Help me! My squat is disgracefull - AnabolicMinds.com

Help me! My squat is disgracefull

  1. Registered User
    Grant's Avatar
    Join Date
    Apr 2004
    Age
    30
    Posts
    1,016
    Answers
    0
    Rep Power
    713

    Help me! My squat is disgracefull


    My squat sucks ASS. I can squat a max of maybe 225-35 and rep 185 about 6-7 times. I am 5'11 and 194, and I can deadlift 295x4 and sldl 225x6. I havent max benched in a while, but I am reping 85lb db's for about 8-10 reps. Why does my squat suck so badly? I can leg press 360x6. I am using the max ot routine from ast-ss.com for the first time, but my squat was even horrible when I was on cycle.

  2. Elite Member
    ManBeast's Avatar
    Stats
    5'7"  XXX lbs.
    Join Date
    Oct 2002
    Age
    32
    Posts
    6,516
    Answers
    0
    Rep Power
    48651

    What's your form like? How are you setting up (narrow, wide, sumo)?

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
  3. Registered User
    Grant's Avatar
    Join Date
    Apr 2004
    Age
    30
    Posts
    1,016
    Answers
    0
    Rep Power
    713

    shoulder width
    •   
       

  4. Senior Member
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,361
    Answers
    0
    Rep Power
    48206

    -stance should be wider than shoulder width with feet pointed out slightly
    -push outwards when squating
    -do lots of good mornings and lower back movements
    -do lots of ab work
    -do lots of hamstring work
    Also do you always do regular squats? If so you might want to try some variatoins to hit the muscles diffrent. My favorite is front squats. Also where do you fail at when squating? top, middle bottom?
  5. Elite Member
    ryansm's Avatar
    Stats
    6'2"  305 lbs.
    Join Date
    Dec 2003
    Posts
    8,125
    Answers
    0
    Rep Power
    22017

    Practice... Parctice... Practice... Squat is all technique, just use low weight at first until you can get it down.
  6. Registered User
    Grant's Avatar
    Join Date
    Apr 2004
    Age
    30
    Posts
    1,016
    Answers
    0
    Rep Power
    713

    I fail at the bottom always
  7. USA HOCKEY
    CEDeoudes59's Avatar
    Join Date
    Nov 2002
    Posts
    3,928
    Answers
    0
    Rep Power
    3201

    Get that bar off your neck!
    on your back, it helps alot
    My Little Site about Hair Loss & Anabolics-
    hair loss from steroids dot com
  8. Senior Member
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,361
    Answers
    0
    Rep Power
    48206

    Quote Originally Posted by Grant
    I fail at the bottom always
    It sounds like you might need stronger hamstrings to get out of the bottom position. Also like deodus said, put the bar lower on you back and not the neck when trying to move the most weight. I'm not saying to not use high bar squats at all because I think variation is very important but if your trying to move the most weight the lower and farther back you can hold the bar the better the leverage will be.
  9. New Member
    kelsey's Avatar
    Join Date
    Nov 2003
    Age
    37
    Posts
    344
    Answers
    0
    Rep Power
    305

    bar position is key for heavy weight.
    i moved the bar and in one workout i doubled a new pr' that was 20 lbs more than b4.

    a jerky 385 then owned a 405 double A2G with a lower bar postion, that was 100lbs ago havent looked back.

    also you might think about reverse hypers, box squats, sled pulling..

    the thing about big squatters is that all of their stabilizers and main movement muscles are very balanced ( all at the same level )
    so as most know and have said just bring up our weakest link in chain.
  10. LunaHotel's Avatar
    Join Date
    May 2003
    Age
    47
    Posts
    325
    Answers
    0
    Rep Power
    300

    Here are a few tips I got out of personal experience :

    1. Keep your hands close to your shoulders and elbows pointing DOWN. This will help keep your back in the proper position.

    2. Squat ALL THE WAY DOWN. Yes. Now at first you will use even LESS weight than you are using now, but your form will improve vastly AND moreover, you will get good strength increase at your sticking point - Which is at parallel, if I interpret your posts correctly...

    Don't give up!
  11. New Member
    kelsey's Avatar
    Join Date
    Nov 2003
    Age
    37
    Posts
    344
    Answers
    0
    Rep Power
    305

    no offense, but the close grip thing doesnt work for me.
    it thrashes my elbows(bicepital tendonitis).

    Most big squatters use the low back wide grip form.

    www.irongame.com shows big squatters and popular form. You gotta check out the Gary Frank 931 DL by the way.

    i use the wide grip and create a shelf where the bar sits on my lower trap/rear delt. The Close grip thing may work for some and may be your eventual choice.

    here is an example of the wide grip:
    Attached Images Attached Images  
  12. Registered User
    Grant's Avatar
    Join Date
    Apr 2004
    Age
    30
    Posts
    1,016
    Answers
    0
    Rep Power
    713

    Box squats will help? I dont know about gaining too much strength right now as I am cutting, but I will try.
  13. Elite Member
    ryansm's Avatar
    Stats
    6'2"  305 lbs.
    Join Date
    Dec 2003
    Posts
    8,125
    Answers
    0
    Rep Power
    22017

    Box squats will definitely help, I used them when powerlifting and my squat improved dramatically.
  14. New Member
    PreMier's Avatar
    Stats
    5'9"  205 lbs.
    Join Date
    Jul 2004
    Age
    31
    Posts
    68
    Answers
    0
    Rep Power
    158

    With the recent threads on squatting, I figured I would create a check list of things to do to squat like a powerlifter, or things to do to squat big. I will accompany this checklist with two videos that should demonstrate the checklist in practice. I would also like to stress that the only way to make sure your squatting like a powerlifter correctly is to tape and critique yourself. There is a GREAT opportunity for injury by squatting incorrectly, and this is often not avoided because someone thought they were, in fact, squatting correctly. Tape yourself, watch yourself, make adjustments as necessary.

    1. Grab the bar low on your shoulders. Pull down on the bar as if you were trying to bend the bar over your shoulders.
    2. Pull your shoulders blades tight together and draw your elbows forward.
    3. Breathe air into your belly. With your abs, push all this air out. If you wear a belt, make it a notch loose and push against it.
    4. Arch the bar out of the rack and push with your legs to clear the pins. The bar should not travel forward and touch the rack as you unrack it.
    5. Push out on your knees as you prepare. You'll know you're doing this right if you feel increased tightness in your hips. (see setup image below, this is how you should look when you're preparing to descend)
    6. Push out on the sides of your feet, not down. Act as if you're going to spread the floor.
    7. Drive your head through the bar. Don't look up or down. Imagine laying on the floor, on your back, and driving your head into the floor.
    8. Start the squat with your hips going backwards. Imagine sitting back on a toilet. If you start with your knees, your bath will corrupt and you'll miss the big lift. Hips back is your first motion. You'll know you're doing this right because your hamstrings will tighten up like never before.
    9. Keep siting back until you're at parallel. Parallel is defined as the crease of your hip being in line with the top of your knee. Sit back, not down! (see box image below to see what you should look like. the box is optional.)
    10. Drive your head and upper back into the bar as I described above.
    11. Push out on your knees and feet and draw your hips forward. Stay tight! Keep driving your head and upper back through the bar and driving your hips forward.

    Here are two videos for you to reference back to. Keep particular notice to how the knees stay in place, and the hips are the moving force.

    http://www.teamtaylor.net/Videos/2004/Part2/CR505sq.wmv
    http://66.235.16.23/training/2004_we...5-200chain.wmv

    Setup.
    Box.

    Courtesy SaturdayFever
  15. New Member
    kelsey's Avatar
    Join Date
    Nov 2003
    Age
    37
    Posts
    344
    Answers
    0
    Rep Power
    305

    I agree with 99% of what you said premeir.
    but, i am a little unsure of how functional the "draw your elbows forward" part is.

    when i draw my elbows forward the bar tends to want to slide down my back, and it is very neccasary(splng) to try to prevent that when you have 500+ lbs on your back.

    it takes the shelf where the bar sits out of the picture.
    look at a guy who has over a 1000 on his back to show you how its done.
    I am saying the man in the pic would not use that exact form when using 5 x 's the weight shown.

    http://www.irongame.com/videos/MikeM...00lbSQ@SHW.wmv

    and he owns 1100, his elbows are back, if his elbows were forward, and he held on,
    it would slide down his back causing horrific injury.
    Just MO
  16. Elite Member
    ryansm's Avatar
    Stats
    6'2"  305 lbs.
    Join Date
    Dec 2003
    Posts
    8,125
    Answers
    0
    Rep Power
    22017

  17. New Member
    justinlarged's Avatar
    Join Date
    Aug 2004
    Age
    33
    Posts
    19
    Answers
    0
    Rep Power
    133

    There is a section in the new MuscleDevelopment on how to squat with good form. It helped me a little bit (I have never had great form when squating)
  •   

      
     

Similar Forum Threads

  1. Need some help on my Squat - Form Check Video Included
    By JesseSands in forum Powerlifting/Strongman
    Replies: 29
    Last Post: 05-22-2014, 06:22 AM
  2. Please help me out: Squat problems
    By Gizmacho in forum Pics
    Replies: 18
    Last Post: 02-05-2010, 04:04 PM
  3. Nobody Rep Me! My rep is to perfect
    By Royd The Noyd in forum General Chat
    Replies: 13
    Last Post: 09-12-2008, 12:28 PM
  4. A little help on my cutting. Is salt an issue?
    By bla55 in forum Weight Loss
    Replies: 17
    Last Post: 06-29-2008, 09:01 PM
  5. For those trying to PM me, my inbox is now empty....
    By windwords7 in forum General Chat
    Replies: 1
    Last Post: 08-12-2003, 09:54 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in