***Gym Exercise Guide, and Form Discussion/Feedback***

mrthingyx said:
I would suggest carrying on with goblets (depending on whether or not your dumbells go up above 20kg) for a couple of weeks and do the following:

- Heels closer together (shoulder width works for me);
- Push those knees out WIDE! :)
- Stick some fractional plates (1.25kg) under your heels as you squat.
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Thanks buddy. I was actually squatting 15kg rather than 20 in the vid. The dumbbells in my gym go up to about 25 or 30, can't remember which.

The main problem I have with goblet squats is that they do feel quite uncomfortable to perform, even with the 15kg db. It seems quite an awkward position to assume.

Delvis said:
I just find the whole limitation so weird, it confuses me. I couldn't imagine being able to squat down and not actually get to the floor....

TheCenturion, if you was to squat down now so your bums in between your ankles, how would it look?
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If I were to squat down now, I reckon I could keep my back in a good position. However, as I start to get deep, I wouldn't be able to keep my toes pointing straight, they would naturally move outwards (compensating for poor ankle mobility?) and maybe my knees would move in a bit, though less now because I've been doing hip mobility.
 
Interesting that you find them uncomfortable... I would say they are probably the 'best' squat from a position/movement perspective.

Other than overhead ones. But I'm weird. :D

Regardless, don't sweat it: work on your mobility and concentrate on getting your squat as balanced, stable and deep as you can. :)
 
Yeah if you had better ankle mobility then your goblets would be nice.

Consider pausing at the bottom of your goblets and trying to get your knees as far out and forwards as you can.

Closer stance you're limited by ankles, wider stance you're limited by adductors. Fix both.
 
icecold said:
Yeah if you had better ankle mobility then your goblets would be nice.

Consider pausing at the bottom of your goblets and trying to get your knees as far out and forwards as you can.

Closer stance you're limited by ankles, wider stance you're limited by adductors. Fix both.
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Yep, have been fixing both, and will be starting paleo chair again. Yay :D

What about footwear? I used to lift barefoot but currently wearing some plimsoll type shoes with a hard flat sole. Should I get a pair of these? The Khaki colour is the cheapest at £25, though it looks nasty and I'd never wear it outside of the gym :p
 
You could... They're not a bad, basic choice for proper lifting.

As long as the sole isn't squishy, then you're good. I lift in Adidas PowerPerfect 2s, which are expensive, but make squatting (all kids on squats) MUCH easier because of the hard soles and 3/4 inch height difference between the heel and the toe. :)

Same effect as putting fractional plates under your heels for 10 times the price! :cool:
 
I would buy weightlifting shoes but they're so expensive. Maybe when I get some gainz I'll invest in a pair. I think I'll go with the converse for now as a beginner basic option.

When you say plates under the heel, only for goblet squats right? Not bar squats?
 
TheCenturion said:
I would buy weightlifting shoes but they're so expensive. Maybe when I get some gainz I'll invest in a pair. I think I'll go with the converse for now as a beginner basic option.

When you say plates under the heel, only for goblet squats right? Not bar squats?
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Use them to pretend you have extra ankle mobility. They will help account for your existing issues. However, they will not resolve them. :)
 
Yes, kind of. It's because your foot and ankle are weak/inflexible, so some bits probably are slightly out of place or pulling off axis.
 
You're still tilting your pelvis prior to hip hinging. Another note on the rear view, you aren't gripping the bar centrally (your grips staggered) :) its more an FYI at the moment than a problem just yet but you'll want to correct it.
 
I have just noticed how narrow your grip is as well. This is not a problem, but you may find that widening your grip slightly might make things feel a little more comfortable.
 
Delvis said:
You're still tilting your pelvis prior to hip hinging.
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Is this something which will just solve itself naturally with mobility work?

Syla5 said:
I have just noticed how narrow your grip is as well. This is not a problem, but you may find that widening your grip slightly might make things feel a little more comfortable.
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Ah cheers, I'll try that next time.
 
You're basically engaging APT before you are squatting as shown here: matoHxG.jpg

As you can see, your spine is far from neutral by doing that, once there is excessive load on there its going to be painful. I used to do the same thing and it didn't do me many favours.

How to correct it? In short don't do it :p I'd say start by hinging at the hips and sitting in to the lift, but I could be wrong with that description so take it with a pinch of salt. Get some Vid up doing it at bw and people will be able to help further.

You may end up doing what I do, which is some kind of weird low bar/high bar squat hybrid thing :p
 
I think I'm subconsciously doing it as a way to make sure I don't lean forward too much and make sure I'm sitting back into the squat.

Just to be clear, in layman's terms, you're talking about me sticking my booty out before descending, right?
 
Delvis said:
You're basically engaging APT before you are squatting as shown here: matoHxG.jpg

As you can see, your spine is far from neutral by doing that, once there is excessive load on there its going to be painful. I used to do the same thing and it didn't do me many favours.

How to correct it? In short don't do it :p I'd say start by hinging at the hips and sitting in to the lift, but I could be wrong with that description so take it with a pinch of salt. Get some Vid up doing it at bw and people will be able to help further.

You may end up doing what I do, which is some kind of weird low bar/high bar squat hybrid thing :p
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Nice. :cool:

Your position gets compromised because you're bending your back rather than hinging.

Hip pops, pelvic tilt exercises. Glute med work to keep your knees out, too. :)
 
TheCenturion said:
I think I'm subconsciously doing it as a way to make sure I don't lean forward too much and make sure I'm sitting back into the squat.

Just to be clear, in layman's terms, you're talking about me sticking my booty out before descending, right?
Click to expand...

Pretty much yes, just stop that jarring action and tilting of the pelvis. :)

Also, are you pulling the bar in to your back? Engaging your lats as well?
 
Suicide grip, I'm squeezing the bar as tight as I can and pushing it into back, though I do forget to do that occasionally because of all the other technique points I have to remember :)
 
Yeah its annoying and you get overwhelmed, it'll click eventually :) I've had to recently change my setup and its damn pain to relearn things,

Remember, the squat is a full body movement, not just a leg movement, keep the last engaged as this will help in the long run.
 
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