Sick with a cold, during the deload week but i feel like i have’t squatted or gotten a good workout in a while. Thinking to start BBB of 5/3/1 next week and see how that works for me, and maybe possibly going back to a 5x5 program since i seem to be stalled out.
just so i can have some people look at my form.
This is my 3rd set with 175
i have some comments but i’m gonna try to take some pics and maybe a vid tomorrow of what i will try to describe, so just hold on another day and i’ll get that to ya.
[quote]2-SCOOPS wrote:
i have some comments but i’m gonna try to take some pics and maybe a vid tomorrow of what i will try to describe, so just hold on another day and i’ll get that to ya.[/quote]
Not a problem.
well first it didn’t look to bad. if you can i would try to set the box up just a little higher, that way it’ll help you stay tighter and not relax as much right before sitting on the box. when you are at the top of your squat your body is to straight, it works with light weight but it’s just something that you can’t do when the weight gets heavier, so i took a pic of what my straight bar normally looks like from the side. when you unrack it your knees are locked and hips forward, here in my pic you can see my knees are slightly unlocked, my ass is out a little(looks like a lot but that’s just cuz my ass is big lol) and i have a slight forward lean but notice that my back is still kept very straight.
this position also helps you solidify your first move of ass out then squat down. in the vid is my buddy doing a reverse banc box squat but really illistrates what i’m trying to get at, notice he stays real tight while going down then slowly realeases his weight on the box then explodes up, also notice that once he’s on the box it’s like he’s stuck, he doesn’t rock back like you did on your vid. so once you get on the box don’t rock back, it’s just a bad habbit of doing. hopefully you can see what i’m talkin about in the vid and my pic.
Thanks a lot for the help first off. So arch my lower back more, stay tighter. Also, would you say i am staying too long on the box? In the video it seems he doesn’t really sit on it but kind of just touches it for a quick second then explodes up.
[quote]parsley wrote:
Thanks a lot for the help first off. So arch my lower back more, stay tighter. Also, would you say i am staying too long on the box? In the video it seems he doesn’t really sit on it but kind of just touches it for a quick second then explodes up.[/quote]
no, don’t arch the lower back, just break at the hips and stick your butt out, it might be better to pause the vid right after he unracks it, you can see he has his knees unlocked and butt out. don’t worry about time on the box, that was just a very light weight for him so it went very quick. just slowly put your weight on the box til you are on it, don’t rock back, and explode up. and when i say slowly put your weight on the box i just mean don’t all of sudden “flop” on the box by losing tightness, don’t try to actually move slowly.
[quote]2-SCOOPS wrote:
[quote]parsley wrote:
Thanks a lot for the help first off. So arch my lower back more, stay tighter. Also, would you say i am staying too long on the box? In the video it seems he doesn’t really sit on it but kind of just touches it for a quick second then explodes up.[/quote]
no, don’t arch the lower back, just break at the hips and stick your butt out, it might be better to pause the vid right after he unracks it, you can see he has his knees unlocked and butt out. don’t worry about time on the box, that was just a very light weight for him so it went very quick. just slowly put your weight on the box til you are on it, don’t rock back, and explode up. and when i say slowly put your weight on the box i just mean don’t all of sudden “flop” on the box by losing tightness, don’t try to actually move slowly.[/quote]
Ok that was a little confusing, but i think i got it. Tomorrow i will try to take a video of my 5x5 with 195 and see if i have fixed some mistakes
255x1
275x1 i got a little off balance when i unracked, thats what all the wobbling was in the beginning
technically i like the way both look. your first move is ass out, upright torso, elbows pretty well under the bar and head is up. and coming off the box you are leading with your head, on the 275 it looked like you were more on your heels when you came up than the 255. the only thing i can really think of is trying to drive your whole foot into the ground on the way up, not just your heels.
the problem with focusing to much on the heels is you are gonna lose balance a lil and feel like you may tip backwards(my opinion). also i would try to start adding a belt into the mix and make sure you are taking a deep breath and pushing your stomach out on the way down. but overall i think it looked really good. looked easy.
Scoops has given you some good advice. I’m gonna give you some more. 1) Your core/abs are not tight enough still. If you squat without a belt you want to take in a giant breath and then unmercifully tighten/flex every core muscle you’ve got trying to force the air out and then squat.
If you add a belt do what Scoops said and take a big breath and push your belly into the belt. And 2) stretching and rolling out your adductors and strengthening your glutes is going to pay big dividends for you by helping you keep pressing your knees out and torso more upright out of the hole.
Thanks a lot to both of you guys for continuing to help. When i compare this advice to when i first asked SCOOPS for advice it seems i have made quite the improvement. I will continue to work on what you told me, and i was thinking not getting a belt until i hit 315 beltless, but i’m pretty much clueless on when to/how to use a belt.
As for driving the whole foot into the ground, do you mean in a “spreading the floor” kinda way? That’s what i try to do.