Again with the passive aggressive posts. Hate to tell ya but you’re not going to get much help in this thread after how it started.
[quote]yolo84 wrote:
[quote]alternate wrote:
Can we get back on topic?[/quote]
Please could you make clear the aim of this thread.[/quote]
I want to know how to perform single legged squats in a way that keeps the spine neutral, still allows for full ass to grass ROM, and also recruits the posterior chain to the greatest extent…
bulgarian split squat: foot elevated behind your body on a bench or something, db’s in hands if youre a man
hollla at ya boi
[quote]alternate wrote:
[quote]JoabSonOfZeruiah wrote:
[quote]alternate wrote:
[quote]JoabSonOfZeruiah wrote:
[quote]alternate wrote:
Not posting a pic, guys, so feel free to not believe me
those questions about deads were sort of hypothetical, but I am looking to get into them now.
Is Steve Cotter’s back still rounded though? It looks only just rounded. But it also looks like he is significantly shifting all the emphasis to his quads with that form - he’s obviously highly skilled so no dissing him - but I’d like to sit really far back on the heels and still maintain a neutral spine.
What about doing them from a high box so the non-working leg can dangle all the way down - it is easier to keep a neutral spine then - does anyone have a vid of someone doing it with a neutral spine?
Is it actually physically possible to do? And if it is, what mobility drills should you work on to achieve it?[/quote]
At a certain point physics goes into play, if your going to be doing pistols sitting back on your heel with a neutral spine, either your range of motion will be very small or you will fall backwards, your knee will shift forward even with a weight held in front of you if you do not want to fall backwards and get decent range of motion meaning you can’t de-emphasize the quads.
Since this is the bodybuilding forum do this for your legs.
Thanks.
Does this only apply to unilateral squats (ie. pistols, though) - or do bilateral squats enable you to sit MUCH further back and still squat ass to grass with a neutral spine?
Is it actually physically possible to lean really far forwards with a neutral spine (to prevent falling over backwards) when your hip is flexed ass to grass in a pistol squat - and all the weight is on your heel? If so, I guess it’s a mobility issue holding everyone back. (Since no-one seems to be able to use this form). What mobility drills would correct this?
What about doing pistols the TRX way, where you hold onto the rope so you can lean way back without falling over backwards. When weighted would that be a good exercise, or completely useless?[/quote]
A lot of it has to do with your center of mass over your base of support(either feet or foot) for the same person a front squat and back squat done to the same ass to grass depth using the same weight; in the back squat ones torso and/or shins will lean more forward than the front squat to keep the center of mass over the base of support making both ass to grass styles place more emphasis on the quads.
If your sitting back like in a power lifting squat and involve the hamstrings more in the movement you really can’t squat ass to grass and at best are able to hit parallel or a bit lower.
Similar mechanics occur for the pistol squat[/quote]
Hey, but if you’re leaning really far forward in an a2g back squat, doesn’t that make it hip dominant rather than quad dominant? And I thought the glutes really came into play the deeper you go below parallel?
Is forwardness of the trunk angle, or the vertical-ness of the shin the more important factor in making a squat movement quad or hip dominant?
Having the weight in front of your body allows a more vertical shin when squatting a2g, as the weight pulls you forward so you can lean further backwards (in turn making the shin more vertical) without falling over. But a vertical shin increases posterior chain involvement.
Having the weight on your back when squatting a2g means you need to lean forward in order not to fall over, which in turn causes the knee to drift over the foot. But a forward torso lean increases posterior chain involvement.
Which of the two above options increases posterior chain involvement the most?[/quote]
I hope you read the article I posted; anyways you are pretty much are generally going to have one kind of form when doing a2g squats whether front or back. In the back a2g squat yes your ass and hamstrings will be a bit more involved due to the shifting of weight forward provided by your trunk position and shins but will be similar to the front squat a2g if you have the mobility for it. Now in a hip dominate i.e. power lifting squat which involves more hamstrings glutes and erectors your trunk is even more forward and a2g is limited by the fact that your chest and knees will get in the way before you hamstrings will touch your calves as said in the article and at most expect to get at or a little below parallel.
Similar mechanics occur for the pistol squat and is the reason why so many people round there thoracic spine forward to shift the weight a bit forward. If you want to nail your posterior chain I would look at a different exercise and if you want to keep your shins perpendicular to the floor while doing it maybe look into Bulgarian split squats as your base of support is wider.
What are your goals and are you interested in moving beyond body weight exercises for your legs?
[quote]alternate wrote:
[quote]yolo84 wrote:
[quote]alternate wrote:
Can we get back on topic?[/quote]
Please could you make clear the aim of this thread.[/quote]
I want to know how to perform single legged squats in a way that keeps the spine neutral, still allows for full ass to grass ROM, and also recruits the posterior chain to the greatest extent…[/quote]
This is completely fucking irrelevant!
This is a bodybuilding forum and what you are asking is just so ridiculous it isn’t funny. Why have you posted this here? What are you planning on doing if the answer yah bro squat on one leg with your eyes closed for extra sweep is given?
You have said multiple times “oh if it’s not squats or deadlifts no one cares” you should ask yourself why!! Why is it that that’s what people do along with presses and curls etc?
Why is there a video of the greatest bodybuilder of all time training for the biggest competition in bodybuilding squatting and dealifting 800???
Why isn’t Ronnie standing on a box doing a one legged pistol squat while screaming everybody wanna do a pistol squat but don’t nobody wanna keep a neutral spine!
[quote]yolo84 wrote:
Why isn’t Ronnie standing on a box doing a one legged pistol squat while screaming everybody wanna do a pistol squat but don’t nobody wanna keep a neutral spine![/quote]
I genuinely lol’ed, but I fucking hate you, and die. (All username-related, nothing personal. Asshole.)
[quote]SSC wrote:
I fucking hate you, and die. (All username-related, nothing personal. Asshole.)[/quote]
If it helps at all - it is actually a bit of a private joke and is purely ironic.
If it doesn’t - fuck you!
OP - where are you you angry huge legged mofo?
[quote]yolo84 wrote:
Why isn’t Ronnie standing on a box doing a one legged pistol squat while screaming everybody wanna do a pistol squat but don’t nobody wanna keep a neutral spine![/quote]
Hilarious!
[quote]yolo84 wrote:
[quote]alternate wrote:
Can we get back on topic?[/quote]
Please could you make clear the aim of this thread.[/quote]
To trick someone into discussing barbell squat mechanics so he can transfer the principles over to pistols and avoid adding any external load for a while longer.
[quote]roybot wrote:
[quote]yolo84 wrote:
[quote]alternate wrote:
Can we get back on topic?[/quote]
Please could you make clear the aim of this thread.[/quote]
To trick someone into discussing barbell squat mechanics so he can transfer the principles over to pistols and avoid adding any external load for a while longer. [/quote]
Busted.
Seriously, though I dunno what’s wrong with you people.
[quote]alternate wrote:
Seriously, though I dunno what’s wrong with you people.[/quote]
As has been mentioned multiple times already - you have made a completely pointless thread in a bodybuilding forum asking a TOTALLY irrelevant question. Tossed in a few complete lies (legs too big for clothes). Then had this whole nice guy passive bullshit response when every decides to take the piss.
Beyond all the jokes, people are actually helping you by saying if you are interested in BB this shit is not relevant at all and you should like everyone else, just focus on the basics.
Instead you just want to play the victim while implying you are some enlightened scientific functional guru and everyone else is a squats and deadlift roided up neanderthal.
In conclusion, GTFO!
[quote]alternate wrote:
[quote]roybot wrote:
[quote]yolo84 wrote:
[quote]alternate wrote:
Can we get back on topic?[/quote]
Please could you make clear the aim of this thread.[/quote]
To trick someone into discussing barbell squat mechanics so he can transfer the principles over to pistols and avoid adding any external load for a while longer. [/quote]
Busted.
Seriously, though I dunno what’s wrong with you people.[/quote]
You start a thread asking how to perform an unweighted pistol with a straight back, citing it as a progression, then you jump to torso positioning in barbell back squats. Now you clearly haven’t been doing b/b squats, even said your only form of leg training was the pistol…so what purpose was there to bringing up weighted squats other than to surreptitiously obtain the info you originally asked for?
[quote]yolo84 wrote:
[quote]alternate wrote:
Seriously, though I dunno what’s wrong with you people.[/quote]
As has been mentioned multiple times already - you have made a completely pointless thread in a bodybuilding forum asking a TOTALLY irrelevant question. Tossed in a few complete lies (legs too big for clothes). Then had this whole nice guy passive bullshit response when every decides to take the piss.
Beyond all the jokes, people are actually helping you by saying if you are interested in BB this shit is not relevant at all and you should like everyone else, just focus on the basics.
Instead you just want to play the victim while implying you are some enlightened scientific functional guru and everyone else is a squats and deadlift roided up neanderthal.
In conclusion, GTFO![/quote]
When all the dust settles on this, I’ve built decent leg size using nothing but pistols. Is it freaky size? Of course not. But the absolute truth is that ‘normal cut’ pants that fit my waist size no longer fit my thighs if I want to sit down without discomfort, so I need to go up a size in the waist.
I don’t see why I need to use pictorial evidence to prove this - I’m not claiming to be the hulk - the above is a somewhat standard predicament for anyone who vaguely works out their legs.
Since pistol squats have added muscle on me (and they must have helped Steve Cotter build muscle as well), I think they can be legitimately discussed in the ‘Bodybuilding’ section, no? This isn’t titled the ‘Bodybuilding Exclusively Using Methods Utilized In Ronnie Coleman’s Career’ section, is it?
A pistol squat is just an exercise, and one that I use. Just because I use it, you’ve categorized me into some bosu-ball handstand-doing 110lbs weighing ‘functional freak’ hippie who looks down on anyone who lifts a weight. As far as I’m concerned, if an exercise works then it’s worthwhile, so bodyweight training and weight training are both good.
I now want to be able to do pistols with a neutral spine, so I can load them and keep progressing at them. That’s the issue of the thread.
If you think that pistols are too pussy an exercise to be worth your time to comment on, then that’s good, but it would waste everyone’s time for you to post on this thread.
LOl the OP seems completely reasonable and genuinely curious in furthering his knowledge on a specific type of training. Just cuz he doesnt want to post pics doesnt mean we have to shit on his life or not give him any advice. Its not like hes a joiner this month, has 1 post and is trolling hard, he is simply asking for further advice one one subject and really didnt make any claims about anything until asked, and his claims are not outrageous, hell even with untrained legs it was always my legs and ass that didnt fit in jeans so hes really not claiming anything outthere. Not to suck the OP’s dick, but guys, we all need a chill pill once in a while instead of over reading into everything.
FLIPCOLLAR, your reactions still make me laugh so hard, especially the ‘seen this thread before’ hahaha you have some pure gems man. Looking thick as hell too bro.
Just thought id post that…carry on with the shit storm.
At one point in this sites history I was the craziest thing goin
Not anymore…
[quote]Ct. Rockula wrote:
At one point in this sites history I was the craziest thing goin
Not anymore…[/quote]
Lulz how sad
[quote]bignate wrote:
LOl the OP seems completely reasonable and genuinely curious in furthering his knowledge on a specific type of training. Just cuz he doesnt want to post pics doesnt mean we have to shit on his life or not give him any advice. Its not like hes a joiner this month, has 1 post and is trolling hard, he is simply asking for further advice one one subject and really didnt make any claims about anything until asked, and his claims are not outrageous, hell even with untrained legs it was always my legs and ass that didnt fit in jeans so hes really not claiming anything outthere. Not to suck the OP’s dick, but guys, we all need a chill pill once in a while instead of over reading into everything.
FLIPCOLLAR, your reactions still make me laugh so hard, especially the ‘seen this thread before’ hahaha you have some pure gems man. Looking thick as hell too bro.
Just thought id post that…carry on with the shit storm. [/quote]
FWIW Joab posted everything he needed to know. Rewinding even further to Alternate’s OP, he should have asked the people who told him to pistol with a neutral spine how he should do it and where he could find the vids.
That’s my polite answer.
My impolite answer is available on request.
^request made.
[quote]bignate wrote:
^request made. [/quote]
Seconded.
Give it to me.
[quote]alternate wrote:
[quote]bignate wrote:
^request made. [/quote]
Seconded.
Give it to me.[/quote]
OK. Ask and ye shall receive…
IMO, you would’ve been much better off posting such a thread in the conditioning forum. What’s done is done though, so no point in dwelling on it.
You keep changing the parameters of your original question. Gone from asking about neutral spines, to how to make a pistol quad dominant vs. hamstring dominant, to how to make it a posterior chain exercise(?), to discussing back squat form, to justifying posting this in the bodybuilding forum by holding up the vid of Steve Kotter (not a bodybuilder, but a kettlebell/ conditioning coach) doing pistols with extra load - something you seem unwilling to commit yourself to.
You seem to be looking to do anything but add load (which has a host of benefits the unweighted variety doesn’t provide).
In case it seems like I’m being unduly negative, I do pistols myself, but I don’t think they should be the core of a hypertrophy routine, nor do I think the progression should be as difficult or as complicated as you’re making it out to be.
I still think you’d better served lifting weights, even if it’s just adding load to your pistols (Jim Bathurst of Beastskills seems to be doing fine on a combo of pistols and squats).
If, after all that, you’re still hung up on spine alignment, try pistols with your arms raised above your head - it should stop you from being able to round your back.