New to board

[coalminer]

Hello All - This is my first post anywhere ever, although I browse several forums frequently. I would like to say that I am very impressed with the information and advice that is given here.

I am 28, and have been working out for about 15 years. I am 5'9", 190 lbs, BF low enough so my abs show nicely.

I am sad to say that I just started working my legs seriously since last December, luckily though I didn't appear to have too much proportion imbalances. However, I do have a couple of questions regarding squats and deadlifts.

1.) Deadlifts - I tried both conventional and sumo style, and decided that sumo style feels the most natural for me. It is my understanding that the 2 forms have slightly different muscle recruitment, and I was wondering if there would be a benefit to mix both into my workouts?

2.) Squats - I have been doing full squats and do not have access to anyone who is familiar with these to critique my form. My question is, when coming up off the floor with heavier weights, I don't always get my back snapped back to vertical as fast as with lighter weights. As long as I don't experience any pain in my lower back, is this necessarily an indication that the weight is too heavy?

By the way I don't lift with a belt and don't plan to... I have however started using wraps with deadlifts at higher weights.

Thanks for the help guys.

[Jean-Paul]

Welcome Coalminer! Glad to have you here.

As for your form, something about your back snapping vertical doesn't sound right to me. Maybe I am just having a hard time visualizing based on your description. When I am at the bottom of a squat, my chest is facing the wall, not the floor, so maybe you are doing the form wrong in general.

[coalminer]

Let me rephrase: When doing a full squat, at the bottom, my back is leaned forward more than it would have been doing a parrallel squat. When I come back up with heavier weights I don't always get my back straightened back out until I have broken parrallel.

As a side question, from reading, I understood that the further below parrallel that you go the further you will need to lean forward to stay on your heels?

[Q.]

Welcome coalminer!

I was looking around and didn't put my finger on it right away but there are a number of posts that have links that show exercise video clips that might help.

Here's one to try first.

[Bill Hartman]

When I come back up with heavier weights I don't always get my back straightened back out until I have broken parrallel

Are you saying that your hips are coming up first?

It may just be a simple flexibility issue. Work progressively from the top down such that your squat depth stops before you must incline further forward. As you gain specific flexibility, technique will improve.

An alternative method may be to widen your stance to achieve the depth your desire and progressively reduce your stance width over a period of weeks as you gain flexibility.

Bill

[coalminer]

Thanks for the responses guys.

Bill - the hips coming up first sounds right on. Is it possible that I may be compensating for being weaker in the bottom of the lift by leaning forward as I start up? I do focus on keeping my head and chest up, but need to be reminded as I approach failure.

I'm not sure about flexibilty, I do use a fairly wide stance ( I think ).

[Bill Hartman]

Trunk/low back weakness could very well be the culprit then. The amount of weight you use should be restricted to what you can do without the hips coming up first.

You may also want to add in some lower back strengthening such as hypers, good mornings, and RDLs.

Bill

[fitone]

Also, like to add to what Bill said may do some Dynamic hip mobility flexabilty (exercises) as a warm-up before squating.

[coalminer]

Thanks for the help everyone - I think I have a pretty good idea what to work on.