I squat high bar and keep my torso pretty much upright, and go very deep. I naturally prefer a more narrow stance squat, which is great for quad involvement and activation, but not so great for hamstring/glute involvement.
I feel like my squat is going to stall soon, as it’s getting harder and harder to finish up my last rep(s) of my work sets, and it feels like it’s mostly due to not using my hams/glutes enough. I know that with a super wide PL-style stance, it’s hard to NOT rely on glute/ham involvement, but that stance doesn’t really work for me. I’m a taller guy, and just don’t feel stable all wide like that.
Are there any cues for the oly squat that I can use to try and force more help from my glutes/hams? I feel like I have a LOT left on the table that I can’t tap into, since my conventional dead is almost 2x my squat!
What about ham/glute specific exercises? We don’t have a GHR in my gym, so I’ve been trying to use RDLs and bridges, but I feel those both more in my lower back than in my hams/glutes. I guess it’s a form thing, or my low back is just very weak?
Make sure your consciously twisting and screaming you feet into group. You can stand with a empty bar and get a good burn in your qlutes without even trying to squat just doing that.
Hip Thrusts, Glute Bridges, and RDLs are your best bet.
[quote]Reed wrote:
Make sure your consciously twisting and screaming you feet into group. You can stand with a empty bar and get a good burn in your qlutes without even trying to squat just doing that.
Hip Thrusts, Glute Bridges, and RDLs are your best bet.[/quote]
Thanks Reed, I know you’re a squat king 'round these parts so I just want to make sure I understand your point…
You’re not saying that I should be PHYSICALLY moving/twisting my legs, right? Just trying to make myself “grow roots” into the ground?
I feel like I can do that in the top 1/2-3/4 of the movement, but as I enter the hole, it’s like I go back to instinct to just try and shoot out to safety. Usually this means relying on my quads more than anything. Maybe I need to drop the weight back some? I feel like I just got done re-building my squat, and now I’m hitting a wall again haha.
Also, does that same tip apply to the RDL, bridges, etc? Because it seems like I can’t get a great MMC with my glutes/hams on those a lot of times.
No I mean physically you should be screwing your feet into the ground. Your knees and quads will actually turn out and keep them twisting out as much as possible. Even if they come back in do everything you can to keep the tension there and flex hard. As for the Glute Bridges just play around with it till you find a position for it to feel in the Glutes.
When I bring my feet in closer to me and push specifically through my heels I feel it alot more in my Glutes. Alot of times I’ll even take my toes off the ground to really feel my glutes in that position. Post up a video of your squat for us. That would help alot as well.
Oh, I get what you mean. That’s awesome, I can feel that effect now, even just sitting here.
I know what you mean about the heels, I feel that on deadlifts for sure. Toes even come off the ground sometimes at lockout. I can’t seem to replicate that with squatting though (toes up, I mean), as it feels less stable. Maybe my knees are tracking too far forward, or something.
I’ll try and get a video up, I squat again tomorrow. I train solo, and the rack is pretty narrow, so it may not be the best angle/shot.