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21

What is a "good morning"? Just to add context, a "good morning" is when you're doing a squat, you go down to the lowest point, but then you extend the knees without maintaining an upright back. This results in the butt being raised up, but not the chest, so you're just bending forward, with a lot of weight on your neck rather than your shoulders. Then you ...


20

There is a difference, in that you are changing the load on your core. Squats are not "just a leg exercise" as many people assume that it is. There are several variations of squats, and they each have their place. If you choose to do dumbbell squats, I highly recommend Goblet Squats. Instead of the weight at your sides, it is in front of you. This ...


18

Delayed Onset Muscle Soreness (DOMS) is not something you should use to gauge the efficiency of your workouts. It's mostly only experienced when your body gets put through something it's not used to. In essence, it's not anything you need to aim for. But in terms of getting variety into your workout regimen, it's a good indicator of "hey, this is new", ...


16

When you lift heavy deadlifts and squats, your whole body is under high compressive force. The muscles squeeze your blood vessels, which increases the hydrostatic pressure of your circulatory system. In other words, your blood pressures spikes up during the lift. The body attempts to restore homeostasis during the lift by engaging physiological responses ...


16

Not being able to do a heels-on-the-ground 3rd world squat is a major mobility problem in my opinion. If I were you, I'd do the following: Squat all the time. At least a half-dozen times a day, stop whatever you're doing and practice your third-world squat. Use a table or door for balance until you can do it without one. Spend some time down there. Tell ...


15

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 ...


10

Properly performed full squats are not unbalanced. (Also, I doubt that a medicine ball is heavy enough to produce any muscular imbalance anyway.) I worry somewhat that the 90 degree angle you describe is not deep enough, so I advise you to read this history of squat depth recommendations. Squat deep, with the crease of the hip getting lower than the top of ...


10

Yes! Squatting -- as part of a proper regimen of exercise, eating and rest -- can lead you to lift huge weights, improve lung capacity, or reduce body weight. The squat exercises the body's largest muscles and is one of the most basic functional movements. Until the invention of sitting toilets, squatting was a daily necessity for all humans even into old ...


10

Between this post and the prior one asking for 5x5 squat help, I strongly recommend seeing a qualified personal trainer and also your Dr. for a physical prior to any more exercising. Based on your posts, you're overweight, out of shape and do not have a background in weightlifting: this is a combination that could get you SERIOUSLY injured. Stop, get a ...


10

Ideally, your knees travel out directly in the same line as where your toes are pointing, and your toes should be pointing out at somewhere between 20° and 45° from a line drawn perpendicular to your torso straight out in front of you. If your knees are collapsing in, yes, it is poor form. It indicates that you have relatively weak leg abduction. (Remember,...


10

Lower back soreness can be indicative of bad form or it can be indicative of heavy barbell squats. It's impossible to tell which from just the information that it makes you sore. This is because heavy squats are not a leg exercise: they are a legs, butt, lower back, and upper back exercise. The lower back is generally the point of failure in maximally ...


9

You put the most important thing first. If you are working on your press strength, put it first. The advice to put squats first are for people who are brand new to lifting. Squats are the one exercise that take a lot of effort to get right, but have the biggest rewards as far as strength and muscle development go. If you've been lifting for more than two ...


9

You're already doing the first and most important thing: you're working the upper body more than your lower, since you're on GreySkull LP rather than a more squat-and-lower-body-pull program like StrongLifts or Starting Strength. It is important to note that you're entering the realm of bodybuilding at this point: developing aesthetics instead of strength, ...


9

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 ...


8

If you are holding the medicine ball in front of you, what you are doing is a form of goblet squat. A goblet squat is very good for your body, and provides a good core component to the squat as well. The important components of any squat are: Make sure the crease of your hip goes below the patella (knee cap). This is going below parallel. Make sure that ...


8

I can assure you that with proper form it is safe, provided you take the proper precautions. I just squatted 200kg without any spotters a couple weeks ago. Deadlifts are less of a challenge, because it is easier to drop the lift. Use safeties with your squat rack (like these) Practice dumping the bar on the safeties with a weight you are confident you can ...


8

The exercise famous for being hard on the knees is the leg press - not squat. If the squat is done with the correct depth (hip lower than the knee) so that the change of direction is NOT done while the knees are at right angles, it shouldn't hurt the knees. If you get some soft knee wraps you might be able to convince her to squat with those. If not - I ...


8

I will say that I have had more stress on my knees from martial arts training than I ever had from heavy squats. The book Starting Strength has some good information on why this is. The important and critical factor is getting the hips below the knees before changing directions. The depth causes certain things to happen that protect the knees: Posterior ...


8

It looks like you have some surface blood vessels that popped. It's not life threatening or something that would prevent you from working out, but common causes for it are: Compression Pinching Both The location of the marks leads me to believe that you have the bar on your neck and not on your back. This will put more stress on your neck than it is ...


8

That's the difference between conditioning and strength. Try 200lbs for 20 reps to get another view into conditioning, or pushing a sled. A well rounded training program will address the following points: Skill: if you compete or are learning new exercises, you have to hone your technique Strength: this is well understood, you have to be strong enough for ...


8

As a fellow big-legged lifter, I think you are over-worried about the leg development. There's several reasons for doing squats, including posterior chain development. What I've noticed is that the legs are going to be where they are. If you are predisposed to have big legs/glutes/calves, they aren't going to get a lot larger than when they start out. I'...


7

Properly done squats are safe on the knees, assuming no prior knee problems, and will actually reduce risk of knee injury from other causes. Starting Strength by Mark Rippetoe goes into detail on why this is the case. His book is focused exclusively on barbell training, but the information still applies for dumbbells, and he also describes how to prepare ...


7

Disclaimer: I am not a physical therapist or personal trainer, which may be what your friend needs. I'd start with bodyweight squats, holding onto the two ends of a doorknob, or post-like object in front of them, as low as possible. Do those frequently, increasing depth as much and as frequently as possible. Over time, rely on the post less and less: hold ...


7

Mehdi gives an answer to this question in the Stronglifts Report. It is not based on actual science, but rather anecdotal evidence, I quote it here. (Page 58) Watch out by the way with people telling you to do half Squats instead of hitting parallel. Half Squats are NOT safer for your knees, they can actually destroy them because they cause muscle ...


7

The soreness that you experience is called Delayed Onset Muscle Soreness (DOMS). What causes it? When you exercise, the muscles get damaged. That damage is a signal for the muscle to grow and get stronger. That signal stimulates inflammation. Any inflammatory process produces local pain. Why is it delayed? It takes a day or two for the training-induced ...


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