Does this front squat look good?
It looks OK, but watch the buttwink. Also, what’s that head movement before each rep? I haven’t seen anything like that before.
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Is buttwink really that dangerous? or is just bad form?
I subconsciously started doing this when i take in a big sip of air before i go down.
I recon i should probably unlearn it since it looks ridiculous.
It isn’t ideal. It’s not the end of the world, but if you can minimise it that would be a good idea.
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I’ll do, thanks for taking a look!
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Your buttwink is minimal. Proper lifting shoes would probably eliminate it for you. If you keep lifting in the flat soles (and even if you do get lifting shoes), best to work on your ankle/hip mobility. It’s not the most dangerous thing since front squats are an anterior-load and you’re not going too heavy, but you should seek to eliminate it eventually, if not to have perfect form then to signify that your body is more structurally sound.
Edit: what I mean by the anterior load not being too dangerous is that the buttwink (result of the pelvic tilting posteriorly) is putting, among other things, your lower back in a vulnerable position. This is more dangerous on a back squat because of the bar position and the heavier loads.
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I’ll do. I usually use the hip abduction machine to warm up.
What would be some other things i could do for ankle/hip mobility?
Besides stretching/
I’ve struggled with tight hips all my life, so I’ve worked on them off and on. When I am diligent with things, I have seen some noticeable improvement, but can’t necessarily speak to long term success as I am not there yet. Honestly, your mobility doesn’t seem too bad, so this isn’t a pressing issue. That being said, here’s what I would recommend adding to your toolbox.
For the hips, add in some weighted unilateral movements for the lower body. Whether it’s an isometric hold, a split squat, lunges, whatever. I know these aren’t typical for a powerlifting program, but if you add them in either as a light warmup or as a metabolic finisher, I think your body will thank you for it down the road. Especially when you don’t have a meet coming up, don’t hold back from adding in a variety of more “athletic” or “functional” exercises. Also hip thrusts or anything that really gets your glutes firing. This is a completely dumbed down way to view it, but strengthening the glutes = loosening up the hips.
Probably equally important as to what you can do for it is what you can choose to not do. I tried to go back real quick in your log to see if you did any of these (I couldn’t find any), but I might as well tell you so that you have the knowledge. Ab exercises like hanging leg raises and crunches really tighten up the hips, especially due to the volume that people accumulate.
As far as ankle mobility:
Dr John Rusin has a great article of it on his website, I couldn’t find an iteration of it on T-Nation. It’s called “10 EXERCISES TO INSTANTLY IMPROVE ANKLE MOBILITY” if you just want to google it.
Totally unrelated question.
i did a set of 5 with sumo today since im thinking of using sumo the coming time.
And i’ve got a nagging abductor pain in my right leg. Last time i tried sumo i had the same pain,
Might be a form issue or mobility, Not sure. Allthough my hip mobility is " ok"
@lil.greggy
Sounds like your hips don’t like sumo. With me it hams at the knee.
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It’s a new movement, so give it some time. Obviously if it keeps hurting then stop. The form is a work in progress. Tough to say what the source of the pain is without more videos, but I would think your coach could help you with any glaring form issues that are putting you at injury risk.
I will say this: you just competed last weekend and three days later you were already doing sumos with more weight than you even lifted at your comp. Then you did more sumos today (yesterday for you?). That’s two deadlifting sessions in your post-comp “deload” week with a completely new stance + relatively heavy weight.
I’m not trying to criticize your coach (although I guess I am), but it’s at least a red flag for me that they have you going so heavy on a novel movement with mechanics that are highly technical just days after your competition. So honestly, my best guess for any pain is that it’s your body saying you need an actual deload.
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This was all me, haha. I’m not the smartest decision maker when it comes to stuff some times.
You’re totally right tho, If my coach made me do this it be pretty fucking stupid.
Guess i’ll start my deload now!.
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Got accepted in my internship, Pretty happy!
Had to make a commercial directly… I’m terrible working under stress 
Still did a decent job, except for lining stuff out perfectly they liked it!
Starting my new programming today, excited.
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Here we go 3 days of logging into one logg.
This is the “absolute volume fase” So tons of accessories, with light weight.
Some stuff in here is designed to work on my weaknesses, which are my upper back and abs, (or core.)
Anyways Monday:
Warmup
SLDL 80kg 4x8
Crunch 20kg 4x12
Front squat 4x50
Pause squats-75KG 4x8
Benchpress comp style 2 sec paused- 75kg 4x5
accessories (kind off)
Incline dumbell bench 4x8
Deficit deadlift 4x5
pendlay rows 4x8
hanging legg raises
Tuesdays training:
Warmup
narrow stance legg press 4x8 100kg
Hyperexstensions (did a good glute squeze at top,)
renegade rows 4x12
Main stuff
split squats 4x6 30kg
Feet up bench 4x6 60kg
Incline fly’s4x12
seal rows4x8
face pulls 4x12
tricep 4x12
bicep 4x12
ab wheel rollout 4x12
Wednesdays traning:
Warmup
SLDL 4x8 80kg
crunch 4x12
front squat 4x8 50kg
Main stuff:
paused squat 4x5 (i did 8 reps, found out after it was 5…) 80KG
Narrow grip bench press 4x8 70kg
overhead press 4x5
romanian deadlift 4x8
barbell rows
legg press single legg
legg exstensions
hanging legg raises
Todays training:
Warmup
Narrow stance legg press 100kg 4x8
hyper exstensions 4x8
renegaded rows 4x12
Main stuff
front squats, pause at bottom 4x8 60kg
dumbell bench press 4x6 supposed to do 30kg’s but i suck at this exercise so it wil probably be 25 ishkg.
incline benchpress 4x8 60kg
Seated rows 4x8
face pulls 4x8
french press 4x12
barbell curls 4x12
ab rollout 4x12
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Looks good. Any idea what the entire program looks like? Quite interested.
I haven’t got a clue lol, She works on a week to week base,
all i-know is that we planned a mini peak somewhere in november to do a test of my strength beginning of december.
Im assuming since i’m about 9 ish months out from my next meet, i’m gonna be doing lots of volume for now.
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Day 5
Warmup
SLDL 4x8 80kg
crunches 4x12
front squats 4x8
main stuff
Competition squat: 4x5 100kg
Competition bench: 4x5 80KG
Dumbell OHP 4x10 20kg
Conventional Deadlift: 4x5 100kg
Seal rows 4x8 50kg
Rear delt fly’s 4x12 10kg
Side raises 4x10 10kg
Planking 30 seconds 4 times
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Anyways Monday:
Warmup
SLDL 75kg 4x10 . (told coach i felt 80kg for a warmup set was to heavy, lowered weight, upped reps.
Crunch 20kg 4x12
Front squat 4x50
Pause squats-77,5KG 4x8
Benchpress comp style 2 sec paused- 77,5kg 4x5
accessories (kind off)
Incline dumbell bench 4x8
Deficit deadlift 4x5
pendlay rows 4x8
hanging legg raises
Tuesdays training:
Warmup
narrow stance legg press 4x8 100kg
Hyperexstensions (did a good glute squeze at top,)
renegade rows 4x12
Main stuff
split squats 4x6 35kg
Feet up bench 4x6 62,5kg
Incline fly’s4x12
seal rows4x8
face pulls 4x12
tricep 4x12
bicep 4x12
ab wheel rollout 4x12 (these where allot easier this time.)
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Warmup
SLDL 4x10 75kg
crunch 4x12
front squat 4x8 50kg
Main stuff:
paused squat on the way to the top 4x5 85kg
Narrow grip bench press 4x8 72,5kg (missed last set. got 6)
overhead press 4x5 45kg
romanian deadlift 4x8 75kg
barbell rows: 4x10 55kg
legg press single legg 60kg 4x10
legg exstensions 4x12
hanging legg raises 4x12
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Warmup
Narrow stance legg press 100kg 4x8
hyper exstensions 4x8
renegaded rows 4x12
Main stuff
front squats, pause at bottom 4x8 65kg
dumbell bench press 4x6 32,5kg
incline benchpress 4x8 50kg last set 55kg x8
Seated rows 4x8
face pulls 4x8
french press 4x12
barbell curls 4x12
ab rollout 4x12
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