I recently started PL, I have previously been Olympic lifting, 5x5, crossfit (I know...), and bodybuilding. My workout partner and I recently did our maxes and I got shut down on a couple of squats and I want to know what I need to work on. What supplemental exercises will help me strengthen the weak areas of my squat. In the video you can see I get stuck halfway up. Any thoughts on training tips would be appreciated. I also have the video of me deadlifting, and I notice that it is hard for me to get it off the ground, I have no problem locking it out though. Thoughts? Thanks in advance!youtube.com/user/monk2in1, my name is Morgan, those are my squats.
Edit; Vid encoded
Last edited by Morgan McPherson; 06-14-2009 at 03:29 PM.
I can tell you did olympic lifting, because you squat more like an olympic lifter than a powerlifter. A powerlifting squat is about sitting back (like you start a good morning) and then pushing your knees out. You do more of a drop and your knees go forward. When you try to come up, your knees come in which is bad. You want to arch hard into the bar and drive your knees out to squat up. I'd focus on hamstrings, lower back, and hip abduction.
The best thing you can do right now is get a powerlifter to train your form, or buy EliteFTS.com's sqaut and deadlift Index. I've been sqautting for years with average form, but I've joined a PLing gym and have watched the dvd at least a dozen times.
hips and abs look pretty weak there. You kinda fold together when you get to the bottom. Also, widen your stance so you can more easily sit back and use your hams and glutes
I can see what you mean about the whole Olympic squat. I do need to drop my butt back, and keep shins straight. I do not see my knees buckling in though. Could you be more specific on what exercises exactly. Thanks
They are saying to fix your form before worrying about assistance exercises.
Great point Monkey, I just recently got the Westside DVD's. Which I haven't looked at yet, guess its time to go to the drawing board.... again!
Start by box-squatting as that will teach you to sit back and squat properly.Also,by squatting to a below parallel box it will help your deadlift and is one of my favorite deadlift assistance exercises.
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Your knees come in (left more than right) at 16-18 seconds in the 360 squat attempt 2 video. Your knees will want to move somewhere. The key is to push them out vs. letting them come forward.
Travis is right about training abs to help you stay more upright. Just push your abs out hard against the belt.
Thanks for the help everyone. I am going to start by buying some Chuck Taylors and not use my Olympic lifting shoes for the powerlifting training I am commencing. Second, I am going to start practicing box squatting to get the technique down. Put in heavier work on the Abs and start deadlifting from on top of a 45 plate, or two, to help with my start. Also, going to be working on half squats for the pull on the deadlift. Thanks again.