Maybe this could help a little too
When I first started taking programming seriously several years ago, I did a lot of GCZL stuff. I was the dumb person who thought deloads were not necessary for me, so I went a whole year without taking one deload. I thought having tennis ball knots in your upper back was normal! Then I stopped being a dummy when I started 5/3/1 and started doing the deloads as prescribed. So I’m far less opposed to resting than when I first started lifting thankfully, but I do probably overextend myself at times. I would agree that most people who maintain logs here don’t have problems pushing themselves.
@Cyrrex I’ve actually never used a belt in my life. Another sort of “I don’t think I’m lifting enough to necessitate it” sort of thinking. But I also wonder if it might just cover up the problem more than make it better. Dunno.
@whang Yup, watched it multiple times. I keep mentioning Chad’s front squat example near the end of the video showing how it isn’t difficult to cheat the movement. My form looks 10x worse than that clip! Videos like these from JTS make me more and more compelled to try belt squats.
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I watched this video yesterday and tried implementing some of Max’s cues with just bodyweight squats. I know the general “chest up” and “keep the knees forward” gist, but his discussion of foot pressure was interesting to me. I think I’ve been squatting with most of the weight on my heels for my entire life, even when trying to clean up my form the past few weeks. I can feel the difference when I change to mid-foot. It’s like night and day just with a BW squat. Gotta say I felt a little personally attacked when he mentions how people can squat for years without ever strengthening their legs. I think this is why I keep stalling around 140ish pounds.
For once I’m sorta excited to squat tomorrow and see what happens with this small tweak.
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Think of it more like a tool. A tool that helps you understand how to engage your core. You do not use it all the time, you use it when you need to use it.
That said, have any of the videos you have posted been with light weights? Do you have the same issues when the weights are much lower?
This post has video of light FSL on the back squat, but I haven’t filmed anything lighter on fronts
I’m still seeing almost 100% of your problem being in your upper back as far as bracing goes. Mid and low back don’t really change angle or round, but you lose your head and shoulders fairly early in your sets. A belt could exaggerate that issue enough that it forces you to correct it, or you could end up leaning on the belt too much and create other issues. Definite catch-22 there.
This will help a lot as far as not shooting your hips back, but will take some getting used to. Glad you stumbled upon this.
Saaaaaaaaaame. Your lower back will thank you. haha
I think my anatomy doesn’t do me many favors here. I definitely don’t have proportions like Max, haha. But instead of blaming my problem solely on that and hoping it will magically improve by itself, I shouldn’t have neglected it for so long. Hope this can clean stuff up tomorrow and become a new normal 
probably won’t resolve subpar bracing but want to see how much I can improve without shelling out $$$$ on a belt, especially this early in my lifting life
Do you you have long legs?
- First measure height _____
- Measure leg length from the malleolus to the ASIS (anterior superior illiac spine) _____
- Measure the tibia length from the malleolus to the bottom of the knee cap _____
- Calculate femur length (leg length – tibia length = femur length)_____
- Calculate the ratio of tibia to femur (tibia length x 100 / femur length) _____
- Calculate the ratio of the leg to total height (leg length x 100 / height) _____
Short legs = 40-43% of height
Average legs = 44-47% of height
Long legs = 47-51%+ of height
If you wanna get bigger and/or stronger there’s no reason to use a belt. Makes u lift more. It doesn’t matter how much you are currently lifting because the goal is always to be better and belt helps.
If you can’t breath/brace properly already then a belt won’t help you (if that’s the case that should be your priority). IIRC EMG studies show that core muscles activate harder with a belt so is not like you’re neglecting your core either with belted training.
If i was a betting man i’d bet on leg press and hack squat as exercises that will build up your legs. When u get access again i guess
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There’s more to it than limb lengths I think. It’s easier to observe movements for efficiency then it is to run a battery and tests and scans. Interesting chart tho where is that from?
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@Voxel Unfortunately no hard data, as I own no tape measure. But I have a few female friends significantly taller than me (around 5’8) and found that we have approximately the same arm and leg lengths. I don’t think I subconsciously self-select for friends with long torsos and short legs either…
@guineapig Not planning to step back into a gym again, so that’s why I’ve been thinking about the belt squats so much. Already cancelled my membership at a powerlifting-esque gym earlier in the pandemic as I was still requested to pay, and I don’t think the owner was too pleased with me. And my university gym doesn’t have any of that equipment nor does anyone know when it will reopen.
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What kinda rubbish gym doesn’t have a leg press?
Lol idk the gym here is not as good as my college gym for some reason. It doesn’t even have anything to do dips
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Is it really a gym then lol. Whereabouts are you? Are there lots of decent gyms. I feel like in the US there’s one on every corner. I’m in Australia and there’s enough good gyms but not many
Go for it. Like the greats say, you gotta find the cue that works FOR YOU. Took me one year to understand pulling the slack and wedging yourself into the bar in deadlifts lol
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Probably the best piece of advice you’ll get right here @Bagsy
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I’m in the US, but I really don’t feel like paying a monthly gym fee and risking exposure just to use one piece of equipment. Plus I don’t have a car and avoid taking public transit unless absolutely necessary nowadays.
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Dan John would say that restriction leads to expansion. In other words, by having “restricted options”, you force yourself to engage your brain more and find solutions to problems rather than auto piloting the “obvious solution”. @T3hPwnisher has written extensively on the subject too.
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