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But this would be strange in my case as my hamstring's are way stronger than my quads that my body if ucontrolled falls into a good morning squat. I used to do a lot of hamstring oriented exercises such as natural glute ham raises, single leg hyper extensions but am now building my quads.

Yes, i think that's a good point, hips shooting up out of a bottom of squat means your hamstrings didn't hold back angle -- but additionally, it could also mean your quads didn't have enough strength to move the bar up and your body compensates by getting into a more mechanically advantageous position to complete the lift. It's possible your hamstrings are strong enough to hold back angle but didn't and it was your quads which weren't strong enough to move the load. Therefore your body intentionally lost back angle to put yourself in a better position to lift the weight. It's not clear cut what's going on at all.. no black and white answers..

This sort of makes sense...after a really heavy squat day the first thing that used to get sore was my hamstrings. Always thought it was weird but fogured they just weren't up to par.

Side note: Somewhere in KFs journal I remember him saying he doesnt dp dedicated pc work because he gets a lot of ham recruitment the way he squats.

KF is a special case, he's a former olympic lifter (lots of pulling --> strong hammies) and also he has acquired and maintained the amount of hamstring strength he needs to squat what he does through years of backsquatting, whether it's for higher reps and thus challenging his hamstrings to maintain backangle on those heavy/long limit sets or from maintaining back angle in the bottom position of a deep paused squat. But yeah, it makes sense why hamstrings get sore after a hard squat session. It was never quads, quads are strong, prime movers for people with an athletic background because we've trained them hard all our lives through sport. It's why we can put a lot of weight on the bar and do half squats or quarter squats without much problem, cause our quads are plenty strong. It's just at that depth, hamstrings aren't being challenged cause there the back angle is easier to maintain.

Postulates: 1. DL jumpers need strong quads. 2. Strong quads help us jump and run faster in athletic activity. 3. Athletic squatting helps build stronger quads faciliating 1 and 2.

The above are taken for granted on first principles.

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Argument: When squatting a challenging rep near RM, squats turn into good mornings. This suggest hamstrings are not able to maintain back angle. This means hamstrings are not strong enough. In the past on this forum this was rejected and it was proposed rather it was quads which were not up to the task. I was told to front squat because this would build up the missing quad strength and bring enough leg strength to the table. The prescription/antidote was correct but the explanation was wrong (explained below).

New information: Whenever i've used a belt, i find my form deteroriates instantly, even in first reps not close to RM. I never understood why, however, with the study that came out recently (linked on this sub forum), it was suggested a belt helps us squat better by allowing the legs to work harder than sans belt. That was the missing link in the explanation for my back squats with a belt -- by using a belt, my hamstring were overloaded and were not able to maintain back angle! Hence squat mornings when using a belt.

Fix: Make hamstrings bigger and stronger.

Role of front squats revisited: It turns out a rep limit set also exhibits the problem described above, namely to maintain back angle. It just so happens front squats require a upright back but nevertheless the hamstrings are responsible for maintaining this back angle. By doing front squats, i wasn't 'bringing up my quads' as suggested but rather, i was training my hamstrings to be stronger and better at maintaining back angle!!

Future exploration: How do i do an even better job of bringing up my hamstrings so i can use a belt and become a big squatter (180kg)? That's where i'm stuck .. i know front squats help but it feels somehow not enough. There might be other ways to build up hamstring strength to maintain back angle. An idea I had was simply to do more belted squatting and force my hamstrings to be exposed to more loading and hence learn to maintain back angle in that overloaded situation. Interestingly, unlike many others who use a belt to lift more weight, i would have to use weight less than my beltless squat, since that would address my weakness better.

I got my first fb dunk the other day, didn't mention. It was at training. No was chasing me. I think there was a late, faint foul fall i didn't hear. Still counts?

<a href="http://www.youtube.com/watch?v=2x474y3tab8" target="_blank">http://www.youtube.com/watch?v=2x474y3tab8</a>

good old rutgersdunker, still a beast.

You think windmills are so easy? You have to rotate your arm very powerfully and quickly in that split second that you're in air. It's not as you think it is.

Go to a lower rim that would give you his reach and try windmills, film them too.

perhaps you're right, i have thought windmill ability is more of a function of total air time than vertical reach on a jump .. still do i guess.

has this been posted already?

45" SVJ (apparently)

i didnt know that good SVJ tekniq involved such a deep squat.. wonder how i can jump with that form.. maybe high 20s