How hard is squatting :eek:

rob was in today(ex strongman) i got home to teach my squatting.

I just couldnt get the balance and stature right with the in the squat rack.

having to use the smith press to improve my technique are a 2hour work out im just like Jelly! it was so much heavy it was the actual balance!!

Tel - do you have a contact email address, if you dont want to post email my profile address

tune time :D

Si

its not easy!

as i told you before, i used to throw up after a hard leg workout :D

squats are pure evil!!!

but they work, make sure you use a belt though ;)

i did yesterday after chest one :(

They're not easy. But they're awesomely effective.

Squatting free weight after a Smith machine is a totally different sensation, as you've discovered. I was "lucky" to never have used a Smith machine before meeting the squat rack, so i had no idea what to expect.

Balance is the number one lesson to learn. I'd recommend the following;

1. Keep your hands about six inches from the ends of the bar, just outside the competition circle marks. Effectively this should mean your upper and lower arms will be pretty near a right angle.

2. When you position the bar on your traps, do so with one foot slightly forward of the other. Lifting the bar off the rack with both legs together is very unnerving, especially as you start doing heavier weights.

3. Step back slowly, two steps, no more. I've seen guys step back more than this, pick up momentum and actually fall backwards, with the bar falling to the floor. Take it slowly.

4. Personally, i'd recommend using a couple of 5kg weights on the floor under your heels, unless you have proper lifting shoes (which i never liked and consider unnecessary).

5. Descend slowly, keeping your head up, back straight, and knees no further apart than your shoulders. Can't over-emphasise all three of these. Get it right now, and you won't have to un-teach yourself bad habits. It's almost impossible to train proper technique without being there, but this is the best i can do. Breathe in on the way down, and out on the way up. Your body will dictate this though, if you're trying hard enough!

6. How low you go is personal preference. I used to go way down, almost so my bum was on my calves, whereas other guy's natural range of motion is just below parallel. You have to find out what works best for you. But wherever you end, DO NOT bounce out of the bottom, at least as far as you can avoid it. At the end of a heavy set, some bouncing is almost inevitable, but if you consider it good technique from rep one, you'll be asking for injury.

7. On the way up, push from your thighs, obviously (although you'd be surprised how many guys use their glutes way too much, by bending forward much too far), but try and straighten up by thrusting your thighs forward. You'll be surprised how much extra power you can generate by keeping this in mind.

8. Make sure you're steady before doing another rep. And when the set's finished, keep the bar under control while you approach the rack, and don't let go until you're sure both ends are secure.


There's no real secret to learning balance on squats, other than doing them. As i said, you have the disadvantage of being cosseted by a Smith machine, and free weight squats after that feel quite unsafe at first. But stick with it, there really is no comparison. Get into a squat groove, and the results can be extraordinary.

And as i've said before, a squat workout is a squat workout. Forget legs and arms, legs and shoulders, legs and anything. Give your quads total concentration, and your progress will step up a gear, guaranteed.

Hope this helps. :D

Email address mate :p.

Yeah i just kept lossing center of balance. And keep going on tip toes.

I did it using the smith press and i could manage 80K's furry muff its not as heavy due to resistance but my god i could feel it pulling!!!!

Si

I havent been doing squats properly (every week that is) for a while now, but I'm going to start and do a few sets every week now when I train my legs. The gym I am at now has a **** free standing machine for sqauts so I have to use the smiths machine. Its hard to get used to but it helps keep you back straight, so at least your legs are doing most of the work.

Yeah we've got a propper sqaut rack, so move the pins up to the lowest positions.

Piss easy in the smith rack tbh. Joke woke up and im damm sore everywhere, must being a good work out. Think ill rest today.

Oh yeah ive sent more goose to buy me to rice cakes :eek:

Played football last night, cracking leg work out !!!

womens game :eek:

Women's game !!!!!!!!!

Then how come I have pulled every muscle in my legs and my Toon top has blood all over it ????

Rugby league :D:D:D

Did i mention my misses is a Mackam :p

Rugby league, that's like rugby union for little lads isn't it ???? (Played union for about 5 years)


Sorry about the misses, well I suppose there are plenty more fish in the sea.. LOL

The blokes version :D

Yeah attended every game last season at Stadium ****e :D

Every game poor lass.

Should be cheaper next season in the Nationwide

her whole family goes.

The toon match was brilliant atmosphere.

toon @ home this week? am popping up

Si

Should be a good game Just hope they don't sign Robbie Fowler befroe the game. Shearer should be top scorer after Saturday!!!!

Who getting fowler :( leeds fan :eek:

Man city have put £7m in for Fowler and the Toon are playing Man city on Saturday!!!!!!

Fowler Is doing his medical today.

I don't like Leeds or Liverpool but Fowler is a class Forward.

[Edited by grovesy - 1/15/2003 2:33:27 PM]

Im leeds fan :D:D:D:D:D

you a season ticket holder then??

Si

Nah I haven't got a seaon ticket, but I do get to alot of the games. I think Leeds are mad for selling Robbie Fowler.

I was at the Leeds game this season I was gutted we got beat.

Apparently were after Cleverson and some others :D so mite be good sell

Easy on the free bar :D

did it perfect :D only did 15kg either side though.

i think last time it was because hour n half weights i was dead on my feet

Si

I have got to stick to the smiths machicne at my gym.. still better than not doing it. Shoulders and Triceps tonight !!

I have got to stick to the smiths machicne at my gym.. still better than not doing it. Shoulders and Triceps tonight !!

Did chest bicepts and legs killing now like :(

All in one session !!!!!!! mental

Did back and Bi's last night and Legs 2morro

Yeah im changing routine soon. Only squat once a week though ive being told.

killing now