Lots of things to consider for me personally. I know quads are limiting my squat and I’ve felt more than once on the climbing wall that my back squat is disproportionately strong to how little it helps me with insane single leg feats…
Simultaneously though, it’s striking how much more efficient I feel when employing a slightly wider stance and sitting back more. It makes the weights I use during quad-dominant work sets feel like warmups.
However, the way I’m training right now (3x back squats) I don’t want to do it quad dominant on slow-eccentric day and isometric-day and toss out all those cues and body positions come concentric day just to lift more weight as it muddies the movement pattern too much for me.
Will try after the next deload to swap and do zerchers one day, front squat the other, and my “funky” back squat the third day and hope that training quad dominant squat variations twice will be enough to resolve the inefficiency.
Front squats and zerchers are alright. Pretty easy to shift the load off your quads through at least relative to hack squats/leg press which is why I recommend em.
High bar is pretty good for sticking close to comp style. Is your high bar alright or does it turn into an abomination quick?
I’m quad dominant (or posterior weak depending on how u look at it) myself but know a fair number of people who are super hip dominant. Two approaches that work are light-ish weight perfect reps for volume and working the quads with hack squat and leg press than kinda force the legs to work. They are kinda non specific to getting strong in low reps (I’m thinking powerlifters) but anything less, half measures don’t do shit when the hip dominance is stronk
Haven’t tried high bar squats in ages. I have a case of no-traps I’ll try and weave in some lighter sets during my warmup and see if that’s a possible solution.
For me it’d have to be hack squats primarily (which I already do) as the plate loaded leg press at my gym and my anatomy is a femuer/hipbone smasher galore. There is a machine leg press that’s not plate loaded but it has a load ceiling. I guess I could string out a few cycles on it though with slow tempo and pausing in the bottom. (I’m thinking “aloud”)
Ye something like that. Im keen for gyms to open up again so I can use the hack squat / leg press and build up me legs. As long as u get some effective work in for this particular issue. Getting bigger and stronger legs will automatically improve technique. Ez
I’m really happy with how quickly my TM moved. My best 1RM is a grindy 110. Getting super close to a BW bench press!
4x6 pullups
100 band pull aparts
Also couldn’t resist trying out the landmine belt squat. You can tell that it’s awkward for me and that it pulls me pretty far forward. I can sense I’m bad at it (which is good). I purposely didn’t push it on these, but I can definitely feel this in the quads more than anything I’ve done before. I do wish I could elevate myself a touch more though. I think another pair of 45lb bumpers for elevation would be great. Or if I could think of another way.
Possibly lol. Maybe stroll outside and grab soy ice sized rocks or something. If I got hardware stores some blocs of wood wud be useful for this and other movements like block pulls
I’m getting sloppy while deadlifting again, but I’m also rusty when I return from deload.
I didn’t know my limits on belt squats, so only the top 3 sets felt like much. I need something else for elevation so I can use one of my bumpers for the landmine instead of both of my 25s. I used up all smaller plates already. Maybe stack a couple of concrete blocks for 12" height or something?
Today’s “conditioning” was a not super strenuous 8.5 mile hike. Some elevation but definitely more relaxing than anything else. Nice getaway as the semester picks up. I found a friend here willing to do longer hikes with me. We’re planning more challenging ones soon, which should be great to see the fall colors.
I’ll try and weave in some lighter sets during my warmup and see if that’s a possible solution.
