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Glutes/Hams for squats.
3/23/2012 1:25:53 AM
I've noticed that as I have been increasing weight with my squats, I start rocking forward just a bit and using more of my quads. I assume this is due to a weaker posterior chain. What do you guys recommend to help strengthen this up? I've backed up in weight a little bit and focused on proper drive/form, and added some more box squats.. just wondering if there is anything else that would help me get my ass and ham strength up a bit.
3/23/2012 8:07:32 AM
Are you wearing proper shoes? I used to rock forward until I picked up a pair of weightlifting shoes.
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45632&search=weightlifting
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45632&search=weightlifting
3/23/2012 8:10:03 AM
Check out the SO YOU THINK YOU CAN SQUAT vids on YouTube. Lots if good info to be had.
3/23/2012 8:19:13 AM
Originally Posted By codyXdeath:
I've backed up in weight a little bit and focused on proper drive/form
I've backed up in weight a little bit and focused on proper drive/form
This is the biggest bang for the buck that you can do. Attempting to perfect technique by using imperfect technique just doesn't make any sense to me. I would caution you on the box squat because rocking off of the box is very easy to do and will likely reinforce the negative habit. But I also don't know your goals and all that.
3/24/2012 8:49:20 PM
My hamstrings respond very well to straight legged dead lifts.
3/24/2012 10:05:22 PM
Originally Posted By Jbclark84:
Are you wearing proper shoes? I used to rock forward until I picked up a pair of weightlifting shoes.
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45632&search=weightlifting
Are you wearing proper shoes? I used to rock forward until I picked up a pair of weightlifting shoes.
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45632&search=weightlifting
no offense, but part of the reason your squat improves with those shoes is because they are essentially leaning for you.
OP- glute ham raises, reverse hyper, and any form of deadlift will help.
3/24/2012 10:08:14 PM
Originally Posted By Hank:
no offense, but part of the reason your squat improves with those shoes is because they are essentially leaning for you.
OP- glute ham raises, reverse hyper, and any form of deadlift will help.
Originally Posted By Jbclark84:
Are you wearing proper shoes? I used to rock forward until I picked up a pair of weightlifting shoes.
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45632&search=weightlifting
Are you wearing proper shoes? I used to rock forward until I picked up a pair of weightlifting shoes.
http://www.adidas.com/us/product/mens-weightlifting-power-lift-trainer-shoes/SN823?cid=G45632&search=weightlifting
no offense, but part of the reason your squat improves with those shoes is because they are essentially leaning for you.
OP- glute ham raises, reverse hyper, and any form of deadlift will help.
GHR's FTW
3/24/2012 11:47:09 PM
box squatting (not touch and go, but sit, lean back, spread:concentrating on glute contraction) and sytycs... or get someone to coach you... Hell, post a video here and I'll be happy to chime in with some pointers.
and in all seriousness, most people that rock forward during a squat actually have:
1) weak upper backs causing rounding, floating the weight over their center of balance, disengaging their glutes and engaging their paraspinals.
or
2) Weak abs, causing a forward collapse with similar outcomes.
Not weak post chain...
That is NOT to say your PC is strong?... Vast majority of people that "think their posterior chain is weak"... probably is, but that doesn't mean your "anterior" chain is stronger... or that you're out of balance.
GHR/Direct Ham/glute work is good for anyone anyway... =)
and in all seriousness, most people that rock forward during a squat actually have:
1) weak upper backs causing rounding, floating the weight over their center of balance, disengaging their glutes and engaging their paraspinals.
or
2) Weak abs, causing a forward collapse with similar outcomes.
Not weak post chain...
That is NOT to say your PC is strong?... Vast majority of people that "think their posterior chain is weak"... probably is, but that doesn't mean your "anterior" chain is stronger... or that you're out of balance.
GHR/Direct Ham/glute work is good for anyone anyway... =)
3/24/2012 11:58:43 PM
Good point on the upper back work. Might need more lat work as well.
I think you've seen my comments in the 5/3/1 thread, but messing with my squat recently with a coach has made me realize that the squat is a lot more technical than I gave it credit for. Currently working on back strength, myself.
I think you've seen my comments in the 5/3/1 thread, but messing with my squat recently with a coach has made me realize that the squat is a lot more technical than I gave it credit for. Currently working on back strength, myself.
3/25/2012 12:57:20 AM
Originally Posted By darktide:
box squatting (not touch and go, but sit, lean back, spread:concentrating on glute contraction) and sytycs... or get someone to coach you... Hell, post a video here and I'll be happy to chime in with some pointers.
and in all seriousness, most people that rock forward during a squat actually have:
1) weak upper backs causing rounding, floating the weight over their center of balance, disengaging their glutes and engaging their paraspinals.
or
2) Weak abs, causing a forward collapse with similar outcomes.
Not weak post chain...
That is NOT to say your PC is strong?... Vast majority of people that "think their posterior chain is weak"... probably is, but that doesn't mean your "anterior" chain is stronger... or that you're out of balance.
GHR/Direct Ham/glute work is good for anyone anyway... =)
box squatting (not touch and go, but sit, lean back, spread:concentrating on glute contraction) and sytycs... or get someone to coach you... Hell, post a video here and I'll be happy to chime in with some pointers.
and in all seriousness, most people that rock forward during a squat actually have:
1) weak upper backs causing rounding, floating the weight over their center of balance, disengaging their glutes and engaging their paraspinals.
or
2) Weak abs, causing a forward collapse with similar outcomes.
Not weak post chain...
That is NOT to say your PC is strong?... Vast majority of people that "think their posterior chain is weak"... probably is, but that doesn't mean your "anterior" chain is stronger... or that you're out of balance.
GHR/Direct Ham/glute work is good for anyone anyway... =)
I will try to get some video this next week. I am almost 6'5" and have struggled a bit with form in the past (bending too far forward at the waist at full depth), which is something I've read is very common with taller people.
I work out with Reebok Realflex shoes, but squat and deadlift barefoot. Bad move?
3/25/2012 9:10:12 AM
I squat/DL with a 10 year old pair of asics wrestling shoes.
Barefoot? "Hello hookworms? Get my in my feet. Or whatever... Some kind of worms... will get in your feet."
Sorry, Archer humor.
Barefoot for DL is fine, squatting?–– Depending on your stance width. Wide? get wrestling or chucks for side support to push against. Narrow?––-> Squat wider. hah.
Barefoot? "Hello hookworms? Get my in my feet. Or whatever... Some kind of worms... will get in your feet."
Sorry, Archer humor.
Barefoot for DL is fine, squatting?–– Depending on your stance width. Wide? get wrestling or chucks for side support to push against. Narrow?––-> Squat wider. hah.
3/25/2012 9:52:19 AM
Another tip from my gym owner/coach- get depth by pushing your knees out and pushing out against the sides of your shoes with your feet, almost like you were turning your feet out but without actually moving them. This especially helps (for me, anyway) when squatting wider. Which you should do..
