Hi all,
Just looking for thoughts on form. My goal is to hit a reasonable depth and to maintain constant tension by not locking out, in the Meadows “near lockout but not there” mode. This was a fairly heavy set, but I’m interested in what happens when I’m at my heaviest work sets, so any criticism is fair game.
Wanted to invite comments/flames/telling me I suck/etc. Esp from folks like BlueCollar if he’s around. Looking to improve.
Thanks!
That’s too much weight for you. Those look to be a hybrid of partial squats/good mornings. Ideally, you should remain more upright without flexion in the spine and hit a greater depth. Upper back could be a lot tighter as well.
[quote]Headache wrote:
That’s too much weight for you. Those look to be a hybrid of partial squats/good mornings. Ideally, you should remain more upright without flexion in the spine and hit a greater depth. Upper back could be a lot tighter as well.[/quote]
Agreed that low back is definitely the weak point. I think the back issue hinders depth as well insofar as it throws off the sitting back motion.
On most days (like today), I start with squats and have a weight to work up to that I do for one high rep set (the above) and then one to two full lockout sets with fewer reps. Then I do my high rep work at about 50 pounds lighter. So today, I did the above set, then a set of full lockout at the same weight. Then, I went down 40 pounds for my rep work (2 sets), then down another 20 pounds for two more higher rep sets…
At this point, doing the high rep heavy set serves two purposes, at least in my head: it acclimates me to doing that weight with the high reps in mind and it points to my weak points. That’s why I posted the vid.
When you set up, before you un-rack, try focusing on pinching your shoulder blades together as hard as possible and creating a “big chest”…this may help you to stay more upright and hit depth.
[quote]Headache wrote:
When you set up, before you un-rack, try focusing on pinching your shoulder blades together as hard as possible and creating a “big chest”…this may help you to stay more upright and hit depth.[/quote]
FWIW, I think keeping your upper back tight on squats is over rated. I talked to a training partner of mine about this as well and he said he doesn’t focus on keeping his upper back tight either, but rather just “lets the bar sit there.”
It seems like heavy front squat holds/unracks are all I recommend on here anymore, but I think it’s one of the most beneficial exercises one can do to help build core strength (which will be hugely beneficial in maintaining an upright posture.)
OP, what are your goals? If it’s leg hypertrophy without any plans to ever compete in PL, then by all means continue with what you’re doing. However, if you ever do want to PL, then you need to work on depth and I would strongly advise not doing ‘no lockout squatting.’ But that’s only if you have PLing in mind. If it’s just pure hypertrophy you’re looking for, then others on here will be able to give you better advice.
[quote]rrjc5488 wrote:
[quote]Headache wrote:
When you set up, before you un-rack, try focusing on pinching your shoulder blades together as hard as possible and creating a “big chest”…this may help you to stay more upright and hit depth.[/quote]
FWIW, I think keeping your upper back tight on squats is over rated. I talked to a training partner of mine about this as well and he said he doesn’t focus on keeping his upper back tight either, but rather just “lets the bar sit there.”
It seems like heavy front squat holds/unracks are all I recommend on here anymore, but I think it’s one of the most beneficial exercises one can do to help build core strength (which will be hugely beneficial in maintaining an upright posture.)
OP, what are your goals? If it’s leg hypertrophy without any plans to ever compete in PL, then by all means continue with what you’re doing. However, if you ever do want to PL, then you need to work on depth and I would strongly advise not doing ‘no lockout squatting.’ But that’s only if you have PLing in mind. If it’s just pure hypertrophy you’re looking for, then others on here will be able to give you better advice. [/quote]
Not really sure about longer-term interest in powerlifting, but the goal in this particular movement is leg hypertrophy and maximizing TUT.
[quote]Headache wrote:
When you set up, before you un-rack, try focusing on pinching your shoulder blades together as hard as possible and creating a “big chest”…this may help you to stay more upright and hit depth.[/quote]
Any advice on low back strengthing and programming? To be totally honest, I’ve–at least up to this point–always let my squatting and barbell rows (and formerly deadlifting) take care of my low back strength. It hadn’t really been the sticking point prior to right around now.
The best thing I’ve ever found to correct squat issues is safety squat bar squatting. You are forced to stay upright and it strengthens all of the areas that can be compensated for in a normal back squat. It looks as though you train at home. If that’s the case, then a SSB would be the best equipment investment you could make IMO.
[quote]rrjc5488 wrote:
It seems like heavy front squat holds/unracks are all I recommend on here anymore, but I think it’s one of the most beneficial exercises one can do to help build core strength (which will be hugely beneficial in maintaining an upright posture.)
I can agree on this
OP, what are your goals? If it’s leg hypertrophy without any plans to ever compete in PL, then by all means continue with what you’re doing.
I, however, strongly disagree with this. IMO continuing in the same fashion is not only detrimental to gains but risky as well. I would have to say correcting the form issue would also lead to more quad focus and allow the OP to reap more benefits (size/strength) from his efforts regardless of the goal.
I think the bar is too high on your shoulders for the type of squat you are attempting, and that is ultimately what is causing the form issues. The rest of your form looks to be low bar, but the bar placement seems to be in the middle of high and low bar.
I made a video a while back showing how I set up for low bar squats. If you want to use that type of squat, give it a watch and see if it’s helpful.
[quote]DoingWork421 wrote:
Just looking for thoughts on form. My goal is to hit a reasonable depth…[/quote]
Not sure if I should laugh or cry. What an abortion that was. I think I just lost all hope for all this…
I’m sort of repeating the above, but I think that moving to a more upright back position and going a little deeper will do a better job at shifting the emphasis back [from the back] to the legs.
You’ll have to go lighter at first to do that, but you’ll also be training your legs a bit more directly.
You may want play with some light goblet squats to see what tweaks you could make to your movement pattern. Since these keep you pretty upright, your knees and hips will track a bit differently. And then apply that knowledge to your back squat.
You should get a bit more glute and hamstring engagement as you go deeper too.
Disclaimer: I don’t squat anywhere near as much as you.
[quote]infinite_shore wrote:
[quote]DoingWork421 wrote:
Just looking for thoughts on form. My goal is to hit a reasonable depth…[/quote]
Not sure if I should laugh or cry. What an abortion that was. I think I just lost all hope for all this…[/quote]
That’s fair enough. Again, a heavy set to point to weak areas when doing continuous reps.
Why is no one out-raged about this set? What am I missing here?
Does Meadows encourage 25% ROM on no-lockout-squats?
Ed Corney’s form is what I’m comparing your video to.
[quote]Claudan wrote:
Why is no one out-raged about this set? [/quote]
I don’t feel like that will make him or I bigger or stronger.
[quote]Claudan wrote:
Ed Corney’s form is what I’m comparing your video to. [/quote]
I didn’t realize until just now that Arnolds shoulders stretch from ring to ring. That’s crazy.
[quote]T3hPwnisher wrote:
[quote]Claudan wrote:
Why is no one out-raged about this set? [/quote]
I don’t feel like that will make him or I bigger or stronger.[/quote]
^^I have to second this. “Out-rage” just seems inappropriate. When a grown man puts himself out there like the OP did and asks for honest advice/criticism; that is what he should receive.
Just for the video, some loose fitting shorts next time please!
I’d add that you’re too sloppy. Keep everything nice and tight so there isn’t as much rocking.
but what about your back