I have a few questions about squats. Im trying to focus more on squats because they are my weak link. I dont think my issues are strength issues, as much as they are flexiblity/mobility issues.
1.) It seems I have the flexibility to go ATG Front squats, but when I do it with weight, I end up with a stiff back for days after the workout. Am I rounding most likely?
2.) I really like zercher squats, I feel good glute and hip work, and my back feels strong and stable throughout the lift. Can this be a staple in my squatting program, or is it better as an assistance lift?
3.) Should I just start with box squats at or just above parallel, and work on flexibility and lower the box over time.
prob tight hips and lack of ankle flexibility that causes you to lean foward a bit hurting your back a bit more on the way up. You should just work flexiblity and put plates under your feet so you can get benefit or squatting atg-also will help with flexibbility-
Watch the squatrx videos on youtube
-Squat Rx #1 - YouTube Start with #1, all beginners should watch this series.-
Front squats are a bit more advanced also can’t do many reps with them, I would stick to just back for now until your very comfortable with them. Once you put the plates, like 2.5 or 5lb you will see tremendous difference. Arnold used to squat with two by four for atg also.
Hope that helps don’t get discouraged most people when they start can not full squat it takes work, just keep working at it you will get it.
kk thanks guys, i’ll give it a try with 5lb plates, ive never tried that. Ive watches all the squat rx videos, they were a big help.
So I still have two questions though.
1.) What about zercher squats, can i use these as my main lift, or no?
2.) In “Essentials of strength training and conditioning”, they show a parallel back squat and a “parallel” front squat. The back squat was to parallel, but the front squat was clearly a good bit above parallel. Is there a reason for this?
[quote]dankid wrote:
kk thanks guys, i’ll give it a try with 5lb plates, ive never tried that. Ive watches all the squat rx videos, they were a big help.
So I still have two questions though.
1.) What about zercher squats, can i use these as my main lift, or no?
2.) In “Essentials of strength training and conditioning”, they show a parallel back squat and a “parallel” front squat. The back squat was to parallel, but the front squat was clearly a good bit above parallel. Is there a reason for this?[/quote]
I wouldn’t make zercher main, back squat should be main. You can load the most weight that way and progress faster. I have no idea why they did that in that book, but you should always try to squat low.
Thanks for the input. I did a lot of research and found that front squats for most people should be performed with heels raised by a weight plate so im gonna give that a try. Also, im gonna do zerchers for a while, because I think they will strengthen my core, and my form. thanks again.
Remember the plate is only a temporary solution. Work on your ankle flexibility and you wont need the plate(check out Mike Boyle’s ankle mobilization videos on youtube for more info) to front or back squat.
Another thing that generally helps is squat(even deadlift for this manner) with just your barefeet on a few of your warm up sets. Easy way to increase your flexibility a bit and strengthens the foot.
[quote]funkhauser wrote:
Could you pass on that research? I do alot of front squatting and anything to help my form would be awesome…[/quote]
Well, i mainly just read that most O-lifters where shoes with an elevated heel. Not good for back squatting, but a good idea for o-lifts and front squatting.
[quote]dankid wrote:
funkhauser wrote:
Could you pass on that research? I do alot of front squatting and anything to help my form would be awesome…
Well, i mainly just read that most O-lifters where shoes with an elevated heel. Not good for back squatting, but a good idea for o-lifts and front squatting.[/quote]
how is it not good for back squatting? A squat is a squat is a squat, and whether the bar is on the shoulders, the back or overhead shouldn’t matter. Watch some top Russian PL’s, they were the Adidas OL shoes. Hell, even that Inzer squat shoe has a decent heel to it.
use olympic lifting shoes are great I love mine. http://www.werksanusa.com/products-shoe-shirts.asp Dowins are great and cheapest I think, addidas are better but more money. I would get some they last long time and are great to have you have better balance with them then with plates also, meaning its a bit more safe when you start lifting heavy weight.
how is it not good for back squatting? A squat is a squat is a squat, and whether the bar is on the shoulders, the back or overhead shouldn’t matter. Watch some top Russian PL’s, they were the Adidas OL shoes. Hell, even that Inzer squat shoe has a decent heel to it. [/quote]
I have to disagree whole heartedly
raising the heel in a back squat will change the geometry of your legs, and avoid the use of different muscles (look up starting strength, by rippetoe it goes over this in great detail, if i had the book on me i would quote it)
to the OP, stretch, foam roll and learn from squat Rx. the back squat should always be your main exercise, but variety is of course the spice of life, so feel free to do your overheads, Zs and fronts, high bar, bulgarian split w/e, just get your low bar back squat to look good and feel good
how is it not good for back squatting? A squat is a squat is a squat, and whether the bar is on the shoulders, the back or overhead shouldn’t matter. Watch some top Russian PL’s, they were the Adidas OL shoes. Hell, even that Inzer squat shoe has a decent heel to it.
I have to disagree whole heartedly
raising the heel in a back squat will change the geometry of your legs, and avoid the use of different muscles (look up starting strength, by rippetoe it goes over this in great detail, if i had the book on me i would quote it)
to the OP, stretch, foam roll and learn from squat Rx. the back squat should always be your main exercise, but variety is of course the spice of life, so feel free to do your overheads, Zs and fronts, high bar, bulgarian split w/e, just get your low bar back squat to look good and feel good[/quote]
Yeah I’m sure you know a lot more then professional weightlifters
how is it not good for back squatting? A squat is a squat is a squat, and whether the bar is on the shoulders, the back or overhead shouldn’t matter. Watch some top Russian PL’s, they were the Adidas OL shoes. Hell, even that Inzer squat shoe has a decent heel to it.
I have to disagree whole heartedly
raising the heel in a back squat will change the geometry of your legs, and avoid the use of different muscles (look up starting strength, by rippetoe it goes over this in great detail, if i had the book on me i would quote it)
to the OP, stretch, foam roll and learn from squat Rx. the back squat should always be your main exercise, but variety is of course the spice of life, so feel free to do your overheads, Zs and fronts, high bar, bulgarian split w/e, just get your low bar back squat to look good and feel good
Yeah I’m sure you know a lot more then professional weightlifters[/quote]
And more than alot of the IPF…
Sure why wouldn’t we. We’ve read starting strength. We post on T-Nation. We’re gods walking amongst men.
Rippetoe doesn’t even think weightlifters should squat high bar at all. He thinks weightlifters should ditch it almost entirely and do front squats and low bar back squats, because he reckons Oly lifters don’t get enough hamstring and lower back work otherwise.
raising the heel in a back squat will change the geometry of your legs, and avoid the use of different muscles (look up starting strength, by rippetoe it goes over this in great detail, if i had the book on me i would quote it)
[/quote]
Guess again, sir. Rippetoe recommends back squatting in oly shoes. Notice how all of the models squatting that book are wearing them? Also, on the Strengthmill.com forum where he answers training questions, he specifically recommended squatting in them. (For whatever that’s worth.)
[quote]ninearms wrote:
Rippetoe doesn’t even think weightlifters should squat high bar at all. He thinks weightlifters should ditch it almost entirely and do front squats and low bar back squats, because he reckons Oly lifters don’t get enough hamstring and lower back work otherwise.
Not that I agree.[/quote]
because the 2nd pull doesn’t work the hamstrings and lowerback enough?
OL don’t back squat to train the hamstrings/lowerback or quads or whatever, they backsquat to train the MOVEMENT pattern for catching the snatch and clean and to strengthen the muscles involved in it.