Shut up and SQUAT!

['Frilla]

How heavy do you squat?

[ArtOfWar]

Uhhhhhh I can't squat properly. Basically I can't keep my back straight at all when I squat. Not even with just the bar. Apparently it's because I don't have enough flexibility in my hips and ankles. A common problem or so I've read.

[jonoevansla]

I have the same problem. I position 10Kg weight disks beneath my heals to help. I still struggle though, and never go heavy.

[EddieShredder]

I can't back squat at the moment, shoulder injury means I can't quite rotate my arm back to where I can support the bar. I was squatting 110kgs for 5, prior to this. Never bothered with testing a 1rm.

I can however front squat, so have been doing that for the last few months, at least once a week... am front squatting 95kgs now at bodyweight of 70kgs.

Once this goddamn shoulder injury is sorted, I want 200kg deads, and 160kgs back squats for a single at about 75kg bodyweight.

[Poncey]

Never interested me, squats. I do light with high reps using kettlebells.

Risk of injury is too high for me

['Frilla]

I have the same problem. I position 10Kg weight disks beneath my heals to help. I still struggle though, and never go heavy.

I do the same thing, i also wear a belt, if you want to lift heavy, you must wear a belt!

[Poncey]

I have the same problem. I position 10Kg weight disks beneath my heals to help. I still struggle though, and never go heavy.

I do the same thing, i also wear a belt, if you want to lift heavy, you must wear a belt!

Interesting.

I was told the opposite by a very credible strength and conditioning coach, he told me that you end up relying on the belt. Then when you really need to apply the strength, you injure yourself because you don't have that support.

['Frilla]

I have the same problem. I position 10Kg weight disks beneath my heals to help. I still struggle though, and never go heavy.

I do the same thing, i also wear a belt, if you want to lift heavy, you must wear a belt!

Interesting.

I was told the opposite by a very credible strength and conditioning coach, he told me that you end up relying on the belt. Then when you really need to apply the strength, you injure yourself because you don't have that support.

That makes sense. Its different in bodybuilding though. There is nothing wrong with relying on a belt when lifting heavy, it is stupid to lift heavy ass weight with no belt, it's not about showing people how much you lift, its about showing people the results of what you lift.

[dberry]

I only squat when I er, you know, have a shit when no toilets are around.

[TempleSlave]

I do the same thing, i also wear a belt, if you want to lift heavy, you must wear a belt!

Interesting.

I was told the opposite by a very credible strength and conditioning coach, he told me that you end up relying on the belt. Then when you really need to apply the strength, you injure yourself because you don't have that support.

That makes sense. Its different in bodybuilding though. There is nothing wrong with relying on a belt when lifting heavy, it is stupid to lift heavy ass weight with no belt, it's not about showing people how much you lift, its about showing people the results of what you lift.

I think that, unless going for 1 rep max, it is best to squat without belt. After all some very serious strength coaches consider heavy squat one of the best core exercises! On similar principle, I'd never use straps for upper body lifts.

[Deadendgeneration]

165kg's for a set of 4. That was a few months back though and I haven't done much lifting since. Too poor to join the gym at the moment :(

['Frilla]

165kg's for a set of 4. That was a few months back though and I haven't done much lifting since. Too poor to join the gym at the moment :(

Wow! Heavy squat brooo! I reckon you can hit a 180kg 1RM!

['Frilla]

I want to squat alot more than i can deadlift one day.

I deadlift 230kgs, i squat 220kgs for 2 reps. I want to squat 250kgs by years end. My goal this year was to deadlift 200kgs, ive done it!

[TempleSlave]

...and needless to say, we're talking 'Ass To Grass' squat?

http://www.youtube.com/watch?v=WK7m6I5m6gY
(hang on, where's your belt !)

['Frilla]

Again, its about the results, not showing off what you can lift. You don't have to squat right down(ATG) and risk getting injured to gain results. I do them when im lifting moderately, when i lift heavy, i only squat a little below parallel.

[TempleSlave]

Again, its about the results, not showing off what you can lift. You don't have to squat right down(ATG) and risk getting injured to gain results. I do them when im lifting moderately, when i lift heavy, i only squat a little below parallel.

I do agree it's about results. But since below 6-4 reps the gains in terms of hypertrophy are very diminished anyway, I assume that goal (desired result) will be strength? Remember that you only get stronger at the range you train. I've checked and know for a fact that all the guys in my gym doing their half squats with 150kg for reps can hardly (or cannot) squat 100 ATG for a single. The muscle engagement is just completely different.
If your technique is good then you won't get injured even if you go ATG for 1rep max. BUT if you've always trained at limited range (and with belt...) and try the same max weight for full ROM then I can imagine that your body (ie core muscles) won't be able to handle this.
http://www.charlespoliquin.com/Blog/tab ... sults.aspx

[Deadendgeneration]

Anyone else have trouble getting low on the first rep? When doing say 5 squats, I always end up doing 5 1/2 or 5 and 2 1/2 squats because I have trouble getting low at first. Any advice? I tend to build up slowly to the workout weight so I assume that's not the issue.

[TempleSlave]

Anyone else have trouble getting low on the first rep? When doing say 5 squats, I always end up doing 5 1/2 or 5 and 2 1/2 squats because I have trouble getting low at first. Any advice? I tend to build up slowly to the workout weight so I assume that's not the issue.

There are a few things you can do if flexibility/ROM is an issue.
Prior to leg work out:
1. Foam roll - ITBs, hip flexors, quads, hammies, glutes, calves.
2. Stretch the above muscles, but only pnf style or gentle dynamic stretch. Never do static stretches before workout.
3. Warm up with very little/no weight and during that set go all the way down, spend there few secs, establishing nice and aligned bottom position.

[Deadendgeneration]

Cheers, I usually warm up with 3 sets with no weight then slowly build the weight up to my workout set. Only really have the problem with the heavier weights. Will give what you suggested a try when I can afford to join a gym again.

[jonoevansla]

Did some squats on Tuesday, after not doing any for a couple of months. Kept the weight light, but still had a great workout - really reminded me of what a good exercise they are. I've neglected them recently as I've started doing a bit of running and my legs have been too knackered to squat.

['Frilla]

Templeslave, im glad we had the conversation we had, im now lifting 200kgs "Ass to Grass" SQUAT!!!! No belt, just knee straps.(I dont have the best knees lol)

Now that i have been squatting ATG style, i dont think ill go back, its surprisingly comfortable for me now. I must admit though, its not easy, especially with flexibility and all, you absolutly have to get the technique right, even if you have to do it with the bar alone. The lower the better, a spotter is required at all times though, it aint effing easy!

[EddieShredder]

Templeslave, im glad we had the conversation we had, im now lifting 200kgs "Ass to Grass" SQUAT!!!! No belt, just knee straps.(I dont have the best knees lol)

Now that i have been squatting ATG style, i dont think ill go back, its surprisingly comfortable for me now. I must admit though, its not easy, especially with flexibility and all, you absolutly have to get the technique right, even if you have to do it with the bar alone. The lower the better, a spotter is required at all times though, it aint effing easy!

['Frilla]

Templeslave, im glad we had the conversation we had, im now lifting 200kgs "Ass to Grass" SQUAT!!!! No belt, just knee straps.(I dont have the best knees lol)

Now that i have been squatting ATG style, i dont think ill go back, its surprisingly comfortable for me now. I must admit though, its not easy, especially with flexibility and all, you absolutly have to get the technique right, even if you have to do it with the bar alone. The lower the better, a spotter is required at all times though, it aint effing easy!

Get them injuries out of the way mate, then we will both be squatting like monsters!

[TempleSlave]

Templeslave, im glad we had the conversation we had, im now lifting 200kgs "Ass to Grass" SQUAT!!!! No belt, just knee straps.(I dont have the best knees lol)

Now that i have been squatting ATG style, i dont think ill go back, its surprisingly comfortable for me now. I must admit though, its not easy, especially with flexibility and all, you absolutly have to get the technique right, even if you have to do it with the bar alone. The lower the better, a spotter is required at all times though, it aint effing easy!

Get them injuries out of the way mate, then we will both be squatting like monsters!

Didn't take you long - congrats!
The only thing to look at when full squatting, is that at the very bottom of the movement the lumbar curve in the spine is not lost. When it happens, erector spinae muscles stop protecting the lower spine and it's easy for injury. With 200kg it could also be a bad one.
Anyway good job.

[Counter-puncher]

^^^ good advice. squatting heavy is dangerous and you should always respect it.