Squatting question

[Big Sky Guy]

Had a great night last night and put up 455 more smoothly than the last time I was under it!

My question: Smooth descent to the hole, initial drive phase was powerful and smooth (knees never wavered) for about 4-6 inches i'm guessing (enough to make me think I nailed rep 1 and would be able to do a double) then the movement slowed to a near halt and I had to grind it out...but it was still smooth and steady- centered .

What is the most likely culprit? My chest was not particularly high, but I also did not feel hunched over or like my core was collapsing. It is the best I have felt a lift went over 425#, yet I bogged down about 1/4 the way up.

I wish I had video'd it so people could take a look at what is going on... What is the best angle to video from? Side on so you can see depth and monitor hips & chest?

[Beverly McD.]

From the side, but slightly toward the front. That allows a view for both depth and technique.

Not being a smartass I swear BSG, but you probably had to grind it out because that shit was heavy.:rofl:

If you weren't collapsing under the weight, your knees were steady, but you had to grind it out, you're probably right where you need to be.

[RagingBull666]

Agree with Bev!!

Nobody can say, with any certainty, what happened as we did not see the lift.

I can speculate all day long; hips came up to fast, knees forward a bit OR......................... it was heavy weight!! LOL!! SS, RB

[Big Sky Guy]

You are humoring me today Bev!!!

My mind cannot accept that I am at a current max :lol: I will have my way with 500!

OK- film from a slight forward position...not easy as our homemade Power Rack is so tight to the wall that when I set up deep my nose touches the mirror :ugotmail:

[Beverly McD.]

Trying to hit PRs on all three major lifts is extremely difficult. There is usually at least one lift that will stall, if not go backwards. Recovery is a huge factor. Most need to take more time between heavy workouts.

If you can't set it up slightly forward, try slightly behind. Not quite as good of a view, but close enough. http://www.afboard.com/forum/images/icons/icon7.gif

[rmexico]

The same thing happens to me. I can get out of the hole just fine with heavy weights (heavy for me, at least), but when I miss a squat, it's always at the halfway point. I'd be interested in figuring out why.

Edit: Here's a video of me struggling with 475.

YouTube - SQ 475x1.avi (http://www.youtube.com/watch?v=rXINe3egQq4)

[Big Sky Guy]

Pretty much textbook to the way I felt Rmex, except I did not feel any front/back motion, just slow steady ascent after the first 4-6 inches.

[RagingBull666]

BSG, I didn't want to say this but since this thread has continued....................... it's because you are a PUSSY!! That is all!! SS, RB

[Big Sky Guy]

BSG, I didn't want to say this but since this thread has continued....................... it's because you are a PUSSY!! That is all!! SS, RB

:nod:

I am addicted to :kat: Bull! But I refuse to go to rehab!

[RagingBull666]

Rehab is for pussies!!!! Hey.................... hmmmmm, might be a good hookup spot though! Weak willed, low self esteemed and dependent women!!! SS, RB

P.S. This post may get yanked. I have a knack for offending the gentler sex on forums!!

[Beverly McD.]

The same thing happens to me. I can get out of the hole just fine with heavy weights (heavy for me, at least), but when I miss a squat, it's always at the halfway point. I'd be interested in figuring out why.

Edit: Here's a video of me struggling with 475.

YouTube - SQ 475x1.avi (http://www.youtube.com/watch?v=rXINe3egQq4)
That wasn't a struggle rmexico :rofl:
The video directly from the side limits my vision to really see your technique well. One suggestion I would make though would be for you to try driving your knees out harder while driving hard through your heels. That will help you get through that transition point.

[Blut Wump]

The same thing happens to me. I can get out of the hole just fine with heavy weights (heavy for me, at least), but when I miss a squat, it's always at the halfway point. I'd be interested in figuring out why.

Edit: Here's a video of me struggling with 475.

YouTube - SQ 475x1.avi (http://www.youtube.com/watch?v=rXINe3egQq4)Your belt sticking out like that at the beginning caused a quick double-take.

That looked like a decent enough rep. I try to concentrate on getting my hips through to manage the transition point where the erectors, hammies and glutes hand over to the quads.

[CJB]

BSG - A couple thoughts....

1) When did you exhale? A lot of people make the mistake of letting it out at the bottom, or too early on the ascent. Hold your air in a long as possible. When you let it out, you tend to lose your upper body tightness.

2) Where were your eyes focused? Were you looking into a mirror, or did you happen to look down at all? Your body will often follow your eyes. A lot of people who squat in front of a mirror make the mistake of looking into it to check their depth, etc. This can get you out of your groove.

3) Did you have your elbows driving down/forward as much as possible? If they weren't - and they were pointed backwards - odds are your back wasn't as flexed and tight as it could have been. This could have made you unstable due to the upper body not being as tight as it could have been.

4) How high do you ride the bar on your back? Is it across your traps, or do you ride it down a little lower? This can make a huge difference. The lower the bar placement, the closer the weight is to your center of gravity, and the more stable the weight will feel. Sometimes just getting the bar an inch lower will help tremendously.

[Big Sky Guy]

Good Questions CJB...

1) When did you exhale? A lot of people make the mistake of letting it out at the bottom, or too early on the ascent. Hold your air in a long as possible. When you let it out, you tend to lose your upper body tightness.

I've been accused of not letting air out soon enough...so that is very rarely an issue.

2) Where were your eyes focused? Were you looking into a mirror, or did you happen to look down at all? Your body will often follow your eyes. A lot of people who squat in front of a mirror make the mistake of looking into it to check their depth, etc. This can get you out of your groove.


Mirror starts at 4 ft high so you cannot see the mirror when at depth. I generally keep my eyes on the mirror to make sure I have head and chest up.

3) Did you have your elbows driving down/forward as much as possible? If they weren't - and they were pointed backwards - odds are your back wasn't as flexed and tight as it could have been. This could have made you unstable due to the upper body not being as tight as it could have been.

Great question for me to pay attention to. I have a fairly wide grip as my chest/delts are tight and I run the bar at the base of my traps, so I will try to pay attention to where that puts the elbows and also what I am doing with them during the lift.

4) How high do you ride the bar on your back? Is it across your traps, or do you ride it down a little lower? This can make a huge difference. The lower the bar placement, the closer the weight is to your center of gravity, and the more stable the weight will feel. Sometimes just getting the bar an inch lower will help tremendously.

I use the lower placement on PL squats and higher placement on Oly. This night was PL, so it was low.


Thought provoking questions. Thanks!

[Lumberjack5.0]

I'll post a vid of my fail to see if it's useful at all for comparison/discussion (squats are always toughest for me right at the spot where I failed here):
YouTube - Olympic squat -- 525xfail -- 9/20/07 (http://www.youtube.com/watch?v=ZsiCd2GF-tI)