 05, 2010, 03:58:10 am »

Thanks for the tips Andrew. Slower descend + try looking down it is , let's see what happens in next sessions...

Raptor i wish , that's a pathetic 15kg bar with steady thickness , yuck!

Raptor · « **Reply #4 on:** October 05, 2010, 08:12:44 am »

I was about to bet that. Does it have rotating ends? Or what you mean by "steady thickness" is that it doesn't?

If if doesn't it makes such a big difference when squatting because it creates forces on the back that weren't supposed to be there (because the ends don't rotate to take those forces away).

vag · « **Reply #5 on:** October 05, 2010, 08:30:22 am »

Quote from: Raptor on October 05, 2010, 08:12:44 am

I was about to bet that. Does it have rotating ends? Or what you mean by "steady thickness" is that it doesn't?

If if doesn't it makes such a big difference when squatting because it creates forces on the back that weren't supposed to be there (because the ends don't rotate to take those forces away).

nah , no rotating ends , just a retarted solid piece of steel , about 1,5'' or max 2'' diameter

I've read your relevant discussion a few weeks ago ( with zgin if i remember well ) and i was concerned about it.
I even mentioned it as a reason for my BSS vs Squat ratio , the smith i do the BSS has olympic bar with thick rotating ends.
I squatted once there and i got 6x286 as opposed to 6x231 on the shit-bar-free-squats , and with much better form and depth too!
bleh...

Raptor · « **Reply #6 on:** October 05, 2010, 09:46:32 am »

Well you better believe it makes such a dramatic difference...

If you think about it, this takes away so much from your leg strength potential because you can't use a weight that's actually challenging for your leg strength. You use a weight that's challenging for your form, while the legs can cope with that weight with no problems whatsoever.

That's a lot of lost training stimulus.

vag · « **Reply #7 on:** October 05, 2010, 01:48:08 pm »

Quote from: Raptor on October 05, 2010, 09:46:32 am

Well you better believe it makes such a dramatic difference...

If you think about it, this takes away so much from your leg strength potential because you can't use a weight that's actually challenging for your leg strength. You use a weight that's challenging for your form, while the legs can cope with that weight with no problems whatsoever.

That's a lot of lost training stimulus.

That's a very interesting part , im not sure how exactly it goes.
So there's a huge deficit betwen smith and free squats , like 50lbs in the 6-rep range.
But how much of it is it because of the thin-olympic bar and how much because of the balance/help the smith machine gives?
Id like to hear what Andrew has to say about that...

Joe · « **Reply #8 on:** October 05, 2010, 02:09:28 pm »

Quote from: vag on October 05, 2010, 01:48:08 pm

Quote from: Raptor on October 05, 2010, 09:46:32 am
Well you better believe it makes such a dramatic difference...

If you think about it, this takes away so much from your leg strength potential because you can't use a weight that's actually challenging for your leg strength. You use a weight that's challenging for your form, while the legs can cope with that weight with no problems whatsoever.

That's a lot of lost training stimulus.

That's a very interesting part , im not sure how exactly it goes.
So there's a huge deficit betwen smith and free squats , like 50lbs in the 6-rep range.
But how much of it is it because of the thin-olympic bar and how much because of the balance/help the smith machine gives?
Id like to hear what Andrew has to say about that...

Well, in most smith machines, the bar alone does not weigh 45lbs, I think it is usually closer to about 25lbs, so that accounts for a portion of the discrepancy.

Raptor · « **Reply #9 on:** October 05, 2010, 03:04:27 pm »

Get in a gym with a proper bar and see the difference.

I for one can't squat at all in a fixed bar squat kind of environment...

vag · « **Reply #10 on:** October 05, 2010, 03:33:14 pm »

Quote from: Joe on October 05, 2010, 02:09:28 pm

Well, in most smith machines, the bar alone does not weigh 45lbs, I think it is usually closer to about 25lbs, so that accounts for a portion of the discrepancy.

Depends on the smith , at the last gym i went the bar with it's equipment ( to roll on the smith axis ) weighted 24kg according to the manufacturer , this one is 20kg.

Quote from: Raptor on October 05, 2010, 03:04:27 pm

Get in a gym with a proper bar and see the difference.

I for one can't squat at all in a fixed bar squat kind of environment...

Agreed , never thought of squating on the smith , i just had to do it once coz the rack was taken.
This gym im going is very close to my home so its really convenient but ill examine my choices.

Still want to hear adarq's extended opinion about normal/olympic bar differences.

Raptor · « **Reply #11 on:** October 05, 2010, 04:26:24 pm »

Yeah I know what you're saying, I'm going to a very close by gym as well in the winter that is, it's like 5 minutes away. Costs a lot though (~40$ per month, my monthly salary being ~350) but whatever.

adarqui · « **Reply #12 on:** October 05, 2010, 05:26:03 pm »

Quote from: vag on October 05, 2010, 03:33:14 pm

Quote from: Joe on October 05, 2010, 02:09:28 pm
Well, in most smith machines, the bar alone does not weigh 45lbs, I think it is usually closer to about 25lbs, so that accounts for a portion of the discrepancy.

Depends on the smith , at the last gym i went the bar with it's equipment ( to roll on the smith axis ) weighted 24kg according to the manufacturer , this one is 20kg.

Quote from: Raptor on October 05, 2010, 03:04:27 pm
Get in a gym with a proper bar and see the difference.

I for one can't squat at all in a fixed bar squat kind of environment...

Agreed , never thought of squating on the smith , i just had to do it once coz the rack was taken.
This gym im going is very close to my home so its really convenient but ill examine my choices.

Still want to hear adarq's extended opinion about normal/olympic bar differences.

i've never squatted on a 'standard bar' so I really don't know.. I'd imagine weight would 'feel' heavier/less stable on a standard bar, because of how small it is and how the ends don't usually rotate.. not sure though, never had a standard bar in any gym i've been in.

Squatting on a smith would definitely suck compared to oly bar though.. Trying to go deep on a smith would feel like hell I imagine.. I personally would think it would be 'harder' on a smith to go deep than free bar, just because of how locked into position you are with the smith, for me i'd hate that.

peace

vag · « **Reply #13 on:** October 06, 2010, 03:58:23 am »

Quote from: adarqui on October 05, 2010, 05:26:03 pm

i've never squatted on a 'standard bar' so I really don't know.. I'd imagine weight would 'feel' heavier/less stable on a standard bar, because of how small it is and how the ends don't usually rotate.. not sure though, never had a standard bar in any gym i've been in.

The guys here are pussys , most gyms don't even have a squat rack and this one that im going and has a squat rack uses normal bars , not only for squats , everywhere , bleh!
Previous gym had nice oly bars ( even the small EZ bar had thick rotating ends ) but no squat rack , meh...
There's a new gym opening near my home and it looks like a good one, lets see...

Quote from: adarqui on October 05, 2010, 05:26:03 pm

Squatting on a smith would definitely suck compared to oly bar though.. Trying to go deep on a smith would feel like hell I imagine.. I personally would think it would be 'harder' on a smith to go deep than free bar, just because of how locked into position you are with the smith, for me i'd hate that.

peace

For me it's easier to go deeper at the smith , but it leaves a fake feeling , the forced vertical descend and the assisted balance make you feel it's an artificial movement , squating at the smith machine is horrible!
Even with standard bars free squats >>>> oly bar smith squats.

adarqui · « **Reply #14 on:** October 06, 2010, 04:45:30 am »

Quote from: vag on October 06, 2010, 03:58:23 am

Quote from: adarqui on October 05, 2010, 05:26:03 pm
i've never squatted on a 'standard bar' so I really don't know.. I'd imagine weight would 'feel' heavier/less stable on a standard bar, because of how small it is and how the ends don't usually rotate.. not sure though, never had a standard bar in any gym i've been in.

The guys here are pussys , most gyms don't even have a squat rack and this one that im going and has a squat rack uses normal bars , not only for squats , everywhere , bleh!
Previous gym had nice oly bars ( even the small EZ bar had thick rotating ends ) but no squat rack , meh...
There's a new gym opening near my home and it looks like a good one, lets see...

damn that SUCKS.. hope this new gym has oly bars, i can't imagine them not having oly bars, any new gym should have them?!@?!$?!@

crazy

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Author Topic: squat form check (Read 7829 times)

vag

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