[quote]Sam_Boy wrote:
Quick question here guys obviously the OP isn’t going anywhere near parallel but parallel is what you should aim for right depending on build?
Only reason I ask is I aim for exactly parallel when I squat as I thought that was optimum, I am 6 foot exactly by the way as I know height can make a difference to things like this.
I know it is slightly different because I don’t go for 1RM I do it for hypertrophy but I just read this and thought I’d ask if I would benefit from going lower than parallel or should stick with what I do. [/quote]
The discussion here isn’t regarding “optimum depth”, but simply competition depth. Squat depth will always be dependent on goals. If your goal is to get a squat that passes in competition, you need to hit the depth for said competition. If the goal if your squat is to build your legs, depth can be higher.
If you are getting the results you need from your training, I would say no changes are necessary. If not though, play around with depth.
I am unable to watch the video in class we aren’t allowed on youtube. Anyway, it sounds like you had the problem I had. Do hip mobility force your knees out. If you really hit mobility hard, like I would do 30 min drills and feel really lose afterwards. Youll hit parallel. I went from barely being able to hit parallel with no weight on my back to far past parallel.
Of course I couldn’t squat as much but if you aren’t hitting parallel then the squat wont pass. Weight doesn’t mean a single thing if you can’t do the exersize. Would you bench and now touch your chest, or pull a deadlift from the floor. Gotta hit parallel before you max on anything.
Your squat looks a lot like mine…if I were to squat 100Lbs over my 1 rep max.
Your problem isn’t hip flexibility, or foot placement, or post workout shake. It’s strength. Find the heaviest squat you can do below parallel and you will have a number to build against.
Just going to agree with most on here, your main problem is the biggest problem I see in weight rooms every day, ego. You didn’t get remotely close to getting 315 and you stated you “Max” was even higher. Swallow your pride, be a man, stop fooling yourself and lower the weights, a lot. Just a pure guess but your true Max is probably less than 225. This isn’t meant to insult you, you are doing that to yourself by not owning up to reality and being honest with yourself.
Here’s another video from today. I was using just the bar. I also put a band between the saftey bars. I’m still about an 2 inches off from where I want to be in this video. Skip ahead to :45, that was the best one, I think. I also appreciate the input of everyone. The last time I maxxed out before I got ‘‘370’’ was when I was in football, so my coach gave me an up call when I hit parallel. Back then it was at 335. I’m going to follow what you guys are saying and lighten up the weight a whole lot. I am pretty cocky cause I lift so much more weight than all my buddies.
Getting rid of those new balance shoes and using something with a flat heel will go a long way towards helping you hit depth. Go for a chuck taylor or wrestling shoe, and until then try just squatting in socks to see the difference. Additionally, your knees are tracking pretty far forward, as you can tell simply from how close the band is to your body when you start the squat.
The forward movement of the knee is going to make it slightly more difficult to hit depth compared to if you sat back more. Getting new shoes will help you sit back, but it also needs to be something you focus on, as right now you are primarily sitting down.
Engage the descen fm the hips more and less from the knees.
There’s a lot of forward lean too. Squatting might feel better if you switch to low bar.
None of those would’ve passed at the meets I’ve been at. You’re basically going to have to relearn the movement. Spend like 30 minutes a day doing various stretches and forcing yourself into a correct position.
For now don’t get obsessed over what exactly you stretch or how and JUST DO SOMETHING. It’s more important to really start to feel your body and what you’re doing rather than choose some shit and go through the motions.
Engage the descen fm the hips more and less from the knees.
There’s a lot of forward lean too. Squatting might feel better if you switch to low bar.
None of those would’ve passed at the meets I’ve been at. You’re basically going to have to relearn the movement. Spend like 30 minutes a day doing various stretches and forcing yourself into a correct position.
For now don’t get obsessed over what exactly you stretch or how and JUST DO SOMETHING. It’s more important to really start to feel your body and what you’re doing rather than choose some shit and go through the motions.
[quote]Aidan76543 wrote:
Here’s another video from today. I was using just the bar. I also put a band between the saftey bars. I’m still about an 2 inches off from where I want to be in this video. Skip ahead to :45, that was the best one, I think. I also appreciate the input of everyone. The last time I maxxed out before I got ‘‘370’’ was when I was in football, so my coach gave me an up call when I hit parallel. Back then it was at 335. I’m going to follow what you guys are saying and lighten up the weight a whole lot. I am pretty cocky cause I lift so much more weight than all my buddies.
Dude you aren’t even hitting depth with the bar… This isn’t rocket science. You should be able to easily hit depth with the bar. You sure you’re not hurt or something like that?
Edit: WTF are you doing with your head throughout the movement? Some people(still the minority) look down when they squat, but I’ve truly never seen someone that goes from looking up to looking down. Gotta practice how you play. Treat light weight like its heavy and heavy weight like its light.
OP You need to bring those feet in. Inside of your hips are locking up(adductors) because you squat like a geared lifter. Bring your feet in and get your ass down. You also clearly get the weight way too forward on your toes, hence the step forward on your 315. Didn’t look like you ever controlled it after actually standing up to me.
@ T3hPwnisher Cheers just wanted to make sure, well I am steadily increasing weight at parallel with no knee or ankle problems and the next day my glutes and quads hurt so guess that means carry on as I am?
@ OP There is an article on here I read a month or two ago suggesting doing leg curls before squats to warm up the hams and increase stability and flexibility in the squat and it works really well. Give it a go, do a few sets of leg curls before you squat and then lower the weight up the reps of your squat and build it back up I would say but don’t up the weight if you don’t hit parallel.
Practice goblet squats with a pause at the bottom. You’ll maintain a more upright torso. From there I’d almost say move on to front squats, being sure to hit depth each time, and then to back squats.
[quote]kgildner wrote:
Practice goblet squats with a pause at the bottom. You’ll maintain a more upright torso. From there I’d almost say move on to front squats, being sure to hit depth each time, and then to back squats.[/quote]
This is what we do with clients in the OPs position.
[quote]Aidan76543 wrote:
Here’s another video from today. I was using just the bar. I also put a band between the saftey bars. I’m still about an 2 inches off from where I want to be in this video. Skip ahead to :45, that was the best one, I think. I also appreciate the input of everyone. The last time I maxxed out before I got ‘‘370’’ was when I was in football, so my coach gave me an up call when I hit parallel. Back then it was at 335. I’m going to follow what you guys are saying and lighten up the weight a whole lot. I am pretty cocky cause I lift so much more weight than all my buddies.
Dude you aren’t even hitting depth with the bar… This isn’t rocket science. You should be able to easily hit depth with the bar. You sure you’re not hurt or something like that?
Edit: WTF are you doing with your head throughout the movement? Some people(still the minority) look down when they squat, but I’ve truly never seen someone that goes from looking up to looking down. Gotta practice how you play. Treat light weight like its heavy and heavy weight like its light. [/quote]
I’m looking at my feet most of the time when I look down. And I did hurt my knee a while back while in football. Wasn’t too bad though. I thought I’ve been squatting correctly for the past 4 years. This is ridiculous! I’ve been blind, but now I can see.
Don’t let it kill your enthusiasm OP we have all had to retrace our steps with a movement and go back to basics before whether it is due to form problem, injury or loads of other things.
This thread has given you plenty to go back and try and before you know you will be back to same weight with full flexibility and good depth, take the positive that you have identified an issue now rather than another year or two down the line.
[quote]Sam_Boy wrote:
@ T3hPwnisher Cheers just wanted to make sure, well I am steadily increasing weight at parallel with no knee or ankle problems and the next day my glutes and quads hurt so guess that means carry on as I am?
[/quote]
If the goal of your squatting is to steadily increase weight at parallel with no knee or ankle problems and the next day your glutes and quads hurt, then your technique is meeting your goals. If that is not your goal, you have to ask if this technique is meeting your goal.
If that 's truly as low as you can go then you’re going to have to use myofascial release at the three hinges of ankle, knee and hip before you go adding weight. I don’t think it’s about finding the magic stance that will take you lower. You have to hit the trigger points and reduce hypertonicity to return your muscles to their full lengths.