i had the same issue… did some adductor/abductor work at max weight for low reps, then light weight high reps for about a month after my 5x10 531 assistance… worked well for me.
[quote]Voluminous wrote:
[quote]mutantcolors wrote:
Glutes you say?
Cable pull throughs.[/quote]
Or even take some wisdom from the DJ article & use a KB.[/quote]
I think pullthroughs are easier from a technical standpoint, and there’s nothing else to think about except trying to crush rocks between your ass cheeks.
I have certain cues I use for diff. Parts of the squat… one of my cues after my descent begins… is focusing I mean really focusing on forcing my legs out/open on the way down. Initially I tried using that as a cue after the rebound for my ascent…but it felt too late. Focusing on it on the way down already had the activation out of the hole I wanted- really cleared up the caving in I had on heavy or high rep sets…I squat lowbar… medium/ shoulder width stance… toes out 30 degree ish… atg.
[quote]Fletch1986 wrote:
[quote]Aragorn wrote:
[quote]The Hoss wrote:
I have the same problem. Hasn’t hindered/injured me yet, but playing around with foot position and feet angle helped a little bit.
Letting my knees move in a little bit actually lets me move faster when I’m front squatting, which I don’t quite understand.[/quote]
It’s a quad thing. a lot of olympic lifters do this, some elite ones intentionally. I am with NK on this, if you are an experienced vet it may be a personal thing. (I would never train newb to do it though).[/quote]
I’m inclined to agree. In fact, the reason I don’t squat Westside style like Dave Tate and Louie Simmons suggests is to take stress off my hips since they’re most delicate part of me when it comes to heavy lower body lifting. This is why I’ve adopted a style closer to that of a WL squat. In fact, most raw lifters don’t squat like they do in Westside, although that’s not to say it’s necessarily wrong to do so.
I want most of the stress on my quads and and back because experience has taught me they’re much sturdier, but I do think the sweep in I have up there is excessive and so is the middle and upper back rounding on my DL.
Do you know what Olympic Lifters do to fix excessive knee cave in for they’re lifts? I’ve seen Oly lifters do paused squats so I might do that… but I’m not sure if that’s why they do them. [/quote]
Not particularly, I don’t think that’s the reason. You really never see a WL with knees caved in at the hole. If they move the knees in it is on the concentric action, not with the weight in the hole. They do it for a variety of reasons:
Build position specific strength in legs and upper back at the most vulnerable part of the clean reception (both physically and technically)–positional strength allows you to have a better chance to save a clean that went slightly forward if you’re reaaally strong in the back and legs and can keep the rack. Also, do you know how much force is being generated down on you when you’re catching a moving barbell with 400+ pounds? Lots more than is actually on the bar.
Build strength in the prime movers–as opposed to using the stretch reflex. Long holds build starting strength and pure muscular strength rather than making you even more efficient at using the stretch reflex. This is why squats from the pins up and paused squats have been recommended in powerlifting circles throughout the years.
Stretch hips under load, maintain mobility. Seriously, weighted stretching is an advanced but highly effective way to increase mobility and flexibility. Granted, I think this is mostly an ancillary benefit in WL from the first two. And besides, if you have the mobility to full snatch and overhead squat deep then you probably just need to maintain.