|04-02-2013, 10:35 AM||#11|
Join Date: Feb 2011
Location: Richmond, VA
Training Exp: 4 years
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Food
And yes, he does mean when you unrack it. It's a bad habit to get into to lever it up with your back. As the weight gets heavier, it's just extra strain on a group of muscles that don't need any extra strain considering the beating they take inherently with just normal lifting.
The thing about getting your elbows down is so that you get your chest up. I believe that's what he means by you being a little rounded over. Your chest is up sorta when you start, but gets lower each rep. With the bar in the rack, set your hands, then force your elbows straight down and feel your chest lift and expand. That is what you want and you want it to stay that way. The higher your elbows, the harder it is to stay chest up and the tougher the lift.
As for your feet, it looks like you toes are pointing wider than your knees, but your knees are out plenty to get depth and allow you to sit in between them. So just bring your toes in so they track equally, knees pointing same way and out over toes. However, if you like your feet that way and it feels right, that is maybe a minor concern. If you start feeling knee pain, though because your knees aren't at the same angle as your toes, then get them in line.
Squats look good overall. These are things you can do to make them a little better possibly. Keep playing with this stuff and finds what works for you though.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
|04-02-2013, 10:54 PM||#12|
Less is More
Join Date: Jan 2010
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
Dr. Stuart McGill, PhD calls that "core bracing"
Core Stabilization Strategies: Abdominal Hollowing vs. Bracing
Strengthen Your Core and Loosen Your Hamstrings | Chad Waterbury | Workouts To Get Ripped, Ab Exercises For Men, Weight Training For Women
"...strength is built one recovery day at a time..." -OMP
"Do not change shit up during a training cycle." -Sandbox
Best PL total: 1020 - 350/265/405
Current total: 945 - 335/245/365
|04-03-2013, 05:42 AM||#14|
Manlet of Malice
Join Date: Aug 2010
and yes. i meant when you get the bar off the rack. get your feet under you dont lever the weight back, it wont be fun when you get to bigger weight.
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