Any1 up to comment on my squats with pussy weights

[confuzzl3don3]

Ok hope you guys can check this out for me. This is from today's workout.
http://www.youtube.com/watch?v=gPeIaG2IKoQ
I did 85.5kg for first set (5 reps but 4th and 5th you can see lower back rounding badly :P), SO i dropped the weight to do 2 more sets with 78kg both for 5 reps. The thing is it's really strange....i workout at the uni gym and i can get those lifts even if its hard. I workout at my home gym, and i just can't seem to lift the same weight. My form dies on me....i just have no idea what's wrong. The only difference is i lift at home. At first i thought maybe it was the carpet throwing me off, so i slipped a plank of wood under me but that still didn't seem to work. Lost on why...
Anyways this is 2nd set for 78kg.
http://www.youtube.com/watch?v=qoW6sIC61M8
Thanks again

[MAD9692]

The carpet and mat are definetly affecting your lifts. I would suggest not going so deep into the squats. Rip addresses this in the dvd.Oh and stop looking around so much. Other than that they did'nt look so bad. Just lift in the gym or someplace without a carpet.

[confuzzl3don3]

The carpet and mat are definetly affecting your lifts. I would suggest not going so deep into the squats. Rip addresses this in the dvd.Oh and stop looking around so much. Other than that they did'nt look so bad. Just lift in the gym or someplace without a carpet.

But i won't be able to have acess to the gym again until march next year. I put a board of wood on top of the carpet so it seems pretty firm now. And looking around so much?? I try looking down but when things get hard my head seems to want to lift up like in an attempt to help me get the weight up. I'll continue working on it. Also am i really going that deep? just looks a bit below parallel to me. Just 1 quick question as well, before you do each rep, do you squeeze everything tight including glutes, abs, etc. I think i tighten everything but not like extremely tight if u know what i mean. I have tension but ain't like squeezing the crap out of my glutes and abs and stuff

[TomC]

I have a couple of comments. You are squatting on a piece of carpeting that has pictures of Pooh Bear and Tigger. This will immediately take 5 kg off of your squat. Aside from Pooh getting in your way, you can see how the carpeting is absorbing your force and shifting you around. Real lifting shoes on a solid surface will help as you can attest from being able to lift more at the university gym.

Your squats go a bit too deep for low bar, but aside from the rounding you already noticed, they are not that bad. When it gets difficult, you shift the weight on to your toes and things go down hill. Your knees don't slide forward at the bottom, but your excessive depth does seem to indicate that you need to tighten up the posterior chain a bit. Rip's constant suggestions to push your knees out and send the butt back may help.

My recommendations:

Eat more. You are underweight and putting on muscle will help everything.
Beware of Pooh and Tigger.
Squat on a hard, non-carpeted surface.
Sending your but back a little more may help keep your spine in extension.

[TomC]

I have tension but ain't like squeezing the crap out of my glutes and abs and stuff

You need to take a really big breath in and use your diaphragm to push out your belly. Then tighten down really hard around that. This will help lock your spine and trunk in extension.

[confuzzl3don3]

I have a couple of comments. You are squatting on a piece of carpeting that has pictures of Pooh Bear and Tigger. This will immediately take 5 kg off of your squat. Aside from Pooh getting in your way, you can see how the carpeting is absorbing your force and shifting you around. Real lifting shoes on a solid surface will help as you can attest from being able to lift more at the university gym.

Your squats go a bit too deep for low bar, but aside from the rounding you already noticed, they are not that bad. When it gets difficult, you shift the weight on to your toes and things go down hill. Your knees don't slide forward at the bottom, but your excessive depth does seem to indicate that you need to tighten up the posterior chain a bit. Rip's constant suggestions to push your knees out and send the butt back may help.

My recommendations:

Eat more. You are underweight and putting on muscle will help everything.
Beware of Pooh and Tigger.
Squat on a hard, non-carpeted surface.
Sending your but back a little more may help keep your spine in extension.

Haha good eye for detail. Basically i got a piece of wood from my book shelf and chucked it on top of the carpet, then because i didn't want to get it dirty with my shoes i placed a bath mat on top of it. It's a really thin bath mat so i didn't think it would be a problem. Would it be better to squat without it, just on the wood?

And yeah i know i'm skinny (148lbs) working on that :D
And about sending my butt back more, i try but then it feels as if my back becomes more vertical (maybe because i'm just not leaning more forward to balance out the butt back). I'll try to work on it.

PS. im still mucking around with my stance width trying to find the best for me. Is the typical width just wider than shoulder, shoulder, or narrower?


You need to take a really big breath in and use your diaphragm to push out your belly. Then tighten down really hard around that. This will help lock your spine and trunk in extension.

I read that a lot but never seem to understand how to get air to push the belly out. When you take a deep breath in i always think of performing like a stomach vacuum.

[misspelledgeoff]

I think your technique looks pretty good.

in my opinion, the best thing for your squat is about a gallon of whole milk a day plus a lot of McDonalds. try it. i bet you'll love the results.

[confuzzl3don3]

I think your technique looks pretty good.

in my opinion, the best thing for your squat is about a gallon of whole milk a day plus a lot of McDonalds. try it. i bet you'll love the results.

thanks. i guess my question is what should my next move be from here? should i deload since my back is rounding under the weight on those 2 last reps? should i keep going again even if i've been stuck on that weight for like 2-3 sessions? i don't want to risk injuries seeing as ever since i've started squatting my knees have been complaining (not an acute pain, just an annoying strain/pain) and i don't want to risk a devastating injury. so what should i do

[coreJack]

You need to take a really big breath in and use your diaphragm to push out your belly. Then tighten down really hard around that. This will help lock your spine and trunk in extension.
Tom, I really like this cue. I'm going to try using it during my next session under the bar.

But i won't be able to have acess to the gym again until march next year. I put a board of wood on top of the carpet so it seems pretty firm now.
Just cut out the section of carpet inside the rack, and replace it when you're done squatting. Your parents will never figure it out.

[confuzzl3don3]

Tom, I really like this cue. I'm going to try using it during my next session under the bar.

Just cut out the section of carpet inside the rack, and replace it when you're done squatting. Your parents will never figure it out.


Lol my parents would kill me :P any other suggestions. I'd rather put something on the ground rather than destroy my carpet

[BCS]

If you live in suburbia, why not just chain the rack up outside your house on a cement pad? Or beg your parents to let you keep it in the garage?

You do something my wife tends to do when it gets heavy. She just collapses into the bottom and tries to bounce out of the hole. Shove your knees out and keep your butt back at the bottom and you'll be able to bounce off of your hamstrings rather than your knees. Think of driving your lats against the bar and keeping your chest up and that should help solve the rounding back.

Just a few thoughts, YMMV.

[misspelledgeoff]

thanks. i guess my question is what should my next move be from here? should i deload since my back is rounding under the weight on those 2 last reps? should i keep going again even if i've been stuck on that weight for like 2-3 sessions? i don't want to risk injuries seeing as ever since i've started squatting my knees have been complaining (not an acute pain, just an annoying strain/pain) and i don't want to risk a devastating injury. so what should i do

i guess what i am saying is that if you eat more. like, a whole fucking lot more. starting today. then your question will be moot because the very next time you squat you won't be stuck on the weight. You won't have to worry about deloading because you'll be stronger and adding weight to the bar.


and about the carpet. could you build a mini-platform to put over your carpet and under your rack? Just a few of layers of plywood--i think rips talks about how to build one in one of his books. it's probably inferior to ripping up the carpet, but I'll bet it's better than squatting on Tigger and Pooh(just messin with you about Tigger and Pooh:D)

[TomC]

Knee pain:

This is often a result of not reaching full depth, or a symptom of tight hamstrings. In your case, however, I think your connective tissues are probably not strong enough yet to deal with the ever increasing squat loading.

The solution here is to eat. There is no try. There are just five to eight thousand calories a day and you. In the meantime, stretch your hamstrings, quads, and calves at least three times a day (sometimes tight hamstrings can cause knee pain) and tighten that posterior chain during the squat to help take some pressure off the knees at the bottom. Also, get yourself a foam roller of length of 6" diameter PVC pipe and look up myofascial release techniques.

Breathing:


I read that a lot but never seem to understand how to get air to push the belly out. When you take a deep breath in i always think of performing like a stomach vacuum.

You need to relax your stomach and prevent your chest from rising when you take a big breath in. Try it a few times, you'll figure it out. Think of filling your stomach with air (even though your lungs don't extend beyond your ribs). Then tighten down.

Lastly, eat more (http://70sbig.com/?p=636).

[Tor]

Hey confuzzl3don3,

A lot of people have been making a lot of comments and suggestions about your squats, which I'm sure is helpful, but it also might be helpful to know that your video displays some of the best form for ANY video ever posted to this site (and yes, you are going several inches deeper than necessary, but that just means you could be lifting more weight). You look down, your elbows are up, your knees are out, they don't slide forward at the bottom, and you display excellent hip drive. And you're doing it all at a weight which is heavy for you.

Kudos.

Tor

[confuzzl3don3]

If you live in suburbia, why not just chain the rack up outside your house on a cement pad? Or beg your parents to let you keep it in the garage?

You do something my wife tends to do when it gets heavy. She just collapses into the bottom and tries to bounce out of the hole. Shove your knees out and keep your butt back at the bottom and you'll be able to bounce off of your hamstrings rather than your knees. Think of driving your lats against the bar and keeping your chest up and that should help solve the rounding back.

Just a few thoughts, YMMV.

About the chaining, it wouldn't help because both my backyard and frontyard are on a slope. I had considered the garage, but it was too short to fit a power rack in (i can lift up my arms and can touch the ceiling lol. So yeah i don't really think that would work.

And about the collapsing into the hole, yes that describes me perfectly. That's why i go that deep, i think it's because i just collapse into the hole and then try to bounce out. So even if the weight is so hard i need to focus on staying tight all the way down and not just falling into the hole. Ok i'll really try that. And so on the way back up should i be more focused on hips up, or lats squeezing into the bar, or try and do both (thing is i don't multi-task well :P)


i guess what i am saying is that if you eat more. like, a whole fucking lot more. starting today. then your question will be moot because the very next time you squat you won't be stuck on the weight. You won't have to worry about deloading because you'll be stronger and adding weight to the bar.


and about the carpet. could you build a mini-platform to put over your carpet and under your rack? Just a few of layers of plywood--i think rips talks about how to build one in one of his books. it's probably inferior to ripping up the carpet, but I'll bet it's better than squatting on Tigger and Pooh(just messin with you about Tigger and Pooh:D)

Yeah, i reckon i could try and make a platform (probably not with plywood but some normal planks of wood, but that would still be ok?) and also should my rack sit on top of the platform? or can i just put like a mini platform inside my rack on the carpeted area?


Knee pain:

This is often a result of not reaching full depth, or a symptom of tight hamstrings. In your case, however, I think your connective tissues are probably not strong enough yet to deal with the ever increasing squat loading.

The solution here is to eat. There is no try. There are just five to eight thousand calories a day and you. In the meantime, stretch your hamstrings, quads, and calves at least three times a day (sometimes tight hamstrings can cause knee pain) and tighten that posterior chain during the squat to help take some pressure off the knees at the bottom. Also, get yourself a foam roller of length of 6" diameter PVC pipe and look up myofascial release techniques.

Breathing:



You need to relax your stomach and prevent your chest from rising when you take a big breath in. Try it a few times, you'll figure it out. Think of filling your stomach with air (even though your lungs don't extend beyond your ribs). Then tighten down.

Lastly, eat more (http://70sbig.com/?p=636).

Haha ok will eat more. I'll practice the breathing thing for sure.


Hey confuzzl3don3,

A lot of people have been making a lot of comments and suggestions about your squats, which I'm sure is helpful, but it also might be helpful to know that your video displays some of the best form for ANY video ever posted to this site (and yes, you are going several inches deeper than necessary, but that just means you could be lifting more weight). You look down, your elbows are up, your knees are out, they don't slide forward at the bottom, and you display excellent hip drive. And you're doing it all at a weight which is heavy for you.

Kudos.

Tor

Thanks Tor, that was good to know :D the thing is i want to be able to do that with more than just pussy weights compared to all you guys :D

[justinbass]

PS. im still mucking around with my stance width trying to find the best for me. Is the typical width just wider than shoulder, shoulder, or narrower?



Just wider than shoulder width, with your toes pointed out about 30 degrees.

Slow down and control your decent.

[confuzzl3don3]

The speed (or lack thereof) of your first rep in each set tells me that the weight is probably too heavy for you. I know you want to push yourself, but perhaps it would be best if you dropped the weight a little further.

There may be differences in the weight of the bar between your gym and your home gym. You may also be struggling with the footing, which even with the board, seems a little unstable.

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your first vid:
biggest thing i noticed was your head placement. when coming out of the hole, you want to lead with your head. push your head up and back. that doesn't mean look up to the ceiling, just drive your head up+back.
when you squat, you tend to look down. i noticed that this makes the bar roll forward, therefore rounding your back. look straight ahead or only slightly down.
about the gym thing:
the atmosphere might and probably is affecting you. it's a mental-state thing. blasting my favorite music without a doubt adds a good 10-20 lbs on a lift. the change in your atmosphere might be putting you off even if you don't notice it

second vid:
nothing too bad. your back seems a little loose, tighten up before you unrack the bar. really squeeze your shoulder blades and create a shelf for the bar. keep your chest up, it keeps roofing in.

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It looks like you might have issues keeping your chest up which can cause your back to round. But the second set looked fine.

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I got some other comments about my squats and just wanted to know what you guys opinions were on it. I ask because i know that not everyone squats Ripp's style or think they do but don't, so i was checking to see if i should be trying to follow their advice too.

Of most interest probably is the head positioning thing, and the speed of the reps. Since i am going that slowly is the weight indeed too heavy for me? I see people doing fluid squats and all, but i don't so....

[Tenbagger]

4th and 5th you can see lower back rounding badly

From what I can see, your lower back isn't that badly rounded.

I believe this is a balance problem. Your weight shifts to your toes just as you reach the bottom. This may just be due to the lack of hardness of the floor in your home taking the zing out of the stretch-response; which may again explain the performance difference between your home gym and the university. Try to make a more pronounced bend around the hips on the way down; this will force you to shove your but back and knees forward, making it easier maintain balance.

The people commenting about your depth are right. You are flexible, therefore: Load your hamstring by thinking about the hip drive up as you descend - don't wait for the stretch; decide when to turn.

[confuzzl3don3]

great advice. i'm working on thinking about cutting the squats short now and when i look at the vids of them i see i am starting to get closer to being just parallel even though to me it doesn't feel like it. I guess i have the kinesthetic sense of a lump of wood