Weeell… I’d say it would be favorable to break at the knees and hips simultaniously.
It will prevent proper glute involvement and instability at the hips, causing you to fold over more.
Yes, to a certain degree and especially if we are talking about taller athletes with less favorable levers for squatting, the knees must travel forward to a certain degree! Just try this at home: Do a deep sqaut without ANY forward knee movement. What you will notice is that you have no choice but to lean forward to a huge degree + at a certain point your hips will have to tilt and your lower back will round in. That’s just an exaggeration but it drives the point home.
Yep. Also I could/ should have used ‘quads’ instead of anterior (knees shooting back and hips rising) and ‘back’ instead of posterior.
That is a pretty cool drill. BUT the scenario that he is talking about isn’t actually the one that is problematic in your case.
He mentions knees caving in and being pushed out again in the squat, which is super common and as he explains himself not necessarily a problem.
In your case, the knees aren’t going out far enough in the first place!
I do think that’s a technique/ strength issue, but just to be sure, I’d like you to check your internal and external hip rotation as well as your dorsal flexion of the ankle for mobility restrictions.
If you are unsure about how to do this, I can link videos a little later (gotta run currently, haha).
I like it to waken up the glutes when my gym bag is too messy to find a decent band.
Send it my way fam. I’ll try to self-screen, but I have a easy time relaxing into joints* (unhealthy), so I’ve found it quite tough to use unloaded movements to screen for issues. Or I’ll steal mobility at another joint to accomplish the “goal” of the screen.
* I was the runt out of all the guys growing up, so during any physical altercations I just had to learn to go really limp or I’d probably have ended up with dislocated things.
Ankle testing is easy: Assume a hip to shoulder width stance and without shoes, squat all the way down to the bottom. Are you able to do that without your heels leaving the floor? Good. No, but with shoes? Acceptable. No, but with a raised heel (or squat shoe)? Not good. Not at all? Terrible.
If my heels are inline with my shoulders (to clarify, broom stick under armpit it goes straight down to the heel), and my feet are allowed to rotate out at about 30 degrees it is not a problem.(ATG)
If I have to keep my feet hip-width, I have to come up on my toes. Doesn’t matter if I get to rotate my feet out or not.
With hands behind the head,
Shoulder width stance: can get into an ATG squat but I have to counter balance by bringing my torso forward. My torso also has to move forward a little with the broom stick
Hip width stance: hah.
But yeah, some dorsiflexion work probably wouldn’t hurt.
This might be it. I didn’t really feel a good stretch, but I’ll work on it. I found another one of their screens (5 inch wall test) for ankle mobility and I passed that.
Just popped by here been a while since last time. @Koestrizer made a great breakdown of the squat.
Take a look at some of the videos of Squat university again.
About bracing take a look at Brian Alsruhes videos on this.
I don’t think your squat was that terrible, small things to change.
Play around with the bar position high bar more upright torso low bar more forward torso.
Foot position can be tingled too, higher bar narrower stance lower bar wider stance and everything in between.
Initiating: high bar knees first, low bar hips first.
The most important thing is that the bar must travel in a straight line over mid foot.
There are no rule no perfect or best way to squat. Except bar must travel in a straight line over mid foot.
Looking at your squat it was low bar style, ending with the bar in front. Next time try lowering the bar, just a cm or so and see what happens.
Change ONLY one thing at a time.
You could try widening the stance a bit
Try initiating more with you knees.
But ONLY try to change on thing.
@danteism cheers for helping me figure out some of the programming around the HIT stuff. Still training out in that spirit and loving it. I’m about an hour post-workout from a session that didn’t even use intensity techniques and my muscles are giving me the good kind of grief. Genuinely laughing because it feels so weird to feel properly worked while not feeling ground down to a pulp. I suppose that even when I dialed back before I was pushing myself to hard to really benefit on a “normal” program. Numbers increase every session, mood is much better (I don’t crash after just a few weeks).
Sounds great, and like a sustainable way to train and get stronger!
I’d vager you’re on the sweetspot for your volume tolerance as of now, which is great news! Be sure to keep us on track with the program.
I’m still figuring out my to be - programming, at the moment it is kind of a strength circuit - wave loading kind of deal. If something can be called a strength - density program, it’s this. I’ll make a post once it feels right
@tontongg I’m curious as to what your daily diet is like since you don’t really eat that much vegetables but I couldn’t find a post of yours including a sample day or a log for that matter in which to ask you. Care to share simply to satisfy my curiosity?
Things in Sweden are more or less the same as before.
I’ve been logging in a paper journal for a while. Just lost that this week though. Not really pushing for performance in the big four at the moment and training with less structure than previously, and am subsequently not particularly keen on writing down my workouts digitally.
Just trying to add circumference everywhere basically. My legs have grown with two centimeters but my arms are the same despite prioritising arms x)…
