* The 2012 Gym Rats Thread *

tom_e · 22 Jan 2012 at 22:30

IndigoGorilla said:
Do it.

If you ripping your shirt off and then shout beast mode whilst growling I don't think they'll do anything!!!

Oh and post pictures of the shirt as evidence.

You may or may not be labelled as a nutcase steroid user though

or just a nutcase.

MoNkeE · 23 Jan 2012 at 09:16

Squat check lads

It's a front squat granted, but first time I've posted a vid up. Weight was at 67.5kg, and was my 3rd set of 5x5. I'm aware of the hyperextension during the clean, think that's probably my max for power cleaning the bar up!

LiE · 23 Jan 2012 at 09:22

2 things.
- knees are going over toes.
- knees out sucka!

Steedie · 23 Jan 2012 at 09:27

Happy birthday to Mr Delvis

Delvis · 23 Jan 2012 at 09:29

LiE said:
2 things.
- knees are going over toes.
- knees out sucka!

Regarding the toe thing, is this nor 'more' normal on front squats? Just due to the weight position?

I know I can't do that

Then again I don't do front squats currently

Steedie said:
Happy birthday to Mr Delvis

Thanks Steedie

LiE · 23 Jan 2012 at 09:32

Could well be Delvis, I don't do front squat so was critiquing it like a normal squat.
Oh and happy Birthday

anabolic birthday cake!

Delvis · 23 Jan 2012 at 09:33

LiE said:
Could well be Delvis, I don't do front squat so was critiquing it like a normal squat.
Oh and happy Birthday anabolic birthday cake!

Aye I'm not sure entirely I was just wondering really

Cheers man! Possibly matey! haha! I have Birthday Squats to do later, so yay!

MoNkeE · 23 Jan 2012 at 09:43

Happy birthday to Mr. Delvis indeed!

I think (although could be wrong) knees before toes is normal with front squatting. And A conscious effort is made through-out the lift to push knees outwards, again don't know if front squatting makes this look slightly different

Delvis · 23 Jan 2012 at 09:47

MoNkeE said:
Happy birthday to Mr. Delvis indeed!

I think (although could be wrong) knees before toes is normal with front squatting. And A conscious effort is made through-out the lift to push knees outwards, again don't know if front squatting makes this look slightly different

Ta man

try getting a front on angle or something next, that will clarify the kness out

Either way I think it's generally decent, I can't even get in the position comfiotably

Steedie · 23 Jan 2012 at 09:57

MoNkeE said:
Happy birthday to Mr. Delvis indeed!

I think (although could be wrong) knees before toes is normal with front squatting. And A conscious effort is made through-out the lift to push knees outwards, again don't know if front squatting makes this look slightly different

Unless you're on a smith machine, it's very difficult to get your knees level with your toes, it's just easier to balance that way.

Only thing I would say is you rush through your reps a bit, and you have a girls haircut. Other than that, it's good mate

oddjob62 · 23 Jan 2012 at 10:00

Knees will come over toes on a front squat. As mentioned, the weight position means you hips have to stay a lot more forward then they would on a back squat.

Only noticable pointer is keep those elbows up. The higher the elbows, the less work your arms have to do do keep the weight racked.

EDIT: and personally I would say you could do with going lower.

MoNkeE · 23 Jan 2012 at 10:07

Steedie said:
Only thing I would say is you rush through your reps a bit

Yeah I'm quite aware of that having watched the video back. This whole relativity thing - feels much longer when you're under teh weight!

Steedie said:
and you have a girls haircut. Other than that, it's good mate

Now now James, jealousy's a terrible thing!

oddjob62 said:
Only noticable pointer is keep those elbows up. The higher the elbows, the less work your arms have to do do keep the weight racked.

Will give it a go on Wednesday, but I'm double jointed in my fingers so the angle of my arms is a bit misleading to the pressure I'm applying to the bar (if that makes sense?).

oddjob62 said:
EDIT: and personally I would say you could do with going lower.

Agreed, however I found at the backend of last year that I was getting chronic lower back pain, which when watching myself squat I ended up pinning down to bum tuck at the bottom of my rep. Bit of lower back inflexability (is that a word?), so I just hit parrarell at the moment as that doesn't cause my bum to tuck!

Any advice on how to increase mobility here? Perhaps if Icecold is passing by

Steedie · 23 Jan 2012 at 10:10

MoNkeE said:
Now now James, jealousy's a terrible thing!

It's all I've got Wills, it's all I've got

Freefaller · 23 Jan 2012 at 10:35

I was always told to keep the elbows low to prevent them from rotating upwards - as it helps keep a more upright body position.

Freefaller · 23 Jan 2012 at 10:36

Happy b'day Delvis

Delvis · 23 Jan 2012 at 11:14

Freefaller said:
Happy b'day Delvis

Thanks matey

Just walked across to one of our out buildings at work, and my left ankle has just twinged twice =/ Hurt like a badger

milgo · 23 Jan 2012 at 12:06

MoNkeE said:
Squat check lads It's a front squat granted, but first time I've posted a vid up. Weight was at 67.5kg, and was my 3rd set of 5x5. I'm aware of the hyperextension during the clean, think that's probably my max for power cleaning the bar up!

Looked pretty good to me and the clean up was smooth. Like you I would have a narrower stance for front squats.

Only thing I could maybe see was your heel raising ever so slightly as you begin to drive up. It may just be your trainer compressing a bit at the front. But I guess that would still show power isn't coming through the heel.

icecold · 23 Jan 2012 at 12:19

MoNkeE said:
Squat check lads It's a front squat granted, but first time I've posted a vid up. Weight was at 67.5kg, and was my 3rd set of 5x5. I'm aware of the hyperextension during the clean, think that's probably my max for power cleaning the bar up!

Impressive!

Great back stability, although you could do with going slightly deeper. You were right to avoid bum tuck for a while, but now you have more of a feel of your lower back you should push it a little further while trying to keep that stability. Try light goblet squats, they make it easy to focus on your knees, torque through feet and back stability.

Elbows do need to be higher, it does make a difference.

Pay attention to your feet too, there is something going on... either slight pronation or weight coming too far forwards.

To cover all bases:
- elbows higher
- work on ankle ROM (mobility thread)
- push knees out further, try:

and if you have a band, stretchy bandage or something similar, try this around your lower quad/suprapatella pouch - it will change your life:
http://www.mobilitywod.com/2011/11/episode-344365-compression-tack-and-floss-the-knee.html

Same thing made from inner tube:
http://www.mobilitywod.com/2011/12/...-super-flosshigh-hamstring-hip-gnar-gnar.html

Oh and Happy Birthday Delvis!

MoNkeE · 23 Jan 2012 at 13:24

That's a lot of food for thought, cheers one and all

I think milgo's right with my trainers deforming under the weight, I should really start taking them off for squats (want to buy some Vibram 5 fingers after seeing FF's). Elbows being higher would definitely help with escaping from under the bar as well I think!

Ice, got a link to where I can buy an appropriate band? I'll no-homo you long time =)

Delvis · 23 Jan 2012 at 13:30

icecold said:
and if you have a band, stretchy bandage or something similar, try this around your lower quad/suprapatella pouch - it will change your life:
http://www.mobilitywod.com/2011/11/episode-344365-compression-tack-and-floss-the-knee.html

Same thing made from inner tube:
http://www.mobilitywod.com/2011/12/...-super-flosshigh-hamstring-hip-gnar-gnar.html

Oh and Happy Birthday Delvis!

Thanks matey

Can I ask more about the band thing? Whats the reasoning behind it? And would it be a permanent thing?

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *