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24

The article's explanations for why you shouldn't try to squat a deadlift are wrong. Positioning your hips too low does not put more stress on the lower back, and does not meaningfully shift your centre of gravity. What it does do is position your shoulders behind the bar, meaning to maintain this position as the bar comes off the floor, your anterior ...


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 ...


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", ...


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 ...


15

A workout should ideally follow a relatively strict ordering. (Warm-up) High-skill/coordination exercises or movements which you are still learning, e.g. agility drills, Olympic lifts, gymnastics Speed drills or explosive efforts, e.g. sprints, throws, Olympic lifts, power variants of the Olympic lifts Strength exercises, e.g. squats, deadlifts, presses, ...


11

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 ...


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

Squatting through the full range, or “ass to the grass”, is entirely natural for anyone who possesses normal, healthy function. Once we can stand and walk confidently—that is, by about 1½ or 2 years of age—we all squat to the ground effortlessly, with a neutral spine and with our (proportionally large) head perfectly positioned over our centre of balance. ...


9

There are two goals to aim for when distributing your weight: You should be in balance, for obvious reasons; and The combined centre of mass of your body and the bar should only move down and up during the squat, not forwards or backward, as forwards or backwards movement would cause lost efficiency. Keeping your weight over the centres of your feet ...


8

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 ...


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 ...


7

I would try and avoid smith machine squats for the time being. They take away a lot of the supporting strength from traditional barbell squats, and lock you into a very linear movement (i.e. up and down). I'd also avoid the leg press as your main lower body movement, as it doesn't involve the spinal erectors as traditional squats do. Instead, you could ...


7

Shin splints tend only to be affected by impact exercises—running, skipping, and jumping—or exercises that load the tibialis anterior. Squats and deadlifts should neither aggravate your shin splints, nor be adversely affected by them. If you are squatting deeply, however, the acute dorsi flexion required of the ankles may cause you discomfort. If so, you can ...


6

That's pretty normal. Everyone tends to favor one side or the other -- usually your dominant side will be stronger. One side may always be slightly more toned than the other, but you can make the difference much less noticeable by doing alternating unilateral movements such as weighted lunges, step ups, pistols, split squats, etc.


6

First, I don't think you have the correct notion of ATG based on this sentence: For example, if I lay on my side with my legs in line with my torso and try to pull one foot straight back, I can't get my heel to touch my glutes. In an ATG squat you are going down until your calves are in contact with your hamstrings. Simple physics state that two ...


6

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 ...


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

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

You started squatting more so you would get better at squatting. It sounds like your plan is working. You're better at squatting since you squat more. One part of being better at squatting is that squatting doesn't make you sore. Two concerns: one, it's not clear what you mean by "attempted squat 5 failed attempts", which sounds a bit reckless. Two, if your ...


6

As commented by others, without seeing a video of your form or knowing a bit more information it is hard to say if you are doing proper form 100%. Even then, sometimes what one person feels is proper form and causes 0 pain, someone else might have a different reaction. I find this true especially with squats. You might want to pay attention to how straight ...


6

Check out Limber 11 by a guy called Joe DeFranco. It's a few exercises/stretches which really helped me with my squat form. I used to have pain in the front of my hip when squatting but I started doing this 3 times a week and I noticed improvements after only a few days. Your lower back will also thank you for doing this. Some of the exercises require a bit ...


6

The lower back is the failure point of back squats, and gets a lot of work out of them. So yes, back squats build the back. Are back squats the best for the lower back? Not always; I find deadlifts slightly better for maximal loading, and weighted back extensions somewhat better for hypertrophy, but squats are a great middle ground. I find that doing >1....


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

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

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 ...


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

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 ...


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