Posted: 9/2/2014 8:41:12 AM EDT
Alright, I may regret this but here it goes.
I've been working on this a lot and wanna see where I stand so gimme the business. I have read and watched a lot of Rippetoe about hip drive and I think I finally got it. We'll see. I talked to VT about the shoes already. I know I was a little high, I was going for a PR and was kinda tripped out I got it so I went for two. Normally I go to parallel. 
I don't normally do belt, I just tried it this once. Kind of like having something to push against with my big breath. 
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With so much info on the nets, I just picked someone respected and tried to follow his advice. Rippetoe was who i modeled the squat after. Seems like everyone does it a little different.
 http://youtu.be/FVKEl4WxoqcQuoted:
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From a quick point of view, leaning to far forward. With so much info on the nets, I just picked someone respected and tried to follow his advice. Rippetoe was who i modeled the squat after. Seems like everyone does it a little different.
http://youtu.be/FVKEl4Wxoqc |
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Can you post a vid with maybe 135x5?
Disclaimer: I'm not a coach. I am not an expert. I assume the bar is in the low-bar position? It looks to me that you aren't pushing the hips back enough. This may be because it's a near maximal lift (I tend to get into my knees more when lifting near my max). When you start to sit back, your knees should track forward and then stop. The rest of the depth is accomplished through sitting back rather than straight down. Rip also teaches that your head should be looking slightly down, in a neutral spine position. You can also get feedback from the coaches' Q&A on startingstrength.com. Oh, and get shoes. |
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Can you post a vid with maybe 135x5? Disclaimer: I'm not a coach. I am not an expert. I assume the bar is in the low-bar position? It looks to me that you aren't pushing the hips back enough. This may be because it's a near maximal lift (I tend to get into my knees more when lifting near my max). When you start to sit back, your knees should track forward and then stop. The rest of the depth is accomplished through sitting back rather than straight down. Rip also teaches that your head should be looking slightly down, in a neutral spine position. You can also get feedback from the coaches' Q&A on startingstrength.com. Oh, and get shoes. Agree with all of the above. OP Looks like a high bar which is what makes the forward lean excessive. Rip has a low bar rack which is going to create more forward lean to keep the bar on a vertical plane. I would recommend training with a lowbar rack. It is a stronger position. It looks like there is something prohibiting your ass and hips from going back far enough, maybe a wall or mirror or something? Also, your posture looks okay but on your first rep, you can see your torso and upper body are tight and proper base as soon as you activate your posterior chain to squat you deactivate your torso instantly causing a forward lean and preventing your hips and ass to hit the proper slot. |
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Agree with all of the above. OP Looks like a high bar which is what makes the forward lean excessive. Rip has a low bar rack which is going to create more forward lean to keep the bar on a vertical plane. I would recommend training with a lowbar rack. It is a stronger position. It looks like there is something prohibiting your ass and hips from going back far enough, maybe a wall or mirror or something? Also, your posture looks okay but on your first rep, you can see your torso and upper body are tight and proper base as soon as you activate your posterior chain to squat you deactivate your torso instantly causing a forward lean and preventing your hips and ass to hit the proper slot. Quoted:
Quoted:
Can you post a vid with maybe 135x5? Disclaimer: I'm not a coach. I am not an expert. I assume the bar is in the low-bar position? It looks to me that you aren't pushing the hips back enough. This may be because it's a near maximal lift (I tend to get into my knees more when lifting near my max). When you start to sit back, your knees should track forward and then stop. The rest of the depth is accomplished through sitting back rather than straight down. Rip also teaches that your head should be looking slightly down, in a neutral spine position. You can also get feedback from the coaches' Q&A on startingstrength.com. Oh, and get shoes. Agree with all of the above. OP Looks like a high bar which is what makes the forward lean excessive. Rip has a low bar rack which is going to create more forward lean to keep the bar on a vertical plane. I would recommend training with a lowbar rack. It is a stronger position. It looks like there is something prohibiting your ass and hips from going back far enough, maybe a wall or mirror or something? Also, your posture looks okay but on your first rep, you can see your torso and upper body are tight and proper base as soon as you activate your posterior chain to squat you deactivate your torso instantly causing a forward lean and preventing your hips and ass to hit the proper slot. I've heard to go lower with the bar before but there's nowhere else to put it. From that point down it's just flat back? That's where my traps meet my delts. Maybe a wider grip would lower the bar a little? |
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Quoted: I've heard to go lower with the bar before but there's nowhere else to put it. From that point down it's just flat back? That's where my traps meet my delts. Maybe a wider grip would lower the bar a little? Quoted: Quoted: Quoted: Can you post a vid with maybe 135x5? Disclaimer: I'm not a coach. I am not an expert. I assume the bar is in the low-bar position? It looks to me that you aren't pushing the hips back enough. This may be because it's a near maximal lift (I tend to get into my knees more when lifting near my max). When you start to sit back, your knees should track forward and then stop. The rest of the depth is accomplished through sitting back rather than straight down. Rip also teaches that your head should be looking slightly down, in a neutral spine position. You can also get feedback from the coaches' Q&A on startingstrength.com. Oh, and get shoes. Agree with all of the above. OP Looks like a high bar which is what makes the forward lean excessive. Rip has a low bar rack which is going to create more forward lean to keep the bar on a vertical plane. I would recommend training with a lowbar rack. It is a stronger position. It looks like there is something prohibiting your ass and hips from going back far enough, maybe a wall or mirror or something? Also, your posture looks okay but on your first rep, you can see your torso and upper body are tight and proper base as soon as you activate your posterior chain to squat you deactivate your torso instantly causing a forward lean and preventing your hips and ass to hit the proper slot. I've heard to go lower with the bar before but there's nowhere else to put it. From that point down it's just flat back? That's where my traps meet my delts. Maybe a wider grip would lower the bar a little? |
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More crack flossing with the cables, less knees. See, this is how you do it. It took me a paragraph...Hizzie, a single statement. Pure eloquence. ETA: BTW, this brings up a good point. You don't have to step that far back. Remember, you keep the bar over the mid-foot so it will clear the front uprights easily. Or maybe you like crack flossing with the cables. 
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You're standing there, with your PR on your back for 12 seconds before the descent. That's twelve seconds of energy burnt for absolutely no fucking reason. You should be tight before you unrack the bar... Step back, Keep tight, deep inhale, push and go. 3 seconds from foot placement to descent... I need more angles (gimme a front and side video of some heavy singles). You likely aren't sitting back far enough... which is likely a result of you not "dropping" into the pocket/not spreading your knees on the descent. Let me say this again... You should be tight before you unrack the bar. and stay tight. |
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See, this is how you do it. It took me a paragraph...Hizzie, a single statement. Pure eloquence. ETA: BTW, this brings up a good point. You don't have to step that far back. Remember, you keep the bar over the mid-foot so it will clear the front uprights easily. Or maybe you like crack flossing with the cables. Quoted:
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More crack flossing with the cables, less knees. See, this is how you do it. It took me a paragraph...Hizzie, a single statement. Pure eloquence. ETA: BTW, this brings up a good point. You don't have to step that far back. Remember, you keep the bar over the mid-foot so it will clear the front uprights easily. Or maybe you like crack flossing with the cables. Maybe.
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See, this is how you do it. It took me a paragraph...Hizzie, a single statement. Pure eloquence. ETA: BTW, this brings up a good point. You don't have to step that far back. Remember, you keep the bar over the mid-foot so it will clear the front uprights easily. Or maybe you like crack flossing with the cables. Quoted:
Quoted:
More crack flossing with the cables, less knees. See, this is how you do it. It took me a paragraph...Hizzie, a single statement. Pure eloquence. ETA: BTW, this brings up a good point. You don't have to step that far back. Remember, you keep the bar over the mid-foot so it will clear the front uprights easily. Or maybe you like crack flossing with the cables. It's just like shitting in a bucket. |
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OP,
Where in TX are you located? I went to Houston (Kingwood) to have an individual session with Andy Baker (co-author w/ Rip, of Practical Programming, 3rd ed.). Andy fixed my squat and deadlift in one session. I frequently video my sessions for my own feedback. Andy also put together a program for me. I set a new PR on squat tonight of 325x3! 
Get some coaching...it's worth the time and $$ in the long run. ....and get some damn shoes! 
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OP, Where in TX are you located? I went to Houston (Kingwood) to have an individual session with Andy Baker (co-author w/ Rip, of Practical Programming, 3rd ed.). Andy fixed my squat and deadlift in one session. I frequently video my sessions for my own feedback. Andy also put together a program for me. I set a new PR on squat tonight of 325x3!
Get some coaching...it's worth the time and $$ in the long run. ....and get some damn shoes! Kingwood isn't a long drive for me. I need some OLY coaching. Prices reasonable? |
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Hizzie,
I'm not sure if Andy does Oly coaching or not. His was the 1st Starting Strength gym outside of Rip's gym. Here is his website: http://bakerstrengthcoaching.com/ Here is his e-mail: [email protected] I paid $200 for a private 2hr session where Andy coached me on Squat, Deadlift, Press, and Bench Press. My Press and BP were actually pretty good form wise. Minor tweeks only. My squat sucked! LOL! My deadlift was basically stuck and my form was suffering at my max PR at the time. Andy fixed a couple of things and I set back to back PRs on deadlift before I left his studio. I reset on both Squat and DL and have gone to a 4 day Texas Method that Andy developed for me (and I payed for). The new programming has allowed ALL of my lifts to increase over the past 6 weeks. My weight is stable, I wanted to drop some weight (recomp) but not much is coming off at this point. I'm OK with that as I am not gaining...but my lifts are going up. PRs: Squat 325 DL 375 BP 235 Press 170 Not bad for a 47yo, 6'3", 270lb guy who never touch a barbell before April of this year, and weighed about 330lbs this time last year. |
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It's just like shitting in a bucket. Quoted:
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More crack flossing with the cables, less knees. See, this is how you do it. It took me a paragraph...Hizzie, a single statement. Pure eloquence. ETA: BTW, this brings up a good point. You don't have to step that far back. Remember, you keep the bar over the mid-foot so it will clear the front uprights easily. Or maybe you like crack flossing with the cables. It's just like shitting in a bucket. So I'm not the only one to approach the shitter as squat practice? |
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OP, Where in TX are you located? I went to Houston (Kingwood) to have an individual session with Andy Baker (co-author w/ Rip, of Practical Programming, 3rd ed.). Andy fixed my squat and deadlift in one session. I frequently video my sessions for my own feedback. Andy also put together a program for me. I set a new PR on squat tonight of 325x3!
Get some coaching...it's worth the time and $$ in the long run. ....and get some damn shoes! Wow, no shit. I wonder if he'd do my wife and I at the same time for the same price. I'll shoot him an email soon. That came out...awkward. LoL |
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Widened my grip, brought my stance in a little, watched that video on bar placement and tried it last night. My ass cheeks feels like someone took a hammer to them.
The low bar is kind of a pain in the ass. (literally and figuratively, of course) I need to work on my shoulder mobility and continue to work on bar placement. I think it's in the right place but it seems like I'm working awful hard to hold it there too. Once I get a little less jerky and a little more comfy I'll post an updated video. |