see the fact that your front squat is only 30lbs lighter than your back squat makes me think it’s a more natural movement for you[/quote]
So there’s 2 sides to this. I only front squatted for months before back squatting so that gave me a leg up on the FS. But I will agree that the front squat feels SO much more natural to me in comparison. Actually FS, cleans, and snatches feel more natural to me than a back squat. I never had ANY pain just doing FS.
In terms of the BS I know it’s not a mobility issue. I have minimal butt wink now. I have a short torso short arms and long legs so maybe that has something to do with it. But like I said I’ll post a video today or Friday and let you guys assess if it’s a faulty movement pattern or if it’s something else.
[quote]dt79 wrote:
Do more quad work and make sure you are engaging your hip flexors at the bottom.
Get a belt and learn how to create real blood vessel popping abdominal pressure.[/quote]
Belts just throw me off completely. I’ve tried them and they don’t seem to help at all. Maybe it’s because I’m not dealing with really heavy weights yet.
So I know for a fact I am engaging my hip flexors at the bottom, but I think you might be onto something with the extra quad work. I know I posted a video of me FS 2 months ago and the assessment was my quads were too weak to handle the load.
Could I do Trap Bar DL for extra quad work? I know months ago, I used the trap bar (low handles) and I did a 3x5 @ 255lbs and my quads/glutes/abs the next day were sore as shit lol.
see the fact that your front squat is only 30lbs lighter than your back squat makes me think it’s a more natural movement for you[/quote]
So there’s 2 sides to this. I only front squatted for months before back squatting so that gave me a leg up on the FS. But I will agree that the front squat feels SO much more natural to me in comparison. Actually FS, cleans, and snatches feel more natural to me than a back squat. I never had ANY pain just doing FS.
In terms of the BS I know it’s not a mobility issue. I have minimal butt wink now. I have a short torso short arms and long legs so maybe that has something to do with it. But like I said I’ll post a video today or Friday and let you guys assess if it’s a faulty movement pattern or if it’s something else.
[/quote]
sounds to me like you should just front squat then.
And butt wink is not the only sign of poor mobility in the squat. There’s about ten billion others.
see the fact that your front squat is only 30lbs lighter than your back squat makes me think it’s a more natural movement for you[/quote]
So there’s 2 sides to this. I only front squatted for months before back squatting so that gave me a leg up on the FS. But I will agree that the front squat feels SO much more natural to me in comparison. Actually FS, cleans, and snatches feel more natural to me than a back squat. I never had ANY pain just doing FS.
In terms of the BS I know it’s not a mobility issue. I have minimal butt wink now. I have a short torso short arms and long legs so maybe that has something to do with it. But like I said I’ll post a video today or Friday and let you guys assess if it’s a faulty movement pattern or if it’s something else.
[/quote]
sounds to me like you should just front squat then.
And butt wink is not the only sign of poor mobility in the squat. There’s about ten billion others.[/quote]
So the ONLY reason I decided to start doing BS again was because I want to be nationally competitive olympic weightlifter. I know squatting in general is the lifeblood of the sport. Even though I have heard of other lifters not doing any BS, but doing FS and RDL and other things to not BS, I didn’t think I was at that point yet. I might have to go that route if I have another setback.
[quote]T3hPwnisher wrote:
Are you squatting high bar or low bar? I have similar proportions (long arms, short torso, long legs) and can’t even fathom high bar squatting.
The trap bar can hammer the quads pretty good. For total back pain free quad work, I suggest backwards sled dragging.[/quote]
I’m doing high bar squats. This was the video I used to try to learn form I guess.
I just don’t want to give up the HBBS until I know it’s just not an option anymore. I know for my goals I need to be able to Front Squat 350ish for to even have the strength to clean 315, so maybe it is best I make Front Squat’s my main movement.
Based on how you described yourself, those guys don’t have the same build you do, so emulating their form probably won’t work out for you.
I have zero knowledge of Olympic lifting, but whenever back squats are a problem, I tend to solve them with a safety squat bar. I have no idea if that will help a weightlifter, but it’s great for strongmen and powerlifters.
[quote]T3hPwnisher wrote:
Based on how you described yourself, those guys don’t have the same build you do, so emulating their form probably won’t work out for you.
I have zero knowledge of Olympic lifting, but whenever back squats are a problem, I tend to solve them with a safety squat bar. I have no idea if that will help a weightlifter, but it’s great for strongmen and powerlifters.[/quote]
You are right. I wasn’t trying to mimic their form exactly, but more of taking cues from their form. Staying vertical, legs not super wide, etc. Unfortunately when I move to Denver I will have to join a commercial gym and wont have my garage gym anymore :(. So no SSB for me.
I think once I post my HBBS form today and you guys look it over, I’ll try a few more things to tweak it. But if it just isn’t for me, I’ll move into the FS+RDL+BB Hip Thrust realm since I had NO pain ever doing any of those movements. But I just want to exhaust trying it before going that route. Back squats are the only lift I’ve done so far that has given me any sort of persistent issues. But I just don’t want to give up on it yet.
Your goals are oly lifting, why no oly lifting?
[/quote]
I do technique work for about 20 min with the bar/light weight before the sessions. Then on Tue/Thurs/Sat or Sun I do 45 min of Snatch work, and then 45 min of C&J work. I usually do singles or doubles. A typical day will look like:
Muscle Snatch
Hip Snatch
Hang Snatch
Pull from floor to knee
Snatch 6x2
Hip Squat Clean
Hang Squat Clean
Pull from floor to knee
Jerk
C&J 8x1
I haven’t gone over a 105lb Snatch or a 155lb C&J yet. I’m still making sure my technique is crisp and movements are fluid. It might look like a lot of volume, but most of it is light weight until I ramp up to a heavy single/double for the full lifts.
Ahh okay that makes sense. Volume is fine since you’re drilling form. Oly lifting is one thing I really suggest getting a decent coach for, especially if your goal is competing. Very complex movements to try and teach yourself and its hard to be sure you’re doing them perfectly by only comparing to online videos.
You’ll probably get the best help by finding an oly coach around your area. If you can’t find one then any strength coach with a good reputation will still be very helpful just to make sure you’re doing each exercise properly. If you plan to upload form videos, you’ll have to accept that it will take much longer to improve.
Having a background in sports is better than nothing but it still doesn’t guarantee a person can lift weights without much trouble. It matters less about what sport a person does and more about how well they know how to control their body to create power and stability through their shoulders, mid section and hips.
Anyone can play basketball, football, wrestle, run, swim, etc., but what differentiates performance is how well the athlete can generate power and how efficiently they can transfer force through their body. The best athletes will likely always have a strong core and hips. I think technique within the sports help develop the foundation since it is centered around performance which generally requires power, stability and control.
[quote]lift206 wrote:
You’ll probably get the best help by finding an oly coach around your area. If you can’t find one then any strength coach with a good reputation will still be very helpful just to make sure you’re doing each exercise properly. If you plan to upload form videos, you’ll have to accept that it will take much longer to improve.
Having a background in sports is better than nothing but it still doesn’t guarantee a person can lift weights without much trouble. It matters less about what sport a person does and more about how well they know how to control their body to create power and stability through their shoulders, mid section and hips.
Anyone can play basketball, football, wrestle, run, swim, etc., but what differentiates performance is how well the athlete can generate power and how efficiently they can transfer force through their body. The best athletes will likely always have a strong core and hips. I think technique within the sports help develop the foundation since it is centered around performance which generally requires power, stability and control.[/quote]
Thanks man! I’m moving to Denver in a month, so once I get there I’ll probably join a gym that has a coach so I can have that constant feedback.
I think personally squats have taken me longest time to figure out/get good at because for literally 5 years I literally maybe did active things/played sports/lifted for maybe 45 days in total. It’s only been the last 2 years I’ve been getting after it a little more. I think I got my body in such a bad state it’s taking forever to get it to where I want it to be and I’m at least OK with my progress so far.
