Anybody have any tips? This set was REALLY hard.
I don't see any huge problems, but saw one minor problem. When you start out of the hole the bar moves up and forward maybe and inch or two. It's not much, but it's enough to miss a max attempt. When this happens to me it's because I lose a little of my upper back arch. Not a major rounding over, but a very subtle loss of arch. I can't say for sure since I can't see your upper back very well, but the upper back is the problem when my bar path does this.
Look at your bar path again. It goes pretty much straight down, but drifts forward as you come up a bit.
It looked like you sat back pretty good, I did notice out of the hole your elbows went up. Do you squat off a box at all against bands for speed?
My Training Log
My YouTube page
Training by Tone Barbaccio
New Dimensions Wellness & Education
Best geared meet @ 242
1030SQ, 640BP, 685DL and 2355 total
Best raw meet w/sleeves @ 242
665SQ, 440BP, 727DL and 1815 total
Best raw meet w/sleeves @ 275
700SQ, 452BP, 722DL and 1874 total
AtLarge Nutrition Supplements
Looks like you get a little too vertical on your unrack maybe?
Might be overstimating how much weight you can do off reverse bands too. If I remember you looked taller than me. The Big Iron guys average 5 '9", so they get more out of the bands with help according to the PL USA article, which I think you are basing this routine off of. Darren at our gym wanted to go right from 675 to 775 on his first set of reverse band squats last week. I suggested he start at 725 lbs and based off that, go to 760 lbs. His 760 lb set was a grinder, but a good one. He is taller like us too, so probably doesn't get as much from the reverse bands either.
I suggest that you come all the way back up with it and put it in the hooks! It is much harder when you do it the way that you did.
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 515 SQ 295 BE 570 DL.....1375 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
515 SQ 302.5 BE 585 DL
It looks like you have a bit of a forward lean going on too
Yeah I kinda noticed a little lean as well. Looked like the weight just got a little in front of you.
Personally, this is why I don't ever feel super comfortable with reverse band squats, they screw up the groove too much unless your technique is spotless.
How much ab work do you do?
The other thing I noticed, when you dump a weight like that, dump it faster. Get out from under it. Dumping it that slow can really put your back in a scary position. Trust the straps and just let that sucker go
I would suggest: 1) more band tension and/or 2) more spotters. You could try less weight but what fun would that be? Still looks like J-bone is trying to take you out in the vid...priceless.
I think you have to much forward lean and its turning the bottom of the squat into a good morning instead of letting the gear get you 1/2 way up. I would ride the bar high as possible and think "knees out" and arching as your descending so you can stay more upright, i find the more upright I am in the hole the easier the lift as you can let the gear shoot you most of the way up then just stand up with it.
960/530/749 @ 242
903/524/738 @ 220
I agree with too much lean. Also, you need to keep your hips under you when you start out of the hole. Your hips shoot straight up and the bar barely moves. Your hips need to come forward and stay under the bar. That's mostly controlled by your glutes.
Random, but is that yellow material nylon webbing?
Last edited by accuFLEX; 02-12-2010 at 05:34 AM.
Karsten, I had the exact same problem as you are having, these 2 videos are within a year of each other
If you keep your chest up and keep arched, you're good for so much more
I saw what the others saw...just a little forward drift out of the hole...otherwise, looked pretty good, except for not getting it back up.
The only good thing about my pain is that is reassures me that I'm still alive.
Whatever doesn't kill me makes me stronger. I just hope this doesn't kill me.
Lones your form is actually good in both videos...looks like you just went to deep on the 525
Bar is way out in front of you. Try carrying the bar lower on your back or try to keep your upper body from leaning so much.
DD, I thought it looked good all the way to the straps. The dismount wasn't solid, but you ended up sticking it pretty good.
When my lean starts to get too forward, front squats get me back in the groove for a more vertical posture. If I throw a couple of max effort FS days in the rotation it corrects tendencies to lean if I think I am developing them. Take it for what its worth---its worked for me to get up to 500 raw.
that was a suited/straps down, partial good morning negative. looked good!
Looks like you hit good depth on your second try.
Looks like you may be fighting your suit to get depth. Suit starts locking up and you bend over to keep going down. The bar was forward of your center of gravity. You have to sit back more into the suit. Going down faster but under control will help you get better depth. Don't sacrifice your form for depth. It may take more weight to get you down with proper form. If you can't come back up with that weight you've got to tight of a suit for your strenght level at this time. Try using more speed coming down and when the suit locks up come back up even if your not at depth. Add weight over several workouts building confidence in your suit and perfecting your form in the suit untill you can achieve depth and you should get maxium reboud out of your suit that way.
Next time tuck and roll.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
Hell Yeah SLAYER