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View Full Version : Squats, what am I doing wrong?



SailorJerry
03-19-2011, 10:35 AM
http://www.youtube.com/watch?v=0rH8Xs0cUy0

http://www.youtube.com/watch?v=aEvGVB7X8Pg

Here's me with 320lbs. Im on the Juggernaut method, end of my 5's wave. I should of gotten a minimum of 5 reps at this stage, but I was shooting for 6-7. Right after I get out of the hole, I come to a near stop half way up. This is with any weight almost. I fail on the first video, and I can clearly see how far the bar goes in front of me. The second video is just a few minutes after the first. I tried to stay more controlled, but the results are the same. At the end of the sets, I didnt feel tired or sore or anything, I knew I shouldve gotten more. Something is up with my form, and maybe even with my hamstrings or lower back, but I dont know how to correct it. Any advice? I know im better than this, and should be pushing far past this weight. Appreciate the feedback.

mchicia1
03-19-2011, 11:41 AM
http://www.youtube.com/watch?v=0rH8Xs0cUy0

http://www.youtube.com/watch?v=aEvGVB7X8Pg

Here's me with 320lbs. Im on the Juggernaut method, end of my 5's wave. I should of gotten a minimum of 5 reps at this stage, but I was shooting for 6-7. Right after I get out of the hole, I come to a near stop half way up. This is with any weight almost. I fail on the first video, and I can clearly see how far the bar goes in front of me. The second video is just a few minutes after the first. I tried to stay more controlled, but the results are the same. At the end of the sets, I didnt feel tired or sore or anything, I knew I shouldve gotten more. Something is up with my form, and maybe even with my hamstrings or lower back, but I dont know how to correct it. Any advice? I know im better than this, and should be pushing far past this weight. Appreciate the feedback.

This is not a form issue. This is a strength/flexibility issue. The weight you are using is too much. Your body basically folds in half when you hit the hole. This means your lower back/core cannot support the weight. It could also mean tight hamstrings/hips.

I honestly would take 100 pounds off your squat and start over really trying to maintain your arch. A good movement to help this is good mornings in the 10+ rep range. This will simultaneously strengthen your back while loosening your hamstrings. I think you should do them every session IMO...2 or 3 sets of 10 to 20 on the GMs of light to medium weight, THEN do your squat workout for the day. The key with the good mornings is that you *must* keep your arch throughout the movement.

You can choose to take this advice or not, but I would bet the farm that you *will* get injured if you keep squatting that way with that weight.

Here is a video discussing your exact problem, which is severe GMing out of the hole.

http://www.youtube.com/watch?v=wY4gwVlO_k0

Switch to a routine where you are squatting 2-3 times a week and reset the weight 100 pounds. This way you will progress back up to 3 plates quickly while working hard on your form/flexibility/lower back strength.

lenny spero
03-19-2011, 12:16 PM
your not maintaining your chest position after you begin assent out of the hole...you should try fixing your eye on a higher position..and try pushing your elbows down more. i think its a form and a strength issue..i would do 531 and pause all the assistance work...this will make you stronger out of the hole and also force you to maintain a upright position..(or you will fail)..but the weight should be light enough on the assistance (60%) that you will be able to improve your form and make strength gains @ the same time.

buscondoguerra
03-20-2011, 06:02 PM
Heavy Abs and Upper Back work is what you need IMO.

paleopower
03-20-2011, 06:15 PM
Agree with alot of what was said above.

1. You are going down and up,,,,you need to go back back back back
2. Looks like hips are tight
3. Tons of ab and posterior chain work...You are in a good morning straight outta the hole..

AdamBAG
03-21-2011, 09:06 AM
You are not keeping your back arched, upper or lower. You looked hunched over as soon as you unrack the bar. I can't tell for sure, but the bar position looks pretty low. I'm not a big fan of the low bar position, especially for people that tend to lean too much. I can't tell if you are getting a belly full of air either.

I agree with the poster above that you need to take some weight off the bar and correct the form issues.