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tofucake
Hyrule19059 Posts
Anyway, a cue I got from one of my coaches was to breath in until you can't anymore, then hold it. Then suck your abs in towards your spine. You can do this while just standing (without a bar), then poke yourself in the stomach. You'll feel how damn rigid you can get your core. If you set up like that, squat, then come back up, you can breath out and reset. [edit] a clear example of this is in a video in the powerlifting thread: 1 minute 27 seconds, if embedding at a timestamp doesn't work. | ||
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AoN.DimSum
United States2983 Posts
IT HAS STARTED World weightlifting championships this sunday!!! also an entertaining blog to read for updates about the competition. http://thehumancircus.hookgrip.com/ | ||
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IgnE
United States7681 Posts
On October 19 2013 06:39 MtlGuitarist97 wrote: The stance really isn't that much wider than shoulder width (it looks pretty bad in the videos, I will admit) but I really can't go narrower. I really just don't have the mobility yet. post us a video of you front squatting | ||
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phyre112
United States3090 Posts
This season it's going to be Hafþór Björnsson, the 6'9 400 lb strongman from iceland. ![[image loading]](https://scontent-a.xx.fbcdn.net/hphotos-ash3/q77/1378461_10151916303819241_1569328370_n.jpg) The woman in that picture is 5'6, for comparison. Damn that's a big sword. His character has a much bigger role in the upcoming seasons (unless there's significant rewriting from the books) so I can't wait to see how it turns out. | ||
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Osmoses
Sweden5302 Posts
There are way too many stout men with trimmed beards in that show though, hard to tell some apart. | ||
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BrTarolg
United Kingdom3574 Posts
On October 19 2013 06:39 MtlGuitarist97 wrote: The stance really isn't that much wider than shoulder width (it looks pretty bad in the videos, I will admit) but I really can't go narrower. I really just don't have the mobility yet. The reason you're collapsing is because you're lacking tension in the right areas to keep your form straight. Things that can *help* with this are - Practising being really tight and strong and slow with a lighter weight - Taking a breath and holding it in tight - Tensing your abs and even the way you hold the bar on your back - Thrusting and lifting using the power of your quads and hammies, and NOT your back to lift the bar up - Going down slowly and deliberately and stopping BEFORE a resting position (as deep as you can to do so) and then thrusting from there - (i.e, don't compromise your lower back at the bottom of the squat to get your glutes deeper, instead work on your flexibility instead - for most people this will simply come naturally as you squat more. A deep squat comes from the angle from your femurs to your hips, not by bending your lower back - this causes buttwink) - Lifting shoes. Yeah, it helps distribute your weight and keep your weight on your heels and keep your more stable etc. - Staying more upright, you're squatting hi bar like a man after all Generally once you get used to squatting, most of these things just become automatic and not a problem | ||
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BenKen
United States860 Posts
On October 19 2013 11:29 BrTarolg wrote: The reason you're collapsing is because you're lacking tension in the right areas to keep your form straight. Things that can *help* with this are - Practising being really tight and strong and slow with a lighter weight - Taking a breath and holding it in tight - Tensing your abs and even the way you hold the bar on your back - Thrusting and lifting using the power of your quads and hammies, and NOT your back to lift the bar up - Going down slowly and deliberately and stopping BEFORE a resting position (as deep as you can to do so) and then thrusting from there - (i.e, don't compromise your lower back at the bottom of the squat to get your glutes deeper, instead work on your flexibility instead - for most people this will simply come naturally as you squat more. A deep squat comes from the angle from your femurs to your hips, not by bending your lower back - this causes buttwink) - Lifting shoes. Yeah, it helps distribute your weight and keep your weight on your heels and keep your more stable etc. - Staying more upright, you're squatting hi bar like a man after all Generally once you get used to squatting, most of these things just become automatic and not a problem Good stuff here. If I could add to this Mtl, I have a friend that seems to have similar problems with form when he squats. Like, the guy can squat-morning 165x5, but it looks terrible (no offense, yours isn't as bad as my friend's). One thing we tried today was first just seeing if he could even get into "ass to grass" position at the bottom of the squat. No weight, just get in position. He couldn't even do it without falling backwards, and had to help himself down by holding on to the rack. Yeah, part of his problem is mobility and he's been stretching and everything, but honestly I think stability is a bigger problem for him. He just doesn't have the strength in the right places (abs, hips, quads) to hold his body in the correct position to not fall over. He was, however, able to do it while holding a 25lb plate at full arms length straight ahead of him to counter-balance his tendency to fall backwards. So he did a set with a 25lb plate, and then a few sets with a 10lb plate. His abs and quads were burning by the end of it, but it looked way better than what he was doing before. I don't know if this will work for you, but you might want to look into it. Maybe during warm ups just see if you can hit the correct position at the bottom of a squat and hang out there for a bit as part of a dynamic stretching routine. It's a pretty common way to get loose for all types of athletes. Obligatory Kstarr video: + Show Spoiler + http://www.youtube.com/watch?v=7XwKnk16Zbs | ||
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BrTarolg
United Kingdom3574 Posts
On October 19 2013 12:11 BenKen wrote: Good stuff here. If I could add to this Mtl, I have a friend that seems to have similar problems with form when he squats. Like, the guy can squat-morning 165x5, but it looks terrible (no offense, yours isn't as bad as my friend's). One thing we tried today was first just seeing if he could even get into "ass to grass" position at the bottom of the squat. No weight, just get in position. He couldn't even do it without falling backwards, and had to help himself down by holding on to the rack. Yeah, part of his problem is mobility and he's been stretching and everything, but honestly I think stability is a bigger problem for him. He just doesn't have the strength in the right places (abs, hips, quads) to hold his body in the correct position to not fall over. He was, however, able to do it while holding a 25lb plate at full arms length straight ahead of him to counter-balance his tendency to fall backwards. So he did a set with a 25lb plate, and then a few sets with a 10lb plate. His abs and quads were burning by the end of it, but it looked way better than what he was doing before. I don't know if this will work for you, but you might want to look into it. Maybe during warm ups just see if you can hit the correct position at the bottom of a squat and hang out there for a bit as part of a dynamic stretching routine. It's a pretty common way to get loose for all types of athletes. Obligatory Kstarr video: + Show Spoiler + http://www.youtube.com/watch?v=7XwKnk16Zbs Femur length is another aspect Short femurs (genetics) make it much easier to stay upright Lifting shoes may also help here | ||
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AsnSensation
Germany24009 Posts
and Lu Xiaojun, just googled him and apparently he backsquats 300kg for 4x BW and Frontsquats 220kg for 3x bodyweight, all of my wats. Will there be a livestream for the World Championships? for MtlGuitarist here's a little squatmotivation and an outline how your back should look during the excercise | ||
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Recognizable
Netherlands1552 Posts
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Donkeys
Mexico308 Posts
![[image loading]](https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-prn1/859835_577024942352334_10881976_o.jpg) | ||
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AsnSensation
Germany24009 Posts
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mordek
United States12704 Posts
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Najda
United States3765 Posts
 No one here plays. There was a rec sport league that had ultimate but they ended up cancelling due to lack of interest. | ||
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AoN.DimSum
United States2983 Posts
http://www.allthingsgym.com/2013wwc/ two different shots of lu xiaojun's 220kg snatch pull ![[image loading]](http://farm3.staticflickr.com/2818/10386922574_c7dab6356a.jpg) ![[image loading]](https://scontent-a-lga.xx.fbcdn.net/hphotos-frc3/1391989_577565342298294_787467607_n.jpg) | ||
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MtlGuitarist97
United States1539 Posts
Anyway, here's what I was doing. I took BenKen's idea (since IgnE suggested that I do goblet squats and I can't actually do goblet squats with a narrow stance and my front squat looked like shit) and held a plate out in front of me. It was only 10 lbs, but it seems to have done a lot for my squat. I'll keep doing that and try to do it every single day on top of stretching. I don't know if I can keep deeper while keeping my back naturally arched (or as close to it as my mobility permits). | ||
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AoN.DimSum
United States2983 Posts
48kg A session | ||
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Donkeys
Mexico308 Posts
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IgnE
United States7681 Posts
On October 21 2013 06:07 MtlGuitarist97 wrote: I am not working out today because all I did was work on squat stuff and try to do some ab exercises. I probably shouldn't substitute this for a whole workout, but I don't think I can squat after just holding the bottom of the squat position for a while and I don't want to just bench and work on cleans. I may do some dips and pull ups instead, but I'll see how I feel a bit later tonight. Anyway, here's what I was doing. I took BenKen's idea (since IgnE suggested that I do goblet squats and I can't actually do goblet squats with a narrow stance and my front squat looked like shit) and held a plate out in front of me. It was only 10 lbs, but it seems to have done a lot for my squat. I'll keep doing that and try to do it every single day on top of stretching. I don't know if I can keep deeper while keeping my back naturally arched (or as close to it as my mobility permits). http://www.youtube.com/watch?v=eizmCVyv3_w&feature=youtu.be Yeah I would keep doing that. Sit in the bottom of the squat position for more than a couple minutes a day and keep upping the mobility. Not sure if your knees are moving out enough to make room for your torso since it still looks like you are bending forward quite a lot. | ||
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Zafrumi
Switzerland1272 Posts
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