Lifting
- Thread starter Nastycrow
- Start date
Not a pr so i will pist in here...
Since the summer i have been putting the work in on squats. Better technique that allows for more growth and strength long term. Higher bar position, forcing my knees out with a slightly wider stance and developing my hips/glutes/hamstrings.
Finally today got back to some relatively heavy weight. Worked my way to a top set doing triples at 135 for 2 sets, 2225 for 2 sets, 315 for 2 sets.
Than hit 405x1 and 435x1.
Top set was 465x4/3/2
Finished with 365x6 as it was all i had left in the tank
I did three sets and went for max reps each time, withhout sacrificing form. If i started to good morning it or let my knees cave i racked it.
Finally starting to feel comfortable. Hips and everything have definitely gotten stronger, now just need to get conditioning up and keep building on what i have.
Its nice to get pumped for squats again
Can someone help me out with front squats? I see that you're supposed to have your triceps parallel with the bar sitting on your chest but I can never get to that point. They always go perpendicular even with no weight on the bar. Is this just a mobility thing? I have shortish arms is that a factor?
Mobility.
Either criss the arms and hold the bar on...or put straps on the bar and hold them, will extend up another 5-6" which should be enough.
I dont feel comfortable with the strap option so always just cross my hands over the bar.
As for gaining the mobility to hit that position, I will defer as mobility is a huge issue for me that i am struggling to crack as well
Reckin007 said:
Can someone help me out with front squats? I see that you're supposed to have your triceps parallel with the bar sitting on your chest but I can never get to that point. They always go perpendicular even with no weight on the bar. Is this just a mobility thing? I have shortish arms is that a factor?
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The bar isn't supposed to be on your chest. It should be resting on your clavicle. Between your anterior delts and below your adam's apple. Aslong as you keep your elbows up as much as your wrist mobility allows for at the moment(with practice it'll get better), and you keep your chest up, you won't consciously have to hold the bar in place. Your center of mass with be holding it because the bar will be in line with the middle of your feet with your hands shoved up against the bar.
imhungry4444 said:
The bar isn't supposed to be on your chest. It should be resting on your clavicle. Between your anterior delts and below your adam's apple. Aslong as you keep your elbows up as much as your wrist mobility allows for at the moment(with practice it'll get better), and you keep your chest up, you won't consciously have to hold the bar in place. Your center of mass with be holding it because the bar will be in line with the middle of your feet with your hands shoved up against the bar.
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Not necessarily chest sorry I meant like on top of it which your explanation makes sense. At least that's what I've been reading. I think I just have to stretch it out. The squat itself feels way less impactful on the back/neck but my wrists/shoulders are killing by the end of it.
Reckin007 said:
Not necessarily chest sorry I meant like on top of it which your explanation makes sense. At least that's what I've been reading. I think I just have to stretch it out. The squat itself feels way less impactful on the back/neck but my wrists/shoulders are killing by the end of it.
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Front squat is less posterior dominant(hamstrings, glutes, low back) and more quad dominant which is why you get better depth and I recommend it more for direct quad development. As far as the wrists and shoulders, you'll get used to that. Just like you back squat for the first time ever and the bar on your traps hurt like a mofo, but after a week you get used to it. Same with the FSQ. A cue that helps me is to keep my chin up throughout the movement to synchronize with keeping my elbows up. Also, don't just try to keep the bar in place with the fingers. Actually push your hooked fingers into the bar.
imhungry4444 said:
The bar isn't supposed to be on your chest. It should be resting on your clavicle. Between your anterior delts and below your adam's apple. Aslong as you keep your elbows up as much as your wrist mobility allows for at the moment(with practice it'll get better), and you keep your chest up, you won't consciously have to hold the bar in place. Your center of mass with be holding it because the bar will be in line with the middle of your feet with your hands shoved up against the bar.
Click to expand...
This helped a lot, thanks. I'm still getting the form down (wrists hurt like a b----) but the movement feels so much more fluid and less impacting. I'm really taking it easy on the weight so far which is probably helping that. So far a big fan.
Feel better after taking the whole weekend off. Just stretching, light cardio, and ice water plunges. This will also be a maintenance week to find out my true body weight. So 3,000 kcal for the week.
Switching to a hybrid 5/3/1-PHAT upper/lower program. Main event lift has 5/3/1 percentages, while the assistance and ancillary lift's selection & schemes are based on the day's focus of either power or hypertrophy.