you got some amazing gains from it. you know best what you can tolerate.
Yeah man, the 150 did have alot of knee cave lol. If I had that kind of knee cave all the time it would probably be a bad thing and cause damage to my knees. Definitely need to work on it so my knees do not cave on a heavy attempt, it seems to be an issue on back squats as well so from what’s been posted in here and my own findings
I need to improve by::
- Activate glutes, 2 Spread the floor. 3. Work on my hip shift and ankle mobility, 4 closen up my stance a bit,5 Improve bracing, 6 Keep knees out, 7. back more neutral on squats. Also more vertical for high bar and initiate the movement more so via the knees(UPRIGHT) then hips at the same time. 8. Mastery over lighter weights specifically on the back squat because that has the most issues, Form breakdown isnt bad on front squats when heavy unless 1rm attempt my knees caved in. 9. Mobility for bar hand placement and potentially a lower bar placement whilst still high bar. Lots to work on but that means lots of room to improve and grow bigger and stronger
Thanks for the help btw! I’m definitely hitting 180kg before this year ends.
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i didn’t feel that this was the way to go when i watched your vid. maybe you could try also wider stance and see what works best. just slightly wider and sit down between your legs not on your legs, then you don’t have to think about pushing your knees outward.
Is this for front squat or back? God I get confused haha
i thought back
Oh ok. Yeah I’ve found I like a wider stance with front squats too. I feel stronger there/it feels better. It would make sense if I need my back squat to be wider also when back is meant to be wider than front squats I think
this is sensory feedback, the best coach there is. listen to that and you will hear the truth.
Beauty is in the eye of the beholder. “Bad form” sure exists if we are talking about efficiency of a given lift. So there sure are better and worse ways of performing an exercise in terms of weight moved.
However. Exercise form has not been shown to be a cause of injury. In fact people with seemingly" dysfunctional" movement patterns have been observed to have a smaller chance of being injured. Your body is biological, not mechanical. It does not get worn out from usage, it adapts.
those lucky bastards that lift with bad form and never get injured!
Depends how you do them buddy. At around the 8min mark in this vid. This version of the pull apart has external rotation and it hits the spot.
Give them a try like this @duketheslaya
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yes indeed. for a recreational lifter that is not that important, but in competition it’s all that matters.
@danteism well, let’s agree to disagree with this study (do you have a reference? so i can check what i’m not agreeing with). i don’t need to be convinced by a scientific study that exercise form can or cannot cause problems. just because it’s hard to show the link in a scientific paper doesn’t mean there isn’t a link.
however, i do think that what is bad form to the beholder isn’t necessarily bad form to the body of the performer, and one lifter can get hurt on what to the eye seem like impeccable form. this makes it very hard to do a study on bad form because we don’t know what it looks like. even back rounding during a heavy dead lift might be ok for some but for some others it could spell disaster.
imo, if you get problems from lifting you have used bad form, simple as that. the bad form could have been triggered by too much load on a lifter that otherwise lifts smaller weights without problems. the caveat is that you can only know for sure it was bad form in retrospective when you already have the problem. imo, you often have a strong feel on what exercise it was that caused the problem, this feeling might not be evidence good enough for a scientific paper but it would be silly to ignore this feeling and not do anything about the exercise you feel caused the problem just because feelings are not scientific.
imo, people in general and youtubers in particular talk way too much about science in training and fitness. just take a look at science how it has evolved, what we say was science yesterday is the laughing stock today, and i’m quite sure that what we call science today will be the laughing stock tomorrow. fuck science! (i am a phd in computational mechanics btw) or let’s temper that statement a tad and say put less weight on science! what you feel is way more important unless if you compete then how much you lift is way more important.
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I don ‘t have a study on hand right now. The problem is that there have been no studies that show, convincingly that exercise form and injury risk were correlated. People with seemingly perfect technique get Hurt all the time and people with "horrendous’" technique may never get hurt (and vice versa). Injuries being caused by poor form is really just a folk lore if anything.
But yeah, let’s not start a fight over this.
Poor load management and shit just randomly hitting the fan (not a scientific term) are the main causes for injury. Your back rounding in itself isn’t harmful; you’re getting hurt because your programming wasn’t good or something just happened with no apparent reason. You just blame the back rounding because that’s what you’ve been taught.
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Haven’t read everything so maybe someone already mentioned these, but I’ve found these to be AWESOME in working on squat form. Do a few sets of 20 at the end of a workout, or maybe even a set of 50 as a finisher (I think Paul Carter recently mentioned normal kettlebell squats for this), or some really light sets of 10-20 as part of a warmup. Do some on your off day too. As others have said, just tons and tons of practice can really help the squat.
Tony Gentilcore talks about them a little more on his site.
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Thankyou
Thanks man! I think at home il do them but with a controlled descent to work on my hip shifts. I have taped my bodyweight squats and the technique is good, yet as soon as a bar goes on my back the technique goes out the window somehow
I better start doing those, cheers for link
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Duke you have mentioned a number of times that you are not liking the back squat and that you have some issues with technique. What information have you used or reviewed to help you with that technique, have you read any publications outlining how to squat or watched any videos that give you pointers on how to set up for the squat and how to complete the lift ? I am not going to critique your lift or technique from your video as Its hard to see enough and also hard to know what is wrong when you dont know what technique the lifter is trying to emulate.
I did notice from your video that you seem to carry the bar very high on the traps. Is this something you have been shown or is this a style of squatting that you have chosen because you like it ? You may find that a different bar placement and set up would benefit you but this will depend on what you want to get out of the lift.
I just thought for high bar the bar is meant to sit higher, I’m going to try lowering it a little today.
I haven’t really watched many videos, simply because videos never make any sense to me they make sense when someone tells me what is wrong with the squat or potential issues, then it will click upon watching instructional videos what the videos mean. If that makes sense, I’ve watched some high bar videos but alot of the cues are confusing. So far I’ve just tried upright, Spread the floor and knee out etc and focusing on keeping back and lasts tight
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Why are you choosing to high bar squat ? (not that i am saying anything is wrong with high bar squat) Is it because your coach is programming it for a reason?
i would sort this under poor form. but that’s just semantics.
i guess this would be linked to lack of recovery?
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In a sense, yeah. Mainly using loads you aren’t ready for (which is what I mean when I say poor load management). If you’re going to squat 405 today I sure hope you’ve done the required work leading up to that, in other words, I hope that you’ve squatted 375, 385, 390 etc. In the weeks leading up to your 405 squat. Obviously it doesn’t have to be those exact numbers and you don’t need to squat every possible load between 45 and 405 before hitting four plates. What I’m saying is if you’ve only ever squatted 275 don’t just slam four wheels on the bar.
Just as a side note, I’m writing in such lenght not because I think you won’t understand my point but because I haven’t had to write on english for a while and I want to avoid misunderstanding due to poor writing
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