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-   -   squat weak (http://www.muscleandbrawn.com/forum/showthread.php?t=3376)

styrkecoach 05-26-2010 11:40 AM

squat weak
 
hi,
i have been training squat for almost 6months now.

I am having problem progressing.
Feel that im not generating power in bottom/back to standing position of squat.
Tryed using belt to support the lower back because of a muscle injury, and are able to generate more power, but not much.

Also after a squat session i get light cramps in gluteus medius.

Is it my lower back thats the weak spot or my gluteus?

What assistance exercises can i use to even this up?

sorry about the bad english, not from english spoken country.:)

Trevor Lane 05-26-2010 11:47 AM

There are a couple of things you can do for this. One, which a few may disagree with, is partials that focus on the part of the movement you're having dificulty with. Just do the partials until the issue is corrected. Another is deadlifts (if you're not already doing them), hyperextensions, and other lowe back work to strengthen the lower back which seems to be giving you some trouble. Also, don't use the belt when you squat, ths will also help strenghten your lower back.

BendtheBar 05-26-2010 11:51 AM

Welcome to the forum. My suggestion is to focus on lifting your hips up out of the hole. When you hit your depth, think about..."Hips up, then hips forward." Mentally visualize lifting your butt up to start the movement, and then think about pulling your hips through to complete the movement. This will help, but It's not a complete cure.

If you are looking for good assistance exercises, there are many...wide stance good mornings being my favorite.

You may also want to try box squats and speed squats (on a box). This can help with form, and help with generating speed and power from the hole.

styrkecoach 05-26-2010 12:08 PM

thanx guys..
actually been thinking of partials (half squat).
are doing deadlifts.
i am only using belt if im lifting 85-90%++
im doing hyperextension,plank,bodysaw,rds.
and my lifting form is ass up - hips forward.

so propably will do some partials,
thinking if i lift 5sets, 3sets partials , 2 sets full ROM.
whatcha think?

BendtheBar 05-26-2010 12:31 PM

Quote:

Originally Posted by styrkecoach (Post 59085)
thanx guys..
actually been thinking of partials (half squat).
are doing deadlifts.
i am only using belt if im lifting 85-90%++
im doing hyperextension,plank,bodysaw,rds.
and my lifting form is ass up - hips forward.

so propably will do some partials,
thinking if i lift 5sets, 3sets partials , 2 sets full ROM.
whatcha think?

Sounds good. Worth a shot, and I hope it helps. let us know how it goes.

styrkecoach 05-26-2010 12:39 PM

going to put up a log on the squat after 6weeks. then we will see;)

until next time,
deadlift or die:P

kman025 05-26-2010 03:03 PM

what are your squat numbers?

muscle_g 05-26-2010 03:17 PM

Quote:

Originally Posted by styrkecoach (Post 59073)
hi,
i have been training squat for almost 6months now.

I am having problem progressing.
Feel that im not generating power in bottom/back to standing position of squat.
Tryed using belt to support the lower back because of a muscle injury, and are able to generate more power, but not much.

Also after a squat session i get light cramps in gluteus medius.

Is it my lower back thats the weak spot or my gluteus?

What assistance exercises can i use to even this up?

sorry about the bad english, not from english spoken country.:)

A video would be more helpful than anything. That way we could actually see your form and everything else that may be going wrong with your squats.

Marc 05-26-2010 04:05 PM

Quote:

Originally Posted by BendtheBar (Post 59077)
Welcome to the forum. My suggestion is to focus on lifting your hips up out of the hole. When you hit your depth, think about..."Hips up, then hips forward." Mentally visualize lifting your butt up to start the movement, and then think about pulling your hips through to complete the movement. This will help, but It's not a complete cure.

If you are looking for good assistance exercises, there are many...wide stance good mornings being my favorite.

You may also want to try box squats and speed squats (on a box). This can help with form, and help with generating speed and power from the hole.

I second the Good mornings, they help me out alot. I also agree with the box squats, I have gained a ton from using chains, box or both using the box as a touch and go. Pistols are another good one. Also GHR's, even though I am terrible at them!

BendtheBar 05-26-2010 04:49 PM

I wish I could do GHR.


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