Results 1 to 8 of 8

Thread: NEWSLETTER ARTICLE - Improve Your Squat in 10 minutes

  1. #1
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Location
    Cambridge, England
    Posts
    10,936

    NEWSLETTER ARTICLE - Improve Your Squat in 10 minutes

    What's the definition of a good squat these days? Is it how much you put on your back? How deep your get? How many reps? What is it?

    All of the latter are great measurement tools to asses a trainees squat ability, however what if the form flat out sucks? Is it still a good squat if you've got 400lbs on your back and descending about 8 inches? Or is it still a good squat if you've got your ass on your calves but the back of the turtle shell?

    I think we all know the answer to this, but all to often our ego's get in the way of our capabilities. So what's a good squat? Squatting the best you can within your physical capabilities without compromising technique, joint and muscular health, while appropriately pushing the threshold of those three things.

    So that's it? Yup. But that doesn't mean you can't make it better! The lower the overall function of the bodies ability to properly squat within adequate ranges of motion, the lower the overall ceiling of growth within your squat numbers.

    Here are three quick tips to improve the overall function of your body within your squat to soon begin working into greater ranges of motion.

    1) Rollover V-Sits

    Chronically tight hamstrings can dramatically ruin your squat. This dynamic mobility drill can help release the hamstrings and allow more ROM through your squat over time.

    Perform this drill for 3 sets of 12. Be sure to keep your chest up and your move quickly into the stretch.

    Video


    2) Squat to Stand - misery for big tight guys

    Start with using a box. Be sure to get settled in as far as possible. Once settle in, pull the scapula back as tight as possible, lift the hands into a "Y" overhead, then press up to a stance out of the heels.

    Perform 3 miserable sets of 10 reps.

    Video



    3) Knee-stop Overhead Box Squat

    Set up an apparatus in front of the knees to prevent them from moving forward more than 3 inches or so. Place a box behind you for your rear-end. Hold a dowel over your head (not a barbell), lock the elbows out and try to pull the stick apart.

    Once you're set, push the hips back and attempt to keep the down pulled apart and directly above the head. Settle in, maintain core and hip tension and press out through the heels back into a stance. Perform 3 sets of 10 reps.

    Video



    4) Static Hip Flexor Stretch

    In a half kneeling position, maintain a straight line from knee to foot, while slightly angling the rear foot externally away from the body (1 - 2 inches). Keep the fwd foot flat and press the hips fwd into the stretch. Raise the arm of the stretched side straight up and stay square into the stretch. Hold this stretch for 30 seconds, two times per side.




    Try this warm-up progression 3-4 times per week and you should begin seeing some improvement right away!

    ------------------

    This exclusive article (and others) can be found in the latest Wannabebig Serious About Muscle Newsletter - October 1st, 2010

    You can sign up here - Wannabebig Newsletter Sign Up
    http://www.wannabebig.com/logo/alnlogo_black.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? – My Training Journal

  2. #2
    Senior Member Jorge Sanchez's Avatar
    Join Date
    May 2005
    Posts
    6,607
    Nice article but I can't see any of the videos. Youtube says they are private videos.
    quidquid Latine dictum sit altum videtur

  3. #3
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    Yes, they didn't work for me in the newsletter either.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  4. #4
    Banned
    Join Date
    Jul 2008
    Location
    Morrisville,PA
    Posts
    3,071
    Just what the DR ordered. Thanks! I suffer from chronic tightness all over my body.

  5. #5
    Senior Member
    Join Date
    Oct 2008
    Location
    Switzerland/Canada
    Posts
    100
    Is there any benefit to holding a (time dependant) stretch for 1 or 2 minutes as opposed to 30s?
    'Wir wollen frei sein, wie die Väter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  6. #6
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
    0
    Good read, thanks for posting.

  7. #7
    Wannabebig Member
    Join Date
    Oct 2010
    Location
    New Castle, Pennsylvania
    Posts
    5
    Awesome info, thanks for the post. Squatting is such a crucial exercise and being able to get the most out of it will enhance strength gains for sure. Nice work.

  8. #8
    Father of Three Bosch232's Avatar
    Join Date
    Dec 2009
    Location
    Lincoln, NE
    Posts
    677
    I'll personally endorse that static hip flexor stretch. That's one that my phys therapist gave me, and it really helps my knees not hurt.
    "A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis

Similar Threads

  1. NEWSLETTER ARTICLE - Conditioning Made Easy
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 10-01-2010, 02:51 PM
  2. Lower Body Warm-Up - 10 Minutes to Better Performance - New Article!
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 09-29-2010, 02:07 PM
  3. NEWSLETTER ARTICLE - 3 Movements to a Better Squat
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 0
    Last Post: 09-02-2010, 02:55 AM
  4. Newsletter Article - Improve Your Bench Press with Rotator Cuff Training
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 07-23-2010, 05:10 AM
  5. New Article - Upper Body Warm-Up - 10 Minutes to Better Performance!
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 7
    Last Post: 01-23-2010, 04:51 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •