[quote]mr strength wrote:
Does anyone know how to use the glutes and hamstrings more in squats. i’ve read articles by dave tate but can’t get a proper understanding of them. all i know is i have to use a very wide stance, stick butt out first, have a tight upper back.
i don’t box squat since since my gym doesn’t have any boxs yet. also if i do box squats do i only do them on dynamic days and not on max effort days?
Thanks for the help[/quote]
Well that’s a good start. Actually for boxes you can stack plates up, or especially those rubber coated tires if you have them. But you don’t need to use boxes, you can free squat this way too. If you can stack plates or if the gym gets boxes, start using this for DE work just to get used to the form. The heavier the weight gets, the harder it is to keep the form, ESPECIALLY if you’re just first learning the technique and trying to get it down.
When you get underneath the bar, before you unrack it, squeeze your back together and make sure its tight. Put the bar at the cradle between your traps and shoulders (low bar position). Pull down on the bar with your lats, and pull your elbows forward (so they’re pointing down-ish instead of back).
Grab a big breath of air, and make sure it’s into your belly, not your upper chest. Squeeze your abs, then look upwards and out. Doesn’t need to be straight up, but your chin should be up. Your body follows your chin, if your chin dips it won’t matter if your eyes look up, your chest will stay down instead of up. and unrack the weight by ARCHING your back hard and squeezing your glutes/hips.
Walk the bar out. Your feet should be wide and your toes should be pointed somewhat out. Not sideways, not severely, but comfortably outwards.
Your chin should still be up and your back arched hard. Eyes up too. Break the hips, and sit back with the knees still unflexed. This will feel like the start of a good morning or similar. But don’t bend over!! Just get that stretch. Your chest/chin should still be up, if it’s down you’re bending over like a good morning.
There will come a point where its hard to sit back any more, since your hips are now pushed back and your back is still arching hard. When you reach this point, begin pushing out on the knees very hard–like you’re using one of those stupid outer thigh machines the cardio bunnies are fond off. Spread the floor in other words.
Pushing out on the knees will let you drop farther with your hips, but DON’T just start going straight down at this point. Aim to sit farther back as your knees push out more and more. When this happens you should feel strain on your hammies.
If you have a box what you’re trying to do is sit the HAMSTRINGS on the box, NOT the glutes or tailbone. This requires a hard arch of the back all the way down and you to push back as you open up your knees.
DO NOT DROP ONTO THE BOX. You squat the weight down, you control it, it doesn’t control you.
When coming back up, slam your traps BACKWARDS into the bar, and the chin up, elbows down. Slam your knees out hard and push your hips forward THROUGH YOUR HEELS with your hamstrings and glutes. If your chest/chin comes down or you lose your arch, the squat will turn into a good morning.