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Old 01-15-2013, 02:53 PM   #28
elijah
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Quote:
Originally Posted by Paradox View Post
I'd love to elaborate more!

Firstly, I'd like to edit that comment. I shouldn't just assume most of the forum is "American" style of training. It's still a small sample size I've yet to see! Anyway, from what I've seen on the internet, technique on the squat can essentially be broken into two techniques or styles.

1) American. This is the style popularized by Louie Simmons and Westside Barbell, where you break at the hips, sit back, and don't let the knee travel over the toes. Now, this is obviously difficult when squatting raw, but the American approach still tries to limit the knee traveling. Most of what I've read on the internet is this style of squatting, as most websites are American and promoting a westside type squat.

2) Russian/European/Whatever. This style of squat allows for you to almost break at the knees and hips simultaneously and sit down. Your knees will travel farther forward, and you'll get a ton more quad activation. If you're squatting a lot, you might get a bit of pain underneath your knee cap, but that's from your quads tightening up. You won't blow a kneecap out anytime soon, so don't worry lol. Here's a video of someone sitting down instead of back:

Malanichev. SQUAT. The 2nd hard workout in the new season. 28 february 2011. - YouTube

I hope I'm not stepping on any toes here, but from personal experience the "Russian" style of squatting is far superior WHEN RAW. I have a lot easier time getting depth, it feels more natural, and overall has been beneficial for my squat. I took a hit in numbers for about a month, but I've since caught up and love it. Does that help? I can try to explain better if needed.
Awesome info! Thanks for taking the time to type it up. I've been practicing towards this exact type of squat technique over the last couple months and last night I ended my squatting two sets early because on the 3rd rep of the 3rd set (5x5 is goal) I felt under my knee cap tighten or slightly strain as my knees went forward over my feet. I had never felt this so I finished the last two reps of set cautiously and felt okay afterwards just a little tight under the kneecap. I feel so much better about it now and understand this can be normal! Seriously, thanks a ton for sharing your knowledge and experience!
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