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9

Starting from the bottom position is quite differen from 'normal' squats, as you're not using the stretch-shortening cycle. This means your muscles and tendons are not already pre-loaded when you're going up, which will result in the getting up being much harder than it normally would be. The main benefit of starting from the bottom position is that you'll ...


6

You can try Smolov method for squating How Smolov Works The Russian Smolov Squat routine is split into 3 phases for a total of 13 weeks. As always, start with a weight you're 100% sure you can Squat instead of starting too heavy and hitting plateaus. The 4 Smolov cycles. Weeks 1-2 - introduction cycle to prepare your legs. Week 1 you Squat 3 day in a row ...


6

No. I was a manager/trainer at a couple of Gold's gyms. Our insurance company wouldn't allow these on the floor. They are actually good to hold very moderate weight for several different lifts. The problem is they can take little to no horizontal force and when the squat racks get full people would spill to these. And to make matters worse it is hard ...


6

The underlying basic principle to exercise is the concept that in order to force your body to get stronger, you have to demand more from your body than you have in the past. This same principle is at work whether you are a beginner or very advanced. When the body adapts to the increased demands, it does so with a little room to spare. This is called ...


5

There certainly is a common error people seem to be making based on what I have read in this article: Improper sequencing. Front squats are deceiving because while it's a primarily knee-dominant movement pattern, you still want to initiate the movement from the hips first and push your butt back before breaking from the knees. It's an almost ...


5

Squatting shouldn't be putting any stress on your knees that would lead to injury under the following conditions: You perform them controlled, and unfatigued You mirror a low-bar squat posture even in your air squats You only squat so deep as to get the tops of your thighs below parallel You don't use an excessively wide stance This will result in 0 ACL ...


4

Pain during a lift is indication of injury. We can't diagnose what that injury is, but you need at minimum a rest week, a 20% deload, and mandatory form checks before allowing yourself to progress to heavier weights.


3

To start, if you notice that you feel pain rather than a burn or soreness in your hamstrings, it may have to do with your squat stance, rather than lagging hamstrings. However, the hamstrings are more often underdeveloped compared to their quad counterparts found in front of them for most trainee's, so a muscle imbalance isn't out of the question. And while ...


3

My checklist, roughly in order, of what to look for when I have a bad workout: Food. Am I hungry? Was I hungry yesterday? Did I eat enough protein after my last lifting session? Did I eat enough carbs today? Have I been eating enough fats the past few days? Other exercise. Was my warm-up really long today, or did I muck with the order I do my lifts? Did I ...


3

These are independent variables. The barbell should remain positioned in space in the plane defined by the line between the mid-point of each foot being extended vertically upwards. Without changing that well-agreed fact, there is a cue to keep the weight in one's heels while squatting, in order to prevent shifting onto the balls of one's feet. Notice that ...


3

Personally I wouldn't be happy with them, they look pretty unstable. I'd hate to have to figure out what to do with a bar in a back squat if I knocked one of these over. I'd consider the safe weight to use to be what I can lift from back squat position over my head and put down safely... which makes the stands pretty much useless.


3

What kind of squat do you do (high- or low bar)? If you are going to do a low bar squat, it's naturally to lean your torso more forward in order to hit the posterior chain more (glutes, hams,...). If it's a high bar squat then your torso is more upright and you "dive" in between your legs with your hips. Regarding your style, your elbows should point down ...


3

Where your hands are changes your center of gravity. An easy way to demonstrate the difference is to do a bw squat with your hands in front of you, and then go close to a wall and do them with your hands behind your head. Unless you have a good reason to be doing the squats in a particular way, just do whatever is easiest for you. It's a common thing in my ...


3

Have you considered trying a hip belt squat? My wife has mild scoliosis, and the barbell back squat was also too much for her nerve wise. Hip belt squat has worked out well for her. Has the advantage of being more incrementally loadable, and not really having a weight limit, compared to what you are doing. You will need something like this ...


3

The reason why people recommend that you do not workout the same muscle group 2 days in a row is to lower the risk of you damaging your muscles whilst they are rebuilding and strengthening from your training. Having said this... this is a recommendation not a rule. Therefore, workouts such as your Smolov squat program are perfectly okay to attempt baring ...


2

I'll address this in two ways, as the final answer really does depend on your goals. Unless otherwise stated, when we are talking about squats, I'm assuming back squats. Health Reasons for Full Squats Specifically, one of the main reasons to squat to depth (defined as the crease of the hip parallel or lower than the top of the knee) has to do with joint ...


2

Part of the reason for squatting deep is to avoid muscle imbalance, but that's not my primary reason. Squatting to parallel or beyond uses the knee and hip joint through a fuller range of motion than half-squats or other partial movements. This is good for mobility and strength for a variety of tasks. Squatting deep also protects the knee joint by ...


2

The positioning of the arms during body weight squats affects your center of gravity. Therefore the only difference in arm positioning is the stabilization muscles involved. This difference however is very minimal and won't have any noticeable affect. When I perform bodyweight squats, I prefer having my hands out in front of me. This is a personal ...


2

I considered and rejected these for my home gym. They do not provide safety bars on which to dump a failed rep. They do not have a vertical post on which to slam a just-completed near-max set. The target area is small, particularly for a back squat rather than a front squat. I would trust freestanding squat stands if I was using bumper plates on a ...


2

I like the tree analogy. Spot on. There is no right or wrong answer. Everyone has their own way. Some work better then others. I train arms with legs. Sort of an upper lower. I also do a push pull routine. Change my routine every two months. I go heavy on compound movements then meduim to light on isolation movements such as arm work etc. just work hard not ...


2

There are several things you can do, just know that in a raw squat (no squat suit or compression briefs) the glute involvement is primarily at the bottom, and the hamstrings are only moderately used. With a squat suit, the leverages change and loading the hamstrings is more important. That said, the glute and hamstring activity is still ...


2

I think you are worrying too much. Even babies can do squats: While I agree that the correct form is required, it sounds like you are fixating on that fact and overcompensating on a few things. For example, you are falling backwards because your center of gravity is behind your heals. I would guess that you're worrying too much about your knees not going ...


2

It's difficult to say for sure without watching you, but it sounds as if you could be stiff in the lumber spine. You are keeping your heels down and sitting back, but because you are stiff in the lumber spine, you need to lean your shoulders further forward than you should be. Continue to work on your form. Try not to lean so far forward, and work on ...


1

Anaroebic training does have a positive effect on VO2, or oxygen consumption. The body adapts in this way for a few reasons. Firstly, intravascular pressure increases during heavy lifts, like when performing squats. Because you have to hold your breath (pretty much) and engage your core, your cardiovascular system responds by increasing blood pressure and ...


1

It sounds like you need to follow a one-legged (pistol) squat progression. You shouldn't expect to just be able to do a pistol the first time you try. Personally, I achieved a bodyweight pistol squat with twice-a-week strength/skill workouts that involved: a standard barbell squat progression in the beginning of the workout. I think it was three sets of ...


1

It could be a number of things but I would ask myself: If I lower the weight does the pain subside? Pain is usually an indication of an injury, have I injured myself? If you perform a front squat, does the pain still occur? How about during any other exercises? I found that this happened to me during military presses. I would be able to press the weight, ...


1

Here's one thing that happened: I went on a 2 week vacation When you're doing a novice progression, a 2-week break can set you way, way back. I think you should be working at around 175. Don't try 205 again without working your way back up. That said, there are some things. Your first squat rep was a tad high but the rest were okay. Good job! Yes, ...


1

Typically you should be able to deadlift more than you squat BUT there are many reasons why you wouldn't be: Form - either a bad form in the deadlift where you're not lifting what you could OR a bad squat form where you think you ARE lifting more than you actually are (how deep are you going, etc.). Be honest with both and provide video if you can. body ...


1

I would completely advise against going further than 90 degrees as this will put extreme strain on the knees and although you may not feel it at the time, over time you will slowly wear down the joints which will lead to issues in the future. Evidence wise - well i think if you search on the internet you will find arguments for both sides - some saying it ...


1

It works on your hamstrings if you go deep (more than sitted position). I actually never go deeper than sitted because sometimes it hurts my knees...



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