I agree, but I think there’s a gray area between total crap form and perfect form. If someone was wanting to compete at something then it would be worth the time to break them down and rebuild the movement with their ideal form. Typically we see a decrease in performance but the long term result is better than if this hadn’t been done.
But for most of us, I don’t think it’s necessary to take it that far. I think we should all learn safe and effective movement patterns but it’s a sliding scale in terms of how picky we get and how far we take it.
Have you tried a little closer stand with the toes more straight forward? That could be a solution.
Next time try some different stances.
The more upright you squat (and a front squat is upright) the narrower stance should be taken. It’s not a low bar squat.
Otherwise try find the Squat university youtube channel, there are some really good videos there.
As said chinese weightlifters train with the knee caving in, So a little caving in is totally fine, but I think you did the right thing stopping the set.
Movement doesn’t harm tendons, poor load management and bad luck does. Mechanically advanceous (ie. form that will provide the best strenght gains over time) should be taught, yes. But even if I teach you “perfect” form, you technique will most likely not look like that, rather something between your natural technique and what I taught you
I would shoot for no wider than shoulder width for front squat and see how that feels from a ROM, mobility standpoint. You should probably lower the weight while you’re playing around with the stance. You may have to adjust some for your body but feet more forward should help you not cave as much as well as helping your front to back balance.
Try some different stances, the narrowest that allows you to squat down should be the one to use.
Start by breaking at the knee and hip at the same time.
the difference in our views seem to be mostly semantical, what you call poor load management is what i call bad form or a poor movement pattern. the position i currently take is that using too heavy load can and unless you are very well trained will trigger this behavior, however, i don’t want to exclude that just free unloaded movement also might cause something one would be better off without, but it’s the exception rather than the rule being a couch potato surely is worse for, say the tendons.
Todays training
New warmup I tried: did some tests ( the one where you pull your leg to your chest and rotate it) and my left side struggles with internal and external rotation
After this felt like I was aligned alot more. Deadlifts felt alot better and stronger. Like I was able to engage my left side more.
I’m glad you were able to find, watch and implement the ideas in that Squat U video Duke.
I agree with some of the other guys that a slightly narrower stance, heels out more (or feet straighter) with your weight on the outsides of your feet (like spreading the floor) could be a little more natural. Then you mentioned that closer was uncomfortable and you had to go wider, with the feet out. For me, this totally means tight or restricted hip or hips. In your squat video, besides the knee cave you kinda shift sideways and your feet aren’t even with each other. Again, more signs of something Off in your hips. Like you couldn’t use a different stance, even if you wanted to.
This issue is that joint motion, “impingement” and “banded distractions” can be a lot to take in all at once. Until you feel it/deal with it, these issues can seem like B.S. mumbo-jumbo. I was almost hesitant to jump into it. So it’s great that you were able to find this info, try it out and feel how it worked for yourself. Like, now you know.
Anyway, I think the video is pretty solid. I think problems the guy describes are totally relevant to You and your hips. Smoother deadlifts are a great sign that this stuff can help you. Like when your hips are moving right you can just Lift without having to stress every little muscle and part of the motion. I’d like to see you take care of your hips with a little extra attention for a few days, then see what your squat looks like afterwards.
Don’t forget the little dumb stuff outside of the gym, like clamshells, reverse clams and glute bridges after the banded stuff. To practice and ingrain good motions when you have your hip moving right.
yeah! 100kg felt like 60kg on the deadlift. really think i will get a massive strength boost if i fix this hip stuff.
i cant afford a physio or massage therapist so i have to fix it myself. it really pisses me off and messes up my lifting. also i feel its holding back my progress a tonne, as well as if i keep going somethings gonna go snap
today’s training
Last couple of days been in a really fucked mental state, anxiety is fucking me over real bad and having some fucked up thoughts. Anyways didnt want to go to the gym at all, Glad I went though. Helps alot
Circus dumbell
Emom (1 rep each minute)
30kg×5
35kg×5
Light. Was strict pressing it with my right arm lol
Back squats
4×4 5 second pause 100kg
Incline db rows
32.5kg 2×15
External rotators 2×10
Without the gym I’d be dead, a drug addict or in prison. I’m just greatful as hell that I have the gym to get me through
Todays training
Dont think I logged thursday or Friday but anyways. Also skipped yesterdays session but its deload week so allgood. Kind of partied Friday,Saturday and Sunday so was a bit dead Monday. (Was the yr 12 ball and then afters)
I only went to afters because couldn’t afford the ball.
Giant sets
Paused deficit deadlifts
2 140kg
Normal deficits
4 140kg
Leg curls 6
Back extensions
8 reps with 6kg
3 rounds. Toast
And then
20kg 3.3 inch bumper plate pinch ×35 secs @FlatsFarmer will do these 1× a week I think and add time before progressing to the 25’s
Very good! Hit a 180kg 2 inch deficit deadlift last cycle with ease which was when my deadlift was at its peak then it went to shit (180 2inch deficit means +20kg from floor so 200) Feel like with the giant sets the last month my deadlift is higher than last cycle. Deficit deadlifts is definitely one of my favourite exercises. Going to keep milking the giant sets and see where it leads (well I hope my coach keeps programming it) I think he is since I’ve responded really well
The giant set is like
Paused deadlift ×2 (Can be snatch grip, Deficit etc, No belt or straps)
Regular ×4 same as above
Leg curls×6
Back extensions×8 this can be ghr or other variations like snatch deadlift back extensions
Repeat×5 rounds
Then the weights have been increasing each week and this week sets were decreased and a deficit added for deload week. Think its deficits from now on for next couple of weeks on deads. Basically the giant sets build all the muscle,hammer technique with thepaused stuff and really build the posterior chain. I’ve also been doing more rowing and pulldowns which is helping my back grow too.
