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8

I've often felt there were two aspects to using a weight belt. The first being the psychological sense of security that the belt provides. Belts make us feel “locked in” and ready to lift thus providing a positive framework to perform the lift. The second and more important aspect is the potential support that a belt provides thus reducing the ...


6

A lot of people have this problem, and it's usually caused by short tendons on the back of your ankle. I forget the name... Achilles? Anyway, there are plently of things you can try in order to fix this, and yes, the weight is supposed to drive into the ground through your heels. Method 1 One way, is to elevate your heels, by placing them on top of plates....


6

(Possible) Reasons Why You Squat More Than Deadlift Your form is bad in both exercises. Without a video or someone checking your form, this can't be (dis)proven. You don't like deadlifting; as a result, you (probably) apply minimal efforts to it. If you want to be good at deadlifting, you've got to perform it more often, enjoy it (or at least pretend), ...


6

What you are feeling is normal. Any time you do a new exercise, or even an old exercise in a new way, you will be pushing your muscles past the point where they are comfortable and making them sore. For the most part, this is lumped into the term Delayed Onset Muscle Soreness (DOMS). For some people, the presence of DOMS becomes a goal or a indication of a ...


6

There is a very useful analysis of a selection of multiple studies to be found here: http://www.strengthandconditioningresearch.com/exercises/squat/ I'll start out by assuming that you adjust your feet angle to your stance width (or vice-versa) to keep the femurs and tibias in the same plane as the line from mid-heel to mid-toe. I know this isn't exactly ...


5

If you are doing it in proper form, it'll build your middle back, lower back, glutes, legs and it'll also help strength the sides of the abs. Your shoulders and traps should see almost no change. You do get your traps sore because of all the weight that is resting on top of them but you are not putting them under tension. If you want to build your ...


5

When it comes to powerlifting, a large portion of lifters will use a low bar squat which places the bar lower on the back to sit on a muscular shelf made by the rear deltoids. This also allows the lifter to have more forward torso lean throughout the squat and shifts some of the tension to the posterior chain. This together tends to allow a lifter to lift ...


5

Injuries will hinder your progress more than lifting lighter. Focus on technique if you want long term gains.


5

There's acceptable "grind" and unacceptable grind, and I don't trust novices to tell the difference. Someone in your position--which I assume means, a beginner doing a novice program with an unfamiliar exercise--should not try to make this distinction oneself, but rather get a trusted coach to review your form in person, or do an online form check using ...


5

Where to begin... Lets assess what is right: Squats are a great exercise to build muscle in the glutes (butt). To build muscle in a specific area, you need to use weights to build up the muscle in that area. What is wrong: Squats alone will get you a 'four foot butt'. The pictured physique is healthy for you and your spine. Taking a look at the ...


5

In short - belt gives better stabilization. Why not to use it? Well, you wish to have great stabilization... You would like to use that muscles, not to support them. Is it cheating - since that is legal - it is not cheating. Same as wrist/knee stabilization, special pants. All that helps you lift higher values - if that is your target? On the other hand ...


4

There is generally no consensus about anything. We all have different bodies. We all react differently to different stimuli. That said, 60 reps of anything is a stamina exercise, and not a strength exercise. And your friends who did hundreds, weren't developing strength. They were developing further the ability to do hundreds of reps. The best advice we ...


4

Taking your questions one by one: (1) The eccentric portions of lifts are known to both cause more soreness and be more prone to injury. Combined with the extreme weights that are lifted during a deadlift, it creates a lot of incentive for people to neglect the eccentric phase and just drop the weight. It is good to note however that in a competition ...


4

I've found this video very helpful from Mark Rippetoe when I was getting started: https://youtu.be/g2tyOLvArw0 (not sure about how do embed video in the answer, or even if it's possible) Mark Rippetoe is more heavily bent on low bar squats, while I prefer high bar squats. However, his troubleshooting tips are very valuable either way. The quick ...


4

Deadlift properly It's almost impossible to remotely determine what the trouble is, but: during deadlift, while pulling, my upper back is rounding but once I reach the top most position, everything is locked and I attain perfect 'chest up' That's not good. For a strong back, you want a perfect, tense, straight, shoulderblades-retracted position for ...


4

I primarily agree with Sparafusile. DOMS is pretty normal, especially for those impulse exercise sessions where you haven't warmed up, or haven't done the exercise before. Over the counter painkillers and anti-inflammatories such as aspirin or ibuprofen combined with heating pads or hot baths will give you enough relief to be able to sleep. For steps, as ...


4

I transfer a lot of weight to the toes while moving up My fix for this is to concentrate on pushing through my heels. If there are no physiological barriers then this should be enough. One way I help concentrate on pushing through my heels is to pick up my big toes and keep them elevated for the entire set. I stand and squat normally, but my big toes ...


4

I haven't heard of any reliable sources recommending not squatting barefooted. The only reasons I can think of are probable imbalances (the one Alec suggested) , hygiene issues (some gyms may not like you squatting barefooted due to cleanliness) and dropping the weights on your toes (which even with shoes wouldn't make too much difference to the health of ...


4

The safety bars should be set a few inches below the lowest the bar could conceivably go during a successful squat. This way, if the squat goes wrong in any way, you just lower yourself to the bottom of your squat. Do this fast if necessary; release tension in the core, if necessary; jump forward (if the bar is on your back) or backward (if the bar is in ...


4

Caveat: Proportions is an indicator of how your squat form could look. Actually measuring your limb and torso lengths and trying to mathematically deduce "correct" form is rarely beneficial, and can lead to someone trying too hard with a form that simply doesn't work for them. This is partly because no one has a handle on all of the significant factors that ...


3

First things first While I know what you mean by "ectomorph", you should know that this is a term related to the debunked myth of somatotypes. Read second paragraph here: https://en.wikipedia.org/wiki/Somatotype_and_constitutional_psychology Do squats! Rather than not doing weighted squats, you should learn how to do it. Giving up such a fundamental ...


3

Eric from Power Dojo states: The ratio that I give in my Ultimate MMA Strength and Conditioning Program is that you should be able to perform a Reverse barbell lunge at a minimum of 1/2 of your max Back squat, but I’d prefer you get that up to 2/3 your max Back squat. [...] basically you should be able to do a Reverse Barbell Lunge with at least your ...


3

Deeper, loaded squats, for instance, kettlebell goblet squats Assisted one-leg ("pistol") squats Loaded Turkish get-ups


3

Different barbell positions have different advantages. Either way, you shouldn't have to do heavy work with your arms or hands to keep the barbell in place. Don't keep the barbell on your spine/neck, in a high bar position, it should be just below the neck, in a low bar position, it should be on your shoulders, keep your hands on the bar to make sure your ...


3

Great question! Especially coming before actually having had bail out (that's the terminology) of a squat. I'm guessing you're back squatting. When failing to stand up during a rep you'll at least have some power left to slow the weight down on the way back down. Use this opportunity and don't hesitate. Release your hands, sit up so the moves backwards, ...


3

As AlexL suggests, since you are in a power rack, you can simply set the safeties to a couple inches below squat depth. Then if you need to bail, simply lower your squat beyond your usual squatting depth, rest the bar the safeties, and wiggle your way out. Similarly for the bench press. You should be able to set the safeties in such a way that when your ...


3

Have a dive through the 5x5 website squat page here In summary, you don't count reps with bad form. If you complete a set of 5 with 1 bad form rep then you only record 4 for that set. This will cause you to repeat the same weight or de-load next session (automatically if you are using the app).


3

Two major issues for me were core and flexibility in my Lats. I would say that you should focus on more core work which have a variety of different exercises that can help. First I would foam roll lats before attempting any front squats. Not sure what you're currently doing, but a huge reason why my front squat was lagging so much. Usually as I got the ...


3

I’m a firm believer in making sure to remove any unnecessary movements that would otherwise affect my technique/form. I think that’s important to reduce any risk of form break or injury. And, extra movements tend to reduce the impact on the targeted muscles. For example, while doing barbell curls, I don’t bend at the waist and swing the bar up. In my ...


2

I've been through a similar endeavor, and in my case, it was a case of a pulled muscle. It's very normal to have low flexibility turn into muscle-pulls. Especially during squats, where a very heavy load is placed on muscles that are required to be elastic, or be destroyed. I suggest you start stretching your lower body quite thoroughly. Not only is it going ...



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