recently switched to a wider stance and tried to get around parallel. i usually squat narrow stance hams to calfs.
critiques welcome
Weak hips, glutes and hamstrings. Good mornings will go a long way for you. Sit back more on your heels focusing on keeping your torso upright. Could be you need to learn to pack your neck properly and get your chin up as that could be a reason for you dropping your chest in the hole.
thanks. i always have my chin point 45 degrees towards the ceiling so i dont think thats the problem. do you have any other exercise suggestions? i do power cleans a lot, i seldomly deadlift though. i thought my glutes were pretty strong since they’ve grown and i sit back when squatting.
You have a wide stance but it looks like the bar is positioned high (like when you squatted narrow). Drop that bar down to your shelf instead of on top of you’re shoulders. I’d also agree with LiquidMercury, you need to pack the neck and pick a spot on the wall straight ahead as opposed to looking up. You’re gluteus may have gotten stronger but they’re still weak.
A bigger indicator that you’re gluteus are laying is that you’re knees are tracking forward and utilizing quads to take some of the work off the gluteus. You also have a little bit of a butt wink at the bottom. I would suggest box squatting at different heights (slightly below parallel, at parallel, and above parallel to start out with) and really work on sitting back and understand what sitting back is.
[quote]alocubano1110 wrote:
i do power cleans a lot, i seldomly deadlift though.[/quote]
Power cleans aren’t going to help much with ham/glute/hip strength. and why do you only deadlift seldomly?
i x2 to the GM suggestion
A raw squat will always be slightly quad dominant and will more than likely have a little butt wink. But yes you could definitely use some glute,hamstring,lower back work just like everyone else.
Just remember to spread the floor apart with your feet to really get the hips involved. Keep your upper back tight and chest up. GM’s with a SSB will take care of the upper back as well as the lower back and hams.
thanks a lot ya’ll. i’m going to start doing GM’s. I’ve never done them before, though. Any tips on good form and how to work them into my routine? before or after squats? etc… im thinking of doing GM’s and then doing front squats after until i get strong at GM’s. how does that sound?