Caporegime
If you're doing low bar then you need to sit back more as you appear to be hitting end range on your ankles. Have a look in the form thread for examples 
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- Thread starter Jon33
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If you're doing low bar then you need to sit back more as you appear to be hitting end range on your ankles. Have a look in the form thread for examples
Thanks for that, I'll make an effort to sit back tomorrow and post a vid up.
Caporegime
In essence your shins shouldn't jut forward as far as when you do high bar.
Where is the bar located:
- on your traps over your cervical vertebrae?
- in the groove created by your rear delts?
(Google high bar vs low bar position if you are still unclear)
If you are doing low bar, get your feet (stance) wider as this will give your hips more room at the bottom of the squat. They 'should' be past your shoulder width... just look at how American powerlifters do it.
High bar is a different story, so clarify in your head what you are trying to accomplish and we can go from there...
- on your traps over your cervical vertebrae?
- in the groove created by your rear delts?
(Google high bar vs low bar position if you are still unclear)
If you are doing low bar, get your feet (stance) wider as this will give your hips more room at the bottom of the squat. They 'should' be past your shoulder width... just look at how American powerlifters do it.
High bar is a different story, so clarify in your head what you are trying to accomplish and we can go from there...
Where is the bar located:
- on your traps over your cervical vertebrae?
- in the groove created by your rear delts?
(Google high bar vs low bar position if you are still unclear)
If you are doing low bar, get your feet (stance) wider as this will give your hips more room at the bottom of the squat. They 'should' be past your shoulder width... just look at how American powerlifters do it.
High bar is a different story, so clarify in your head what you are trying to accomplish and we can go from there...
Groove created by delts, aiming for a low bar - find it more comfortable.
Maybe I need to get my legs a bit wider. (I'll get a vid from the back to show you how wide the currently are)
You do.
You also need - as pointed out above - to sit back a fair bit more and to keep your posterior chain engaged (cues involve "knees out" or something to that effect).
If you watch, you sit back initially, but then your knees come forward over your toes which - generally speaking - is not optimal for low bar squatting (as it brings more quad to the party). I can tell this is also happening because your knees lock out before your hips on a couple of reps.
So...
- Wider stance;
- Force your posterior chain to control the movement (knees/heels/whatever out);
You may also be better off holding off weight progression whilst you sort this out, as you may well be building a motor pattern that undermines future progress (i.e. because you can't stabilise). I'm saying this because lack of depth is just a symptom of a more fundamental problem, rather than the actual problem.
You also need - as pointed out above - to sit back a fair bit more and to keep your posterior chain engaged (cues involve "knees out" or something to that effect).
If you watch, you sit back initially, but then your knees come forward over your toes which - generally speaking - is not optimal for low bar squatting (as it brings more quad to the party). I can tell this is also happening because your knees lock out before your hips on a couple of reps.
So...
- Wider stance;
- Force your posterior chain to control the movement (knees/heels/whatever out);
You may also be better off holding off weight progression whilst you sort this out, as you may well be building a motor pattern that undermines future progress (i.e. because you can't stabilise). I'm saying this because lack of depth is just a symptom of a more fundamental problem, rather than the actual problem.
Man of Honour
Deload is a good time to work on flexibility, form, and practising paused lifts. Never miss it.
Caporegime
I think they're looking better already from my noon standpoint. If no one else see's it link it in the form thread
That lloks a lot better.
Now you just need to make sure you keep your core tight and keep your posterior chain going to keep yourself rocking forward out the hole. Do this by keeping your thighs/knees out, chest up and driving the floor away through your heels.
Now you just need to make sure you keep your core tight and keep your posterior chain going to keep yourself rocking forward out the hole. Do this by keeping your thighs/knees out, chest up and driving the floor away through your heels.
A bit hectic lately moving house but the gym is back up and running.
Rundown of week 3 (1x5, 1x3, 1x1+)
Squats
80
90
100 x 3
Bench
60
67.5
77.5 x 4
Deadlift
105
120
130 x 2 (should've been 135 but I lost the paper with the weights written on during the move!) - Not too happy with that considering I managed 5 reps on 127.5 the week before!
OHP
42.5
47.5
52.5 x 4
Onto the deload week now so thought it would be a good time for work on some form and have a go at some Olympic lifts. Tried with some of the snatch today, video showing a few timid attempts after by first attempt resulted in balls to bar...
Rundown of week 3 (1x5, 1x3, 1x1+)
Squats
80
90
100 x 3
Bench
60
67.5
77.5 x 4
Deadlift
105
120
130 x 2 (should've been 135 but I lost the paper with the weights written on during the move!) - Not too happy with that considering I managed 5 reps on 127.5 the week before!
OHP
42.5
47.5
52.5 x 4
Onto the deload week now so thought it would be a good time for work on some form and have a go at some Olympic lifts. Tried with some of the snatch today, video showing a few timid attempts after by first attempt resulted in balls to bar...
Finished off the deload week and about to move onto cycle 3 (in about the next 20mins!).
Continued to work on some Olympic lifting form but my lack of flexibility and technique really needs some work.
Attempt at some overhead squats
Few different bits
Continued to work on some Olympic lifting form but my lack of flexibility and technique really needs some work.
Attempt at some overhead squats
Few different bits
Cool stuff that you've kept it going.
Get your ankles more mobile as that is completely murdering your overhead squat. You can fake this by sticking some 2.5kg plates under your heels as a temporary workaround... but it helps in the interim.
Get your ankles more mobile as that is completely murdering your overhead squat. You can fake this by sticking some 2.5kg plates under your heels as a temporary workaround... but it helps in the interim.
Gonna keep it going as assistance work to the 531 I think, as at the moment the broom handle isn't tiring me too much!
Off to the mobility thread for some ankle work it is. Whilst on about the overhead squats how upright should your back be? I've seen some vids of people squating with their backs relatively upright and the barheld roughly in line with their backs and others seem to be leaning forward more whilst keeping their arms in an upright position - is this just down to flexibility and comfort or...?
Had the first squat session of cycle 3 today.
5 x 5+
5 x 75
5 x 87.5
5 x 100
Only managed the 5 on the final set, legs didn't seem to have much after 5 a side yesterday.
Finished with some split squats and stiff leg dead lifts with a wide grip (working on my the grip for the snatch)
Off to the mobility thread for some ankle work it is. Whilst on about the overhead squats how upright should your back be? I've seen some vids of people squating with their backs relatively upright and the barheld roughly in line with their backs and others seem to be leaning forward more whilst keeping their arms in an upright position - is this just down to flexibility and comfort or...?
Had the first squat session of cycle 3 today.
5 x 5+
5 x 75
5 x 87.5
5 x 100
Only managed the 5 on the final set, legs didn't seem to have much after 5 a side yesterday.
Finished with some split squats and stiff leg dead lifts with a wide grip (working on my the grip for the snatch)
Down to a lot of siffe re nt factors, of which mobility is one.
Tje others are things like femur length, hip socket alignment and depth, tendon insertions, shoulder stability, etc.
From a biomechanical perspective, longer femurs will take up more space in a deep squat position, requiring a change in back or ankle angle to keep the weight over heels/midfoot. Hip socket anatomy can also affect this in a similar way, too.
Ideally, we'd all be relatively upright to keep the weight on our legs, but people are different. Chinese lifters seem to get selected on account of their ideal anatomy (short femurs, short arms), meaning "perfect" anatomy for squatting in deep positions... Caucasians don't - from what I have seen - generally have the same dimensions for their limbs, and there is then the issue of Western coaches not having the same pool of lifters to select from, thus dealing with less-than-ideal body shapes.
Does it matter? Not really, but means that training schemes for these different anatomies will be different: longer legs will probably require additional back work to make sure a less vertical torso/thorax can take the weight of a squat/snatch/whatever, whereas goes with shorter legs can just squat until they explode...
Ultimately, weightlifting coaching requires somebody to recognise your weak points or bits that don't quite work the typical way and get you lifting in a manner that either works around or addresses them. Happy to help if you think it will add anything.
Tje others are things like femur length, hip socket alignment and depth, tendon insertions, shoulder stability, etc.
From a biomechanical perspective, longer femurs will take up more space in a deep squat position, requiring a change in back or ankle angle to keep the weight over heels/midfoot. Hip socket anatomy can also affect this in a similar way, too.
Ideally, we'd all be relatively upright to keep the weight on our legs, but people are different. Chinese lifters seem to get selected on account of their ideal anatomy (short femurs, short arms), meaning "perfect" anatomy for squatting in deep positions... Caucasians don't - from what I have seen - generally have the same dimensions for their limbs, and there is then the issue of Western coaches not having the same pool of lifters to select from, thus dealing with less-than-ideal body shapes.
Does it matter? Not really, but means that training schemes for these different anatomies will be different: longer legs will probably require additional back work to make sure a less vertical torso/thorax can take the weight of a squat/snatch/whatever, whereas goes with shorter legs can just squat until they explode...
Ultimately, weightlifting coaching requires somebody to recognise your weak points or bits that don't quite work the typical way and get you lifting in a manner that either works around or addresses them. Happy to help if you think it will add anything.
Haven't updated in a while again so here goes!
Week 1 5 x 5+
Bench
5 x 55
5 x 65
5 x 72.5
Deadlift
5 x 97.5
5 x 112.5
7 x 127.5
OHP
5 x 40
5 x 45
5 x 52.5
And onto week 2 3 x 3+
Squats
3 x 82.5
3 x 92.5
3 x 105 (PB)
Bench
3 x 60
3 x 67.5
4 x 77.5
Deadlifts
3 x 105
3 x 120
4 x 137.5 (PB - need to order more plates before next weeks!)
OHP
3 x 42.5
3 x 47.5
5 x 55 (PB)
Quite a few PBs this week (not sure if that's an improvement or down to not actually trying that weight - we'll say progress!)
I'm concerned about my benching, according to the spreadsheet it's not improving, not quite sure what to do here. How wide should I go with my grip?
Week 1 5 x 5+
Bench
5 x 55
5 x 65
5 x 72.5
Deadlift
5 x 97.5
5 x 112.5
7 x 127.5
OHP
5 x 40
5 x 45
5 x 52.5
And onto week 2 3 x 3+
Squats
3 x 82.5
3 x 92.5
3 x 105 (PB)
Bench
3 x 60
3 x 67.5
4 x 77.5
Deadlifts
3 x 105
3 x 120
4 x 137.5 (PB - need to order more plates before next weeks!)
OHP
3 x 42.5
3 x 47.5
5 x 55 (PB)
Quite a few PBs this week (not sure if that's an improvement or down to not actually trying that weight - we'll say progress!)
I'm concerned about my benching, according to the spreadsheet it's not improving, not quite sure what to do here. How wide should I go with my grip?
Last edited:
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Nice PBs!
My benching too is stalling at the same weight (although your OHP is stronger than mine). Have you read the form guide on here and / or watched the Dave Tate "So you tihnk you can bench" videos? Personally I grip my bar with ring fingers on the smooth part. I also found that just upping the weight still lets me progress even if I miss my 3x5 prescribed weight for a few weeks.
My benching too is stalling at the same weight (although your OHP is stronger than mine). Have you read the form guide on here and / or watched the Dave Tate "So you tihnk you can bench" videos? Personally I grip my bar with ring fingers on the smooth part. I also found that just upping the weight still lets me progress even if I miss my 3x5 prescribed weight for a few weeks.
Not sure if I've seen those "So you think you can bench" vids, I'll take a look, thanks!