Nice work Colin
Ht have a good vacation.
Here are the Squat Videos. You can see as the weight up goes my knees cave in…But I look good doing it eh??? LOL
Here is the last Dead Lift, I think I had some more in me…
Comments, suggestions, all welcome!
Ill just comment on what I can see going on…
Are your toes pointed out very much? Also, from what I am seeing it looks like bringing in your stance a bit would help a lot. That and pointing your toes out and forcing your knees to track over your feet.
I used to be the same way but I have largely corrected it… with the help of scott obviously.
Here is a video of my squat from a while back:
Here is one more recently:
I think you can see that my stance is a bit narrower, and you can’t really see it in the second video but I point my toes out, where as in the first video I don’t.
Good work, Colin! You make squatting look so easy… well, possible. Was that your wife shouting “go Colin”?
Deadlift really looked easy, bet you could have done more. Good thing Jim didn’t see it or he would have smacked you for not getting your butt down. He was a real form Nazi when watching my warmups.
Thank you Jowee, I will definitely give that a try. You look like two different lifters in your before and after. So much more controlled in the second. Your first video looks very familiar to me…lmao
Cav, that was my Daughter on the Video duty, lol. I don’t try to drop my butt all that far down instead I try to lock my back in a tight arch and pull myself down to the bar. When I drop my butt down I tend to come up hips first…but what the hell do I know most times I just try to pick the damn thing up …lol
Great squat vids, especially that 2nd attempt where you buckled in the middle for a second then pushed on through. I could see exactly the point where you knew you’d gotten it. Great effort.
I agree you looked good for a lot more on the deads.
Just to finish off the meet here is the 330 BP…
Good benching, Colin!
Damn, didn’t know you’d been up to all that over here. You definitely had more in you on the 505 DL. Big, big congrats. Vids make me think about shaving my head.
hey colin,
just watched your squat vid. your issue is the most common of all squat problems. it’s a domino affect- as you drop into the hole and drive out, you allow the elbows to drift back. when that happens the upper body loses tightness. when that happens you begin to lean forward. as you lean forward the weight goes with you. once the weight is in front of your hips, your knees cave as the body attempts to maintain control over the weight by transferring the stress to the quads.
so to fix it, you have to start at the beginning of the problem. it’s all in keep the weight centered over the hips. to do that you need to force your elbows under the bar and actively keep them down throughout the lift. i explain it like this- imagine someone standing in front of you pulling cables attached to your elbows towards them. if you watch my squat vids you will see that i’m actively keeping my elbows under the bar the entire time. as a result i stay upright and the weight stays over my hips. the lower you carry the bar, the harder this is. i used to low bar squat but it absolutely killed my shoulders and arms. now i squat with a fairly high bar position and it’s easy to keep my elbows under the bar.
lastly, when i squat i start the lift by pushing my knees out and continue to do so until i reach the bottom. at this point i’ve built up a ton of tension in my hips. once i hit that point all i have to do is reverse the motion and continue forcing the knees out. it’s straight up and straight down. now i know that flyes in the face of how many squat, but it works for me and those that i’ve trained.
Thanks Scott I appreciate your wisdom. So move my stance in a bit, start with knee’s out, and keep my elbows under the bar. Sounds simple enough…
I will really work on this as I want to get this squat number up. About 5 years ago I hit 500 raw and 435 buried me in this comp. I was pretty happy with the DL though…
Haha, I forgot to mention that in my post. From scott yelling at me over and over to keep my elbows down it finally became habit and you can see it in the second video it looks like.
thanks for posting the vids colin…solid work. and wow, ditto about joweee, what a difference.
been on vacation with daughters for the last week, still managed to train every day…high rep circuit type stuff at various hotel fitness centers and commercial gyms, and my hotel rooms, using bands and bodyweight stuff.
highlight, supersetting 10x10 military press 135lbs with 225lbs atg raw squats.
giant set db curl to press and squats, 10 reps each set, starting with 15’s, ending with 70’s, no rest, follower by giant squat sets starting with bar, and adding 20kg until 100kg for 10 reps each set.
pulled a 495lb deadlift with no straps, belt, anything, not even chalk.
good night!
Good Stuff Mike, sorry for Highjacking your thread. Too lazy to start my own, lol.
Thanks for the squat tips, today I did some light work while incorporating the technique changes. Pulling my elbows forward instantly made me more stable and pointing the feet our helped my ankle mobility allot. I didn’t have anything heavy on there as today was speed work but 10x2@225 felt good.
[quote]maraudermeat wrote:
hey colin,
just watched your squat vid. your issue is the most common of all squat problems. it’s a domino affect- as you drop into the hole and drive out, you allow the elbows to drift back. when that happens the upper body loses tightness. when that happens you begin to lean forward. as you lean forward the weight goes with you. once the weight is in front of your hips, your knees cave as the body attempts to maintain control over the weight by transferring the stress to the quads.
so to fix it, you have to start at the beginning of the problem. it’s all in keep the weight centered over the hips. to do that you need to force your elbows under the bar and actively keep them down throughout the lift. i explain it like this- imagine someone standing in front of you pulling cables attached to your elbows towards them. if you watch my squat vids you will see that i’m actively keeping my elbows under the bar the entire time. as a result i stay upright and the weight stays over my hips. the lower you carry the bar, the harder this is. i used to low bar squat but it absolutely killed my shoulders and arms. now i squat with a fairly high bar position and it’s easy to keep my elbows under the bar.
lastly, when i squat i start the lift by pushing my knees out and continue to do so until i reach the bottom. at this point i’ve built up a ton of tension in my hips. once i hit that point all i have to do is reverse the motion and continue forcing the knees out. it’s straight up and straight down. now i know that flyes in the face of how many squat, but it works for me and those that i’ve trained. [/quote]
Meat do you have pain or problems with your hips? I was getting tendonitis in my right hip. I am in the process of dropping some weight and letting it rest till I pick it back up in a few months. Is this just an imbalance? Possible GM and Hammy defenciency?
Colin, you are always more than welcome to this little thread. And your vids led to THE MEAT posting on my thread…how cool is that.
damn, what do I have to do to get some advice from him?
well not posting much lately… vacation with my girls in DC, and work, and the headache of trying to sell our current home and buy another…or rent, or buy, or rent…ARRRGH!
you get the picture.
I train every day…I do only a few lifts. sq, dl, pc, press, dips, chins, pushups, and barbell curl, prowler and hill sprints. thats it.
I try to hit all these movements at least o1-2 times a week.
wont bore everybody to tears…but here is the highlights.
deadlift 220kgx1 raw…then 170kgx18
back squat 5x10x120kg raw
big pr on pushups, 44 continuous. 4 chains x10
press 100kgx5
recent pr in the Power clean 150kg!!! whoo-hoo! have not done this much since the late 1990s when I was still doing highland games. did it with a hook grip too!
nothing else interesting to report this last week…not to say anything above is even remotely interesting…
i need to get my prowler fixed. i have been doing bw squats or the empty bar for “conditioning” and it is not as effective as the prowler. not nearly.
also, my left knee that needs surgery is getting worse from all the squats, I barely made it through 5x10x100kg yesterday.
today. good day on the power cleans.
pc 100kgx11
chins 5x10
deadlift 100kg 5x10
So your knee that hurts during squatting is OK when you power clean?
That’s interesting, because I have bad knees too, but now I’ve recently shifted focus onto the Olympic lifts my knees are feeling much, much better. Weird!