5' 10", 198 lbs Low bar Squat.
Set 1 - 235x5 (easy weight)
Set 2 - 280x5 (My current work weight for SS)
The biggest problem I've noticed so far is that I tend to move forward as I'm coming up out of the hole, making my bar path not vertical. I think my stance is fine, and my depth is at parallel most of the time, but I'm never quite sure where the bar is supposed to go on my back, despite reading lots of explanations.
Posted Jan 18, 2012, 5:15 AM UTC
Looks fine. Video heavier weight to find your weaknesses. A set of 5 is not heavy enough.
As for bar position... if you're going low bar, try digging it just under the bony top of your scaps. That should be about high on the rear delts.
Thanks for the input. I understand it's not heavy enough for my form to fall apart due to weaknesses, but I feel like I'm getting to the point where the weights I'm lifting are heavy enough that I should be sure I at least have the right idea in my head.
That makes sense. Well FWIW I think you have the right idea in your head.
Your business of moving forward out of the lift is a function of wearing vibrams to lift and/or a tight posterior chain IMO. Don't get me wrong I love vibrams for running but if you're going to squat high bar you need to get a pair of weightlifting shoes with a sturdy sole so that you can plant your weight further back on your heels. To be honest, though, based on what your gym looks like, I'd say that you don't need any sort of skill transfer for the olympic lifts and that you should probably 1. Ditch high bar squats, 2. Grab a pair of chuck taylors, 3. Squat the fuck out of some heavier weight from a low bar position, 4. PNF stretch your hamstrings postworkout like every day so your position cleans up.
what is a PNF stretch
Pirate Nose Fist
You squint one eye like a pirate and bring your fist into your nose really hard. Easily my most hated stretch. I do it to children sometimes when they tese me about my gimp leg. Got this shit in NAM and they best respect!
- Ditch high bar squats
Op
5' 10", 198 lbs Low bar Squat.
However, the OP is not Low Bar Squatting despite what the post and your ability to quote may say.
Why are weightlifting shoes even needed? Many weight lifters go barefoot, and vibrams have some of the thinnest, if not the thinnest, soles.
That's not a low bar squat. Here is a video on the bar placement. A low bar squat will have a less vertical torso and less forward knee movement.
different body proportions can lead to different looking squats. Also, his ankle flexibility is pretty good making it easier for his knees to move forward and with it his hips move closer to the center of his feet. This allows him the ability to keep a more upright torso.
by two bro-cents.
Yes, but this is still a high bar squat.
with his elbows and torso that vertical, the bar would fall off his back if it was held in the low bar position at that weight. It looks like a high bar