My deadlift almost doubled once I got the technique down over the last couple months, but since Maximum Strength has had me doing a lot of front squats, I haven't had much time to really practice squat technique. I'm doing low bar squats and I've read starting strength and watched videos, but it feels like I'm not flexing the right muscles in the right sequence, or benefiting from the shortened stretch reflex.
I am 165 pounds and 6 foot.
Current Bench Press 240 1RM
Squat I'm guessing is 215 1RM
Deadlift Im guessing 325 1RM
30" vertical leap
I just started phase 3 of cressey's maximum strength, and I'd really like to harness my technique.
I just stand medium-stanced, come down just a bit below parallel, and as i come up I'm concentrating on flexing my whole leg and hip region and pushing my neck into the bar. I also push my heels into the floor.
I'm quite a bit stronger with a narrower stance (no wider than shoulder width). Some people are more comfortable and stronger if they go wider, but its not for me. You really should be able to squat more than you bench.
No secrets.
As soon as you reach parallel or wherever your end ROM is, push your back into the bar, push your knees out, chest up (knees out/chest up, we call it 'opening up', it's a good cue), and stand up.
It's kind of a duh movement. Doing it over and over is the only way to learn it. Find out why you're failing lifts, and figure out what you need to do to correct it.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
at 160lbs at 6 feet tall you are never going to have a good squat (or any powerlift for that matter). but other then that
- get your stance out wide - hams/glutes are much stronger then your back
- stay as tight as humanly possible while in the hole
- start the lift with your hips first (sit back at the beginning)
- while you drive out of the hole throw your traps into the bar
- mix up free and box squats
squat technique takes some time, and you are always going to be working on it. Im right around an 800lbs squatter and even at that, im using video on every set above about 70% to try to get things as perfect as possible.
at 160lbs at 6 feet tall you are never going to have a good squat (or any powerlift for that matter).
So nobody 6 feet or taller can have a good squat?
I suspect that as Adam squats, pulls, and presses more somehow his weight will go up...
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
He means good in powerlifting standards.
This is the forum for that...
I'm 6' and have a semi decent squat, but I weigh 210.
160=tall but thin, not an ideal base
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
He didn't say he was looking to enter a PL meet, just work on squat technique. Obviously as he eats and squats that 160 will change.
And since he mentions Cressey, though Eric is a bit less than 6'0" he was competing at 168 (as far as I remember) and has a respectable squat.
Watching Rippetoe, Robertson, and Cressey will give you a good foundation. If the right muscles aren't firing then step back and do exercises in Magnificent Mobility and get everything working right. If you are serious about training clients then you should have that video anyway.
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Not a secret, but if your doing maximum strength, you know how to do proper foam rolling and mobility drills. don't slack on those, they play a role in helping your squat.
I'm on it.^^ I think my poor squat is stopping my deadlift from going up. I have to go to a high hip pull when I go high weight. I'll pull up the high/ low hip pulll thread to ask that question as well as if anyone wants to answer in here.
6 feet has nothing to do with it, 160lbs does. im 2 inches shy of six feet.. Diet is key as well as training. The only way you will ever have a squat over say 600lbs is going to be to get your weight up.
i dont know what cressy squated, being tall + skinny sucks for the squat so i am pretty sure his squat would be weak compared to his deadlift.
this is offtopic:
For maximal squat leverages (which is really important if you ever want to be a good powerlifter) the weight you need to put on is quite high. For my height its right around 230-240lbs for an alright lifter, 250-260 for an elite lifter it seems. Seeing as I graduated highschool weighing maybe 165, and now im around 250lbs, its been a long battle. most wont take it, but most wont squat 800lbs+.
6 feet has nothing to do with it, 160lbs does. im 2 inches shy of six feet.. Diet is key as well as training. The only way you will ever have a squat over say 600lbs is going to be to get your weight up.
i dont know what cressy squated, being tall + skinny sucks for the squat so i am pretty sure his squat would be weak compared to his deadlift.
this is offtopic:
For maximal squat leverages (which is really important if you ever want to be a good powerlifter) the weight you need to put on is quite high. For my height its right around 230-240lbs for an alright lifter, 250-260 for an elite lifter it seems. Seeing as I graduated highschool weighing maybe 165, and now im around 250lbs, its been a long battle. most wont take it, but most wont squat 800lbs+.
I have to agree with Frank. I am about 5'11 and lifted as a 165 and it wasn't until I went up a weight class that my squat actually started to show some improvement. I should probably even go up another but don't think I could go up two weightclasses in one year effectively.
I couldn't even hit my QT for nationals as a 165, now at 181 I can oust it no problem.
My squat still gives me trouble, but not nearly as much as it did in the past.
I think it's possible to squat that much raw at 160, you just have to be freaky strong to make up for the disadvantages.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
i squatted 405 @ ~170lbs after being in the gym for a few weeks and learning how to squat. Its possible to get an ok squat at a lighter bodyweight, yes, but you wont be as strong as you could possibly be.
i squatted 405 @ ~170lbs after being in the gym for a few weeks and learning how to squat. Its possible to get an ok squat at a lighter bodyweight, yes, but you wont be as strong as you could possibly be.
I hate you.
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Since most of your life is already complicated, why make your training the same way? Jim Wendler
my lifts to start where higher then most, dont know why. I just mountain biked and rock climbed before lifting so i guess I got lucky with that starting strength. I think I got it from my mom? she was a national level gymnist for years, and is very naturally strong. I think ive got her to compete with me my next PL though... serious.
my lifts to start where higher then most, dont know why. I just mountain biked and rock climbed before lifting so i guess I got lucky with that starting strength. I think I got it from my mom? she was a national level gymnist for years, and is very naturally strong. I think ive got her to compete with me my next PL though... serious.
I'm jealous. The opposite is true for me- very little natural strength- at 160 bw when I started (which is prolly generous- more like 155) I couldn't squat 135.
I guess the plus is that I've put on over 60 pounds of bw and no additional bodyfat, so I guess I have something to be happy about with my body type.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
2 months ago my squat was like 185 and my deadlift was like 200.
Now my deadlift goes up like 20 pounds every week, i bet i could pull 350, but my squat, still at 200. squats are seriously pissing me off... i just can't seem to get a good "pop" at the bottom... like i have no fast twitch fiberrs down there or something... crazy because i was always good in sports
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Squat Secrets
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