Just started squating (new years resolution) I was hoping you guys could throw your personal advice my way. I know the basics
tecknique is every thing
Go parallel or go home
Im working in assistive exersizes like: bulgarian split/squats,hack/squats,box/squats and Iv read about neuro conection strength so I make sure to do a set of twenty at 135
Im trying to do the two sets of 3 and the last set you do 7 and move up 5 or ten pounds, the only problem is my weight is a joke. Max 230 and still trying to rep 205 3x2,1x7 its been about 8weeks I try and lift 3 days a week
go to youtube n type in " so you think you can squat" and watch it all. Helped me out a fair bit.
as for programing you could try 5/3/1 approach. simple and effective
Follow a specific program. Starting strength is a fine one, Madcow/Texas Method is also good to do after that. Do that for a few months to get you to a 315+ squat and then go from there using 5/3/1 or WS4SB or Westside itself.
I just have to say… This is the best new years resolution I have ever heard. Good for you.
I think most often mobility is the biggest problem. This is where the prayer squat and other basic sretches can really help. Check out mobilitywod for some advice.
As far as depth… I think that for a beginner depth should be as deep as you can go before technique breaks down. This means you should be working with the bar until you can get at least to below parallel then increase weight. Obviously you are stronger than this now, but really make sure you are getting deep. It is better to sqaut 100lb very deep than 200lb to barely parallel IMO.
A big question is high bar vs low bar. You should experiment with both as both have advantages.
I think you should squat often. Don’t have to kill yourself every session, but get in there to practice at least 3 times a week. Even go in 12 times a week just to move the bar for 4x10. Just practise it so much that it feels more natural then walking.
[quote]arramzy wrote:
As far as depth… I think that for a beginner depth should be as deep as you can go before technique breaks down. This means you should be working with the bar until you can get at least to below parallel then increase weight. Obviously you are stronger than this now, but really make sure you are getting deep. It is better to sqaut 100lb very deep than 200lb to barely parallel IMO.[/quote]
Eh, parallel is parallel. You should definitely be ABLE to go beyond parallel, but if it would pass in a meet (one that has fairly strict depth rules, NASA or USAPL come to mind), it’s fine, IMO.
[quote]arramzy wrote:
As far as depth… I think that for a beginner depth should be as deep as you can go before technique breaks down. This means you should be working with the bar until you can get at least to below parallel then increase weight. Obviously you are stronger than this now, but really make sure you are getting deep. It is better to sqaut 100lb very deep than 200lb to barely parallel IMO.[/quote]
Eh, parallel is parallel. You should definitely be ABLE to go beyond parallel, but if it would pass in a meet (one that has fairly strict depth rules, NASA or USAPL come to mind), it’s fine, IMO.[/quote]
You are very right. People just usually have a terrible estimation of what is really depth so I always encourage deeper because odds are you aren’t deep enough when you start.
the best stuff i have done for improving my squats are:
1)like someone else said, read that deathless performance blog. he has 2 great blogs, tissue work and ankle mobility work.
2)lots and lots of facepulls and glute activation work. i will do 50-100 reps twice a week on these.
3)doing box squats and goblet squat. i will warm up with the goblets and even some overhead squats while real close to my cage so it forces me to stay more upright. i dedicate an entire day now to box squats and do 15-20 sets of them.
