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Old 04-02-2013, 10:35 AM   #11
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No, but squeezing your abs doesn't mean you suck them in, I think what Titan is saying is that you suck in air, then you tighten your abs, but you are actually expanding the lower part of them. Try it sitting in your chair. Get your abs tight, but don't pull your abs "in". Just make them get really tight and you sort of feel them expand, especially lower down.

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.
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Old 04-02-2013, 10:54 PM   #12
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Quote:
Originally Posted by MikeM View Post
No, but squeezing your abs doesn't mean you suck them in, I think what Titan is saying is that you suck in air, then you tighten your abs, but you are actually expanding the lower part of them. Try it sitting in your chair. Get your abs tight, but don't pull your abs "in". Just make them get really tight and you sort of feel them expand, especially lower down.

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
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Old 04-03-2013, 02:40 AM   #13
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okay thanks got it, will try again tomorrow
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Old 04-03-2013, 05:42 AM   #14
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and suck in and squeeze your abs

I thought I am supposed to breath into my belly instead of sucking it in, is that wrong?

when you stand up with the bar on your back, get your feet under you more, stand straight up, dont use your lower back to lever it up

do you mean when I unrack it?
you can pull in your abs, tighten them and still breath into your belly. you need to make your upperbody as sturdy and solid as you can when you squat. is the point.

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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