Adarq.org

http://www.youtube.com/watch?v=mFGbr_GoAcY

adarq et all , does this look like suitable form ? (esp the second video)

Looks pretty good! Couple things:

• You're not parallel on any of them, which doesn't matter that much in the end unless you're trying to do ATG or whatever. On the 275's, it's more like a half squat. Just pointing it out.
• You do a weird little sit-back thingy before you go down, small, kinda just looks like a hitch. Like zgin's Charles Barkley squats but 1000 times less noticeable. Try to focus on sitting down and back smoothly rather than doing a little prep move, then squatting.
• Otherwise, back looks okay, shoulders look okay. Knees look okay, no wobbling although they're coming out a little far.

If any of that didn't make sense let me know and I'll try again.

i agree with pretty much all of that, the only thing i've cmoe to have a problem with regarding squatting is that 'push the hips back first' crap.. i mean i'm pretty much on the go straight down bandwagon, which is a very small bandwagon.. I think PL ruined performance training, or something. If not ruining it, they did some damage.

the squats still look good though, very strong too man..

peace

thanks for the feedback

i agree my depth wasnt that good, but for what im trying to accomplish its fine/ at parallel on the 325 reps or damn close, def not ATG just trying to get to legit parallel

no sign of back rounding which is my main concern

im just worried if i take away the sit back portion, it will be way too knee dominant

adarq, do you really think sititng back like i do deters performance gains, or the complete sit back shins vertical squat does?

post some more sets today

i dont think mine, or yours, will ever look that good lol

i still like to get back and a more lower bar placement for most (although mine isnt a true low bar, more of a tweener)

its funny, because on here you guys kinda say the sit back is unnessacary, but the guys i train with and a good friend who trains under james smith is like man, you dont sit back enough look at them knees, but man you go low lol...

Those are better than 90% of gym squats you'll see. I see what you're trying to do with the sitting back.  If you can do it correctly it is  a more efficient squat because it engages the hamstrings.  If you sit back correctly as you descend down you should feel your hamstrings being stretched like a rubber band. They'll help blast you out of the hole if you maintain that tension but if you stay upright and let your knees come forward you'll lose that. The problem with the upright squats and front squats is they effectively take the hamstrings out of the movement. That can be an advantage depending on what your after, but for general foundational lower body strength generally you want to target more musculature. The key IMO is staying away from the superwide powerlifitng squats and using an athletic stance and not leaning excessively forward with the upper body.

Quote from: LBSS on July 22, 2010, 02:42:16 pm

Looks pretty good! Couple things:

• You're not parallel on any of them, which doesn't matter that much in the end unless you're trying to do ATG or whatever. On the 275's, it's more like a half squat. Just pointing it out.
• You do a weird little sit-back thingy before you go down, small, kinda just looks like a hitch. Like zgin's Charles Barkley squats but 1000 times less noticeable. Try to focus on sitting down and back smoothly rather than doing a little prep move, then squatting.
• Otherwise, back looks okay, shoulders look okay. Knees look okay, no wobbling although they're coming out a little far.

If any of that didn't make sense let me know and I'll try again.

i agree with pretty much all of that, the only thing i've cmoe to have a problem with regarding squatting is that 'push the hips back first' crap.. i mean i'm pretty much on the go straight down bandwagon, which is a very small bandwagon.. I think PL ruined performance training, or something. If not ruining it, they did some damage.

the squats still look good though, very strong too man..

peace

I agree, hips and knees should initiate the movement at the same time. However, BBALL's squat is indeed pretty "knee dominant" in the sense that most of the work is probably done by the quads in that position. It also seems as if the weight shifts from mid foot to the fore foot, which underpins the notion of a quad dominant squat. I would also like to see him use his hips more and also initiate the squat with hips and knees simultaneously instead of going hips first. I think the squats at the end look pretty good but the improvements I mentioned are not that difficult to achieve. The benefit would be a more balanced squat that strengthens glutes, quads and hamstrings instead of relying on quads a lot more.

Those are better than 90% of gym squats you'll see. I see what you're trying to do with the sitting back.  If you can do it correctly it is  a more efficient squat because it engages the hamstrings.  If you sit back correctly as you descend down you should feel your hamstrings being stretched like a rubber band. They'll help blast you out of the hole if you maintain that tension but if you stay upright and let your knees come forward you'll lose that. The problem with the upright squats and front squats is they effectively take the hamstrings out of the movement. That can be an advantage depending on what your after, but for general foundational lower body strength generally you want to target more musculature. The key IMO is staying away from the superwide powerlifitng squats and using an athletic stance and not leaning excessively forward with the upper body.

ya, though, with my close stance + feet neutral + half squat, i get tons of hamstring.. people with shorter legs might have problems getting alot of hamstring in that style of squat, but then they'd be able to squat oly style with good form alot easier.. even so, I get most of my hamstring work from lunges and now pmghr's.. I always took that approach for the people I trained too, that's why i'm so big on unilaterals.. I never could understand how someone could neglect unilaterals anyway, they are so beneficial..

So ya, my formula would be, if you can't engage hamstrings too well in squat, with squat form being "pretty nice", I would:
- hit unilaterals hard
- hit ghr/hamstring isolation hard
- sprint hard

eventually they will become more active in squat regardless of form (to a point) simply from getting stronger.

peace!

Quote from: LBSS on July 22, 2010, 04:17:17 pm

Word to the "hips back" thing being the wrong cue. A better way is just to think about keeping the bar in one vertical plane, not letting it shift forward or back throughout the movement. You end up moving your butt back by default, but the goal is to get the weight down and up, everything else is secondary to that.

ya, i blame the PL'rs for teaching people who don't squat in suits, how to squat in suits.



here we go:

<a href="http://www.youtube.com/watch?v=R_jxTc2ITA8" target="_blank">http://www.youtube.com/watch?v=R_jxTc2ITA8</a>

Those squats are so perfect. That video is amazing.