Don’t ever let anybody tell you to rack a bar before you’re ready to do it.
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Hey, a squat shoe may work very well for you
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Hes got squat shoes on
I didnt even catch the guy grab his phone till you mentioned haha
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Hello. I posted a video recently of my squat and the fact that my hips shifted back a little coming out of the hole.
I was listening to a podcast today, and Travis Mash mentioned something very briefly about this issue and the fact that it could be a sign of weak quad muscles. He made the statement in the context of something else, so he did not elaborate.
Does anyone think that the hips moving back on the squat are an indication of quad weakness? I also found a similar thread (posted below) that sort of addresses the same issue but not exactly.
Any thoughts from this learned forum would be much appreciated. Thanks.
Here is the other quad thread:
In this specific scenario it’s not that your quads are weak, it’s that you’re utilizing a less than efficient squat style.
While yes if you increased your quad strength this recent squat of yours would look different, however that’s true for everyone ( largely anyhow ).
I find when the hips move back it’s due to technique issues more so than a weakness, however if hips rise first and turn into a good morning more than a squat it’s likely quad strength coming into play.
So what’s the solution? Dial in your technique to something that’s more efficient for you AND get stronger overall.
What is your current programming?
Hi. I’ve been doing 5/3/1 and BBB.
Should I work in some quad machine too? I can also work on technique.
I’ll let @chris_ottawa step in a bit, I like 5/3/1 and BBB but I have a sneaking feeling he can tell you a better modality to go with. BBB is good for intermediates needing a break or advanced lifters.
As a beginner I think there’s probably some better options.
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As already pointer out quad weakness is not a issue and second Imo. It the squat style your using which will have the back angle naturally.
If you can’t push close to failure without your form breaking down then high rep sets are not going to help, what you need to do is a little bit of work that challenges your technique combined with a good amount of lighter submaximal work with a weight that allows you to maintain proper technique. You wont get good at squatting if 90% of your reps are crap.
As far as 5/3/1 goes, the variation I would recommend for someone like you is 5’s progression with joker sets for 5’s, followed by opposite first set last 5x5. This is all in the Beyond 5/3/1 book. The way it would work is you do sets of 5 for your 3 prescribed work sets of the day, no AMRAP set, and then proceed to make 10% jumps (10% of your training max) for further sets of 5. If you aren’t confident you can do another set of 5 then stop, and if your technique goes to shit (not according to idiot trainer guy) then stop the set. After that, on you squat day you do 5x5 deadlifts with the weight for your first set that week, and vice versa on DL day.
A couple sets of leg press or hack squats wouldn’t be a bad idea, just don’t get carried away and overdo it.
Other people like Boris Sheiko have said that it’s due to weak glutes and hamstrings, your hip extensors are weak so you extend the knee but not the hip. When I squat in wraps, if I’m not careful they will shoot my hips back and the wraps are essintially giving you artificially stronger quads, so quads cant be the issue there. A lot of people have weak glutes, especially those new to lifting, so in reality it could be either or it could just be due to lousy technique. Practice proper technique and make everything strong, if you’re not at an advanced level then looking for weaknesses can be a waste of time because nothing is really strong yet.
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Hi, so if my 5/5/5 squat day is 65%x5x145; 75%x5x170, and 85%x5+x190, and my TM is 225, I would do:
- 145x5
- 170x5
- 190x5 (or do I skip this?)
- Then do (145+22)x5
- (170+22)x5
- Repeat steps 4 and 5, and add 22lbs each time until bad technique or trainer guy orders me to rack the weight
- Then if the next DL day is 5/5/5 and first set is 175, I do 175x5x5 deadlifts
Not sure if I have it correct, and also not sure if poor old Greenacre will be able to walk out of the gym afterwards.
Thanks
Not quite.
Yes, you do this.
5. 210x5 (20lbs jumps because you have to round off, and I would advise rounding down)
6 If you feel like you can do another set with 20lbs more (230) then do it, and another after that (250). But keep this in mind, you are working up to a top set of 5 for the day, not multiple sets with the same weight, and you are not taking weight off and working back up, this is not wave loading. If 210x5 is hard then stop there, if 230x5 is hard then stop there.
Tell him to leave you alone, he is useless. Ask him how much his best squat in competition is.
Yes. And if this feels like an easy workout and you could do more then you could do a couple sets of leg press or hack squats, but it’s not absolutely necessary.
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Clear now. Thanks.
Hello. I posted another video of my low bar squat in another thread and asked about my hips sliding back and how to correct.
One of the bros at the gym today (not trainer guy) said my shoulders are too tight to get into the proper low bar squat position, and my problems would be solved with the high bar, which I did (although I prefer the low bar, honestly).
I dare not post a high bar squat on that other forum whose initials are SS, out of fear of being run off the site on a rail. However, I was hoping to get some feedback from the forum here, which tends to be helpful and constructive, and not destructive.
Attached below is the video. To me, it looks like I am still doing the hip slide back. Now I am not sure if it’s just my body, my technique, or my shoulders are just as tight on the high bar, and no matter what I do will not fix the hip thing.
For the record, trainer guy was in the gym again and now said it’s not only my shoulders (I asked), but my entire thoracic spine is way too tight, and I should roll it with this double softball thing that’s duct taped together (looks like a peanut). I dutifully did that, but I am not sure if it made a difference. I hope my squat days are not over and I am not destined for trainer guy’s typical workouts with his clients on the one-legged bosu and 5 lb curls.
Thanks.
As said numerous times let’s go with
-
bracing
-
sitting back just a bit ( hips back ) before starting the squat.
Minor technique stuff but nothing major at this moment.
Also the peanut is a great tool but not a cure all. Unless it’s an actual peanut in the form of peanut butter.
In the words of Dory, just keep squatting.
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Those are fine.
Keep doing them and you will get better. Higher loads will demand it.
Work on your shoulder mobility in the meantime and working the bar lower as you go.
I suspect that your aim here is to get stronger, and not future competition. Keep this in mind and don’t let the minutiae that would concern a competitive lifter get in the way of you getting stronger.
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Shoulders:
I know you didn’t say you have bicep pain, but the point is to improve external rotation
https://www.instagram.com/p/B3pjljBA9V-/
Thoracic spine:
Do the stretch in the video, no need to hold anything
https://www.instagram.com/p/B3ukFlxg_uS/
You might not have great mobility in those areas, but you are able to hold the bar in a low bar position without having to post here about how your biceps, shoulders, or elbows hurt like hell so you aren’t doing too bad. I see no good reason to stop low bar squatting, and the fact that you still haven’t come close to mastering that lift means that doing other variations might not help at all, you will be learning multiple movement patterns which is harder than one at a time.
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Tell trainer guy to mind his own business and just get on with what you are doing. As you gain experience your minor issues will gradually disappear.
I did these stretches over the weekend and was shocked at how tight I am. I will continue to do them. Thanks
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