Show Posts
21631
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: March 19, 2010, 12:48:57 am »
Ok so I'll go first. All of the stuff below is on "squatting for athletic performance", not for a meet.
Firstly, I don't like to force depth for people with long leverages, such as high jumpers/various basketball athletes. However, with these athletes, we do work on depth, especially during the warmup/work up sets. But for someone who is "very strong" yet has "very long femurs", I'm not going to sit there for months and months trying to get them to look like a powerlifter.
I get alot of people asking me how I teach squat form, as do most trainers. I feel that squatting off pins is probably the most effective way to teach the squat.
Really Lanky Athletes
So, for long femur'd high-jumper-build athletes, we'll go as low as possible without rounding. I can't really find any videos of half squats the way I do them, and I deleted (by accident) all of eddie's squat videos, but here's how he would squat:
Here's a video of me doing it, please post some nice half squat videos of high jumpers if you have them:
Half squat, close width, feet neutral:
<a href="http://www.youtube.com/watch?v=yKd87aDtHGA" target="_blank">http://www.youtube.com/watch?v=yKd87aDtHGA</a>
Not on video, half squat off pins, close width, feet neutral. scratch that. Here's a link to me squatting off pins, significantly above half squat tho: http://www.youtube.com/watch?v=QF-Fp5ZeAwo (after the isos)
Non-lanky athletes
For non-lanky athletes, deep squatting comes alot easier.
Here's Taje doing some, most of the other videos are alot darker. Also, most of his vids are maxes. He keeps his form tight in those videos but their are deviations. When trying to bump up his squat, we'd sacrifice depth temporarily as he built strength under the new weight, then worked his way back down. He also used pin squats to zero-in on his form.
Regular squat:
<a href="http://www.youtube.com/watch?v=IJpCnoCmtLI" target="_blank">http://www.youtube.com/watch?v=IJpCnoCmtLI</a>
^^ Here taje is squatting 195 for reps. Most of his vids are darker and max attempts, so this is one of the best I got. He's hit 315 @ 150, below parallel.
Pin squat:
<a href="http://www.youtube.com/watch?v=8yq6ZVo0e70" target="_blank">http://www.youtube.com/watch?v=8yq6ZVo0e70</a>
So, two different athletes with two very different builds. I saw no point in holding eddie back trying to turn his squat into some kind of PL-style squat. Due to the close stance, he got massive hamstring /glute recruitment, so did I, so does everyone.
Half squatting can also be done for athletes like taje, as they peak vert. Most of the time spent should be below parallel though.
peace
Firstly, I don't like to force depth for people with long leverages, such as high jumpers/various basketball athletes. However, with these athletes, we do work on depth, especially during the warmup/work up sets. But for someone who is "very strong" yet has "very long femurs", I'm not going to sit there for months and months trying to get them to look like a powerlifter.
I get alot of people asking me how I teach squat form, as do most trainers. I feel that squatting off pins is probably the most effective way to teach the squat.
Really Lanky Athletes
So, for long femur'd high-jumper-build athletes, we'll go as low as possible without rounding. I can't really find any videos of half squats the way I do them, and I deleted (by accident) all of eddie's squat videos, but here's how he would squat:
- Armpit width stance
- Feet neutral
- Mid-bar
- Inhale, hold, & brace abs on the way down and on the way up, until 3/4ths of the way back up
Here's a video of me doing it, please post some nice half squat videos of high jumpers if you have them:
Half squat, close width, feet neutral:
Not on video, half squat off pins, close width, feet neutral. scratch that. Here's a link to me squatting off pins, significantly above half squat tho: http://www.youtube.com/watch?v=QF-Fp5ZeAwo (after the isos)
Non-lanky athletes
For non-lanky athletes, deep squatting comes alot easier.
- Slightly wider than shoulders width stance
- Slight external rotation causing a slight toeing out
- Mid to High bar
- Inhale, hold, & brace abs on the way down and on the way up, until 3/4ths of the way back up
Here's Taje doing some, most of the other videos are alot darker. Also, most of his vids are maxes. He keeps his form tight in those videos but their are deviations. When trying to bump up his squat, we'd sacrifice depth temporarily as he built strength under the new weight, then worked his way back down. He also used pin squats to zero-in on his form.
Regular squat:
^^ Here taje is squatting 195 for reps. Most of his vids are darker and max attempts, so this is one of the best I got. He's hit 315 @ 150, below parallel.
Pin squat:
So, two different athletes with two very different builds. I saw no point in holding eddie back trying to turn his squat into some kind of PL-style squat. Due to the close stance, he got massive hamstring /glute recruitment, so did I, so does everyone.
Half squatting can also be done for athletes like taje, as they peak vert. Most of the time spent should be below parallel though.
peace
