Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 12-08-2011, 08:24 PM   #1
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default Technique Questions

Maybe i missed it, but i didn't see a similar thread. If there is one, redirect me please and delete this bad boy..


2 questions from tonights session:

squat:

i continually read from the guys at elitefts to squat as wide as possible (your feet) and keep your toes pointed forward, but slightly out, to create tension in the hips at the bottom.

i can almost touch my rear to the floor with my feet just outside shoulder width. with a wide stance, i can barely get to parallel no matter how i point my toes. is this a flexibility issue that i should work on or is the stance (like sumo or conventional deadlifts) something that will always be lifter's preference through all levels of advancement?

bench:

how the h*ll do you anchor yourself to the bench AND drive through your feet?! so far, i feel most comfortable with my feet as far back as i can get them toward the bar. tonight i experimented with the alternate position of anchoring yourself and placing your feet flat, to see if i could use the leg drive to my advantage. when i did, i realized anchoring myself AND placing my feet flat/driving through them was something i would only read about today.


thanks guys!
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Sponsored Links
Old 12-08-2011, 08:36 PM   #2
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

With anything you read on the internet just be mindful of the perspective of the person who is offering their advice. It's rare that people will flat out lie, but it is a common occurrence that advice can be given/shared which is inappropriate or non-applicable.

Quote:
Originally Posted by tank View Post
squat:

i continually read from the guys at elitefts to squat as wide as possible (your feet) and keep your toes pointed forward, but slightly out, to create tension in the hips at the bottom.
Fantastic advice... for a geared lifter.

Even when I squatted raw I always squatted wider than shoulder width, this was due to long legs. However now that I use gear I Squat even wider still. The gear allows and almost necessitates that you go wider. This isn't the same for raw lifting.

Quote:
bench:

how the h*ll do you anchor yourself to the bench AND drive through your feet?! so far, i feel most comfortable with my feet as far back as i can get them toward the bar. tonight i experimented with the alternate position of anchoring yourself and placing your feet flat, to see if i could use the leg drive to my advantage. when i did, i realized anchoring myself AND placing my feet flat/driving through them was something i would only read about today.
Ok now this one is not just exclusive to equipped guys. The basic premise here is that your body is supported on your upper back and your legs. Those are the two main contact points from your body to the floor. Therefore you drive upward from your feet through your legs to increase the stability in your body as you press.

The proviso here is always that as you're doing all of the above, you must maintain a tight arch and your glutes touching the bench.
Fazc is offline   Reply With Quote
Old 12-08-2011, 08:45 PM   #3
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

thanks for clarifying.

what of the nonsense "squeeze your legs together to anchor yourself to the bench"? it seems to me that if you are driving from your feet you cannot also squeeze your legs around the bench. to me, it feels like trying to push your hands against the wall but squeeze your elbows together; one effort is going to lack force, and i would argue force in one may become nearly absent.
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Old 12-08-2011, 08:50 PM   #4
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

No idea mate, never heard that one before.
Fazc is offline   Reply With Quote
Old 12-08-2011, 08:57 PM   #5
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

Quote:
Originally Posted by Fazc View Post
No idea mate, never heard that one before.
lol. that's not good. let me find this and quote it. it's from EFS Basic Training.

ah ha... a little closer look and now i understand.

it doesnt say use the drive through the floor combined with squeezing the bench with your legs, it says to use the feet back method (the one i use) and squeeze the bench for an anchor.


the guy across from me in the gym must have wondered what the hell i was doing trying to push through my feet AND squeeze the bench with my legs... lol.
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 12-08-2011 at 09:00 PM.
tank is offline   Reply With Quote
Old 12-08-2011, 11:10 PM   #6
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by tank View Post


squat:

i continually read from the guys at elitefts to squat as wide as possible (your feet) and keep your toes pointed forward, but slightly out, to create tension in the hips at the bottom.
This is not for raw lifters.

Take a natural stance, as if you were about to jump. Generally in this position your toes should be somewhere around 30 degrees, but the angle doesn't matter. Stay natural. Do not point toes forward. It's ok to widen this stance a bit, but real wide isn't need.

I see too many raw squatters trying to squat wide. Always start with a natural feel.



__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 12-09-2011, 07:40 AM   #7
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,879
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

Forget what that article said about the squat, its a more equipped style squat. Find a natural position to squat in, and stay with it for some time. Nothing wrong with hitting a few lighter sets wide from time to time to work those hip flexors and things though.
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Old 12-09-2011, 11:34 AM   #8
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

thanks guys.

that "natural stanced" squat looks like the stance i see used in olympic lifting. so, what are the main differences between the oly squat and the "power squat"?

does it only really change once gear is added?
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Old 12-09-2011, 11:41 AM   #9
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,879
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

Quote:
Originally Posted by tank View Post
thanks guys.

that "natural stanced" squat looks like the stance i see used in olympic lifting. so, what are the main differences between the oly squat and the "power squat"?

does it only really change once gear is added?
Thats a can of worms to open haha! Its easier to get deeper in a narrower stance (Olympic), than a typical powerlifting stance (wide). My stance has not really changed, but I am in single ply squat gear still.
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Old 12-09-2011, 11:46 AM   #10
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,879
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

Here is a squat from my last meet. Pretty narrow compared to most powerlifters.
Attached Thumbnails
Byrd 775.jpg  
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is offline   Reply With Quote
Reply

Bookmarks

Tags
questions, technique


Similar Threads
Thread Thread Starter Forum Replies Last Post
A New Technique For Shoulders BendtheBar Articles 4 04-12-2012 07:40 PM
A different technique for the clean kitarpyar Powerlifting & Strength Training 3 10-31-2011 07:39 AM
Teaching Females Technique Boucher Powerlifting & Strength Training 9 07-28-2011 10:30 PM
What's your favorite restoration technique? dmaipa Muscle Building and Bodybuilding 16 09-07-2010 07:51 PM
Bent-over row technique denis Muscle Building and Bodybuilding 28 02-21-2010 06:36 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:06 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.