I’m not sure if I hit legal powerlifting depth. What do you think should I count it as a PR? Any form critiques would be appreciated.
485 lbs. : squat 485 - YouTube
I am no PL expert on their standards, but wanted to say that was a helluva squat. 485 damn!
Great job,
D
what fed do you lift in? if its the APF- no. if its the USAPL-no. anyways, its good you’re getting under big weights. keep plugging along.
Good weight. It wouldn’t have passed in the IPF for certain. I’d say you mighta scraped it in the WPO/APA tho.
I’m no expert, but if you want to be strict I think it was a little shallow.
Nice weight though!
it was a good squat, period, probably not deep enough for competition standards in most feds, but better depth than 90% of the lifts i see passed as “squats” in commercial gyms i have been in. good weight too.
BTW, not to steal your thunder, but how much does the dude back-spotting you squat? i wager more than a few pounds?
How come in power lifting they don’t lift the weight raw
It looked a little high, but no as high as half the shit that gets passed today in the IPA and WPOs big name competitions.
I wouldn’t bother counting it as a P.R. because you’re gonna train your ass off and hit 500 really soon! I demand it!
Perhaps next time you go for a squat PR, have someone give you a verbal cue or put a box under your ass (don’t box squat it though, just barely touch) that will let you feel when you hit right after parallel. Maybe you can even do like the olympic lifters do for their pulls and use a string with a bell. When you touch the string and ring the bell with your ass, you’ve hit depth.
[quote]acc3u wrote:
How come in power lifting they don’t lift the weight raw[/quote]
How come in football they wear pads?
He was raw there, those were knee warming wraps, providing almost no support.
It looks like you’re not sitting back far enough in your squat either.
Not sitting back far enough always stopped me from hitting good depth too.
I don’t mean you need to sit WAY back, but just a little further.
And maybe widen your stance, that stance looks like your feet are too close to be able to comfortably sit back into the squat.
I might be wrong, and if your stance is comfortable go for it, just hit a little deeper.
Do some work off a low box, like 1" below legal depth for your fed, if you have one at all.
My two cents.
way to bust ass but like the other said bit high the bottom of your ass in my eyes gets to where the hip needs to be. as in the bottom of the ass is in line with the knee.
Just a few inch. Its a bitch but I did the same exact thing. Smack the hell out of your partners demand they be honest on every rep and tell you if it legal or no. Its not helping you in any way to not be sure.
Keep truckin
Nice work,
Phill
I would state that if you are really interested in feedback at this level, then enter a meet.
I can’t tell you a thing b/c I have no clue what your previous (PR) lift looked like.
apwsearch,
I’ve done several APF meets, and have consistently seen much higher squats passed. I’m looking to do another meet in 2 months where I’m looking to squat 500 w/ much better depth. I think the feedback I can get on a forum such as this one is no less valuable than being judged at a meet.
Yea, I’ve seen the APF pass higher squats than this (just do a google search for Nick Hatch). It’s difficult to tell because the guy’s arm is in the way, and the angle is a little weird, but my rough guesstimate is that you’re about 2 inches above parallel.
Who’s the guy spotting you? He looks like he could squat a bus.
OK, then here is some feedback.
Your back spotter’s hands basically cover the crease of your hips, but judging by the angle of your thighs I would state you are @ 2-3" above parallel.
If you watch your descent, you basically lock your hips and knees but watch the first thing that moves as you come down. Your chest comes forward. In other words, you initiate the squat by leaning forward. Also, based on the slight wobbling motion I see in your elbows, in particular on the ascent, I would state you are not nearly as tight on the bar as you could be.
You will basically never hit depth doing this, and if you do, you will have a brutal time getting through the transition and will basically turn it into an ugly good morning.
As you descend keep your chest up and drive your elbows under the bar hard.
apwsearch,
I see what your saying about initiating the movement by leaning forward. I consciously start my descent as if I’m starting to do an arched back goodmorning. I feel it helps me break at the hips before the knees better, but I guess I’m overdoing it w/ the forward lean.
Yeah, it’s funny you say that b/c I was thinking to myself that you are starting the squat like a good morning.
Remember, you want to sit back AND down. Not just back. Break the hips and then sit down. Open up your knees and drop your butt.
I think you will hit depth easier and have more power through the transition if you clean this up.
Good luck.
apwsearch,
are you supposed to open up your knees throughout the entire descent, or just when you are entering the hole to hit depth?
I try to teach lifters to push their hips back in a crisp motion while maintaining outward pressure on their knees and then sit straight down. In other words, break the hips first (sit back) and then down. Chest high, elbows under the bar.
If you are tight from the waist down, there should be some outward pressure on your feet anyway. This should then lead to you exerting outward pressure on your knees as you descend.
One other thing I would tell you is to try and speed up your descent a little. The slower you come down, the more you will lean.
[quote]Ralf wrote:
are you supposed to open up your knees throughout the entire descent, or just when you are entering the hole to hit depth?[/quote]
I thought it was usually the woman who opened her legs so you could hit depth when you’re about to enter the hole??