The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 18 of 18
  1. #1
    Power Lifting Noob Parker 1995's Avatar
    Join Date
    Jun 2010
    Location
    Indiana
    Posts
    301

    Need Help with the lift off on Squats

    Hey guys well I have Been hitting my squats twice a week on my leg days. My squat has gona from like
    185x5 to my 255x5 Now. I am doing the Lift Fine Ass to Grass had a previous Power Lifter who Benches 505 Spot me and check my form, and also A personal Trainer at my gym check. Anyways When I lift off It takes alot out of me considering its like double my weight. Do you guys have any advice on the Lift offs for squats? Thanks
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member barryisawinnah's Avatar
    Join Date
    Mar 2011
    Location
    Sarasota, FL
    Posts
    736
    the lift off should be the easiest part of the lift.

    Are you half squatting the weight to get it unracked or what?

  4. #3
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,887
    Are you talking about lifting it off the saddles...or walking it out.
    Lifting it off the saddles is easy. Just set them high enough so all you have to do is arch to get them off.
    Walking out the squat is the harder part and you want to do it as quickly and eficiently as possible. Two steps back, square up, and start squatting. No figitting.
    _________
    ______
    ___

    Off Road Journal

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

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

  5. #4
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,370
    Unracking is not always easy. When playing with big boy weights compared to your bw, it can be a bitch sometimes. The only thing I could suggest is make sure you have a nice, tight set up. Squeeze you shoulder blades/traps together and burry your head back. Elbows down and head up. Good luck.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  6. #5
    Power Lifting Noob Parker 1995's Avatar
    Join Date
    Jun 2010
    Location
    Indiana
    Posts
    301
    Well picking it up Knocked the wind out of me, and the stepping back considering its double my weight is a huge problem. It makes the lift harder. I feel like I have more in the tank but Im dead from the pick up.
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  7. #6
    Wannabebig Member tcooper's Avatar
    Join Date
    May 2009
    Posts
    19
    not trying to be rude but in your sig you say you dead lift 225x 8 but squat 255x5.. are you SURE youre breaking parallel?

    and with the liftoff, I myself also squat over double body weight so liftoff can be hard but you probly have it set to low. you should just be able to get under,get tight and arch up to get the weight up. check your pins and see if you can raise em up at all

  8. #7
    Senior Member barryisawinnah's Avatar
    Join Date
    Mar 2011
    Location
    Sarasota, FL
    Posts
    736
    Quote Originally Posted by Brian C View Post
    Unracking is not always easy. When playing with big boy weights compared to your bw, it can be a bitch sometimes. The only thing I could suggest is make sure you have a nice, tight set up. Squeeze you shoulder blades/traps together and burry your head back. Elbows down and head up. Good luck.
    I didn't say it was easy, just that it should be the easiest part of the lift. Well for a raw lifter at least.

  9. #8
    Become Unbreakable Mark!'s Avatar
    Join Date
    Mar 2007
    Location
    Dallas Area, TX
    Posts
    3,628
    What kind of rack are you coming out of? My old squat rack seemed like it was built by someone from planet fitness, against squats completely. My new rack allows me to get in there and just raise the weight 1/2 and inch, and out. Also, check your J-Hooks, same as on the bench press, if they're too high it'll loosen everything up and you won't be able to maintain that tightness throughout the lift. It really should just be get under it, lift up a bit, as little as possible, then walk out, like OR said as minimal effort as possible, some people I've seen take 4-5 steps back, wasting energy. 2 steps back, get set, go.
    "Light Weight"

    260's by May

  10. #9
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    You are 15. Suck it up. Shit ain't supposed to be easy.


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

    Just get under the bar!

  11. #10
    Senior Member gmen5681's Avatar
    Join Date
    Feb 2007
    Location
    NC for another year then back to NY
    Posts
    249
    Quote Originally Posted by joey54 View Post
    You are 15. Suck it up. Shit ain't supposed to be easy.
    best answer!
    Precision Speed & Strength Development The only TRUE Strength and Conditioning gym in Rochester!
    PrecisionSSD
    FaceBook

  12. #11
    Senior Member
    Join Date
    Feb 2011
    Location
    Jacksonville, NC
    Posts
    114
    Get directly under the bar, with it in the position you want it in. Get a big stomach of air, and stand straight up. Alot of people make the mistake there of pulling back. Once you are upright, take small steps back to your squat position. Getting upright, and the walk back need to be two very different movements.

  13. #12
    Pro Strongman | Moderator Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    60
    I always lift off with a staggered stance, and try to set the pins so that the lift-off is only a 2-3" ROM (factoring in that heavier weights may compress me a bit).
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  14. #13
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    ^^^ What Tom said. Get your feet under you and start the liftoff with your hips propping the bar off. You may have V-hooks on the rack, so the bar will be harder to lift up. Let the bar settle as it oscillates then walk back. Take your time.

    Also check your bar. Ensure it has knurling and isn't bent. Chalk your upper back and wear cotton shirts (sometimes the bar slips on under-armour type fabric). Make sure you are pulling the bar into position, actively engaging your upper back.

    Also, thicken your upper back up, which puts less pressure on the area.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #14
    Pro Strongman | Moderator Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    60
    Quote Originally Posted by BloodandThunder View Post
    Also check your bar. Ensure it has knurling and isn't bent. Chalk your upper back and wear cotton shirts (sometimes the bar slips on under-armour type fabric). Make sure you are pulling the bar into position, actively engaging your upper back.
    That is a very good point, a bent bar or a slick shirt can make balancing the bar while squatting quite a challenge. When I do the Yoke in strongman I actually chalk up my upper back to increase grip.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Front Squat: 510 lbs | Overhead: 375 lbs | Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  16. #15
    Power Lifting Noob Parker 1995's Avatar
    Join Date
    Jun 2010
    Location
    Indiana
    Posts
    301
    Thanks for your Help guys and with that said I used your guys tips and I broke 250 today got 260x3!
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  17. #16
    Power Lifting Noob Parker 1995's Avatar
    Join Date
    Jun 2010
    Location
    Indiana
    Posts
    301
    Quote Originally Posted by tcooper View Post
    not trying to be rude but in your sig you say you dead lift 225x 8 but squat 255x5.. are you SURE youre breaking parallel?

    and with the liftoff, I myself also squat over double body weight so liftoff can be hard but you probly have it set to low. you should just be able to get under,get tight and arch up to get the weight up. check your pins and see if you can raise em up at all
    Im Positive Ive had multiple People, Power Lifters, and Personal Trainers check, and I am definetly going Low enough. I have not Maxed on deads 225x8 Can go Up relativly easily I just did 275x5 Yesterday on the deads.
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  18. #17
    Senior Member Niko_El_Piko's Avatar
    Join Date
    Aug 2009
    Location
    Montevideo, Uruguay
    Posts
    224
    Quote Originally Posted by joey54 View Post
    You are 15. Suck it up. Shit ain't supposed to be easy.
    +10000000

    The most common error I see at the gyms, is people giving multiple small steps when unracking the bar.
    Take just ONE STEP BACK. Thats it.
    Last edited by Niko_El_Piko; 04-15-2011 at 01:18 PM.

  19. #18
    illinois fattest lifter theBarzeen's Avatar
    Join Date
    Jul 2009
    Posts
    883
    Quote Originally Posted by gmen5681 View Post
    best answer!
    true..... but probably the worst way to get that message across.....

    a lot of it IS just your inexperience under the weight, more like a mental problem of feeling the weight as opposed to a physical problem of being able to lift the bar out of the rack.

    I'd say to 1st: squat heavier, do the most weight you can get ONCE, not 3,5, or 10 times

    2nd: to get you used to holding the weight do some heavy stand ups. Get under the bar and just pick it straight up for a 3-count, then put it back. you should be able to work up to something way over your squat max....
    Meet PR's: 1008-750-750 - 2464

    Gym PR's... don't count ... time to do another meet!

Similar Threads

  1. Replies: 4
    Last Post: 08-28-2010, 08:55 PM
  2. To lift or not lift. That is the question.
    By Bullshark in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 02-13-2008, 03:59 PM
  3. Will Power Rack squats still reap the benefits of free weight squats?
    By someGuy in forum Bodybuilding & Weight Training
    Replies: 19
    Last Post: 11-08-2004, 12:55 AM
  4. Wide Stance Squats vs. Closer High Bar Squats
    By bill in forum Powerlifting and Strength Training
    Replies: 14
    Last Post: 05-27-2004, 03:01 PM
  5. dead lift or stiff legged dead lift
    By DK in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 01-20-2002, 05:42 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
  •