Also, what equipment do you plan on squatting in? Single poly, double poly. with briefs, or canvas. I think you keep excellent spine position as well as your elbows remaining under the bar. This position helps with your groove on the way down as you approach parallel. The only thing I noticed (especially on rep 2 and 3, I’m being picky) is that your hips led out of the hole which caused you to “good morning” the weight at your sticking point. This is also caused by you stance it is not nearly wide enough to keep a more upright torso. Your current stance is more like a power/ bodybuilding squat. When you do go to wider stance it is possible still resemble your current position which would make depth questionable. It is in my experience that you would need to: 1. stand wider with “flaring” the toes out. 2. instead of breaking the hips first; break the knees while pushing them hard to the sides while breaking the hips at the begining. Almost like a slight pirouette. 3. Drive the head back out of the hole.
4. Possibly go to higher bar position. Case in point: Have you ever seen Jose Garcia or Jason Patrick squat? High bar, wide stance, knees and hips at same time, and canvas suits= 2- 1000 plus pound squats. I have trained with both individuals and I can say that perfect practice makes for perfect meet squats.
You could just link to Rick’s article on the Diesel Crew site, too…
Here’s a link to that site, i hope it is the right one.
I just found the article somewhere, I don’t remember, and did not have the official link to it on his site, so i decided to put it on rapid share. I take no credit for it, as i am not the author. all credit to the creator, rick!
I’ve never seen Jose Garcia or Jason Patrick squat. If you have any videos of these squatting i’d like to see it.
First of all i want the strongest possible raw squat, but i will compete under ipf rules, so i guess i will get the best available gear for that federation. never used any gear at all yet.
as for the stance, i actually made a closer stance when i did that set, just to try to get deeper into the hole. usually i squat a bit wider with toes pointing straight ahead, but then i have a problem reaching legal depth. i tried rick’s tips on how to squat with upright back and toes flaring out, and it worked great. however i will finish the cycle with my current technique, I won’t change the technique when i just have a week or so left of smolov.
but after that i will certainly fix it. also thanks for the tip on westside methods, there are obviously something to it.
altough i find it odd that it is suggested i do more good mornings, my good mornings are very strong, on my last boris sheiko routine, i did good mornings as last exercise, and the reportes 5rm maxes were 180kg(396lbs) in the standing gm, low bar position, torso parallel to floor, and 200kg(440lbs) in the seated good morning.
I guess these were done too heavy, but i’m nutts anyway.
I also deadlift sumostyle, so my lower back has taken a lot of beating, and therefore I think it is actually stronger than my legs. the way i squat, i have no problems with, except when the total volume gets very high, but then again, even superman would tire from it.
but the form needs to be fixed anyway as I need perfect legal depth when competing.
what hinders me when i do high volume squat programs are not my legs or my back, but my arms and shoulders, it is hard on them to support all this weight. but one has to survive some pain to become better.
perhaps i will get some alternative equpiment for squatting, I’ve seen a bar where you rest it on your back, and then you just hold the handles by the sides, don’t remember what that kind of bar is called. but it relives the stress off the shoulders.
obviously wide stance it what works for me, and i also like a low bar position. although i had it even lower before, so i’ve taken it a bit higher these days.
i’ve now ordered a box for my squats, and a board to stand on for my deads, and it is promised to arrive the next week, so i am looking forward to it. when i fix up my form, i will post more videos on this site.
regarding that of assitance work… I find thast gm’s have made my back stronger and more solid, i tended to bend over a lot more squatting, before i built a stronger back. I also like lunges.
I feel that assitance work for the squat, except these two are not neccessary on a frequent basis. I also do jacknife pushups from time to time. and straight leg raises… i consider my abs very strong.
I am educated as a personal trainer, and altough i know a lot i am always interested to learn new things, as i will never know it all, but i feel i have a strong knowledge foundation, and have a good feel as to what works for me. i read a lot on the net, and is a member of many forums, and have many paper books. and try to learn new things all the time.
i have no coach and no trainer except myself. i am the kind of guy that goes to the gym a late saturday afternoon just because he read some papers about squat form, and he’s eager to try it right away. maybe, i am a lunatic and nerd for doing it, i’d rather say dedicated, at least i park all the other dudes in the gym when it comes to the squat. it is fun to beat people that have been juicing for 10+ years.
i have never used any steroids, and are certain i never will. however, dedication and hard work goes a long way when it comes to achiving your goals.
i believe i will reach a 300kg raw squat drugfree, and when i believe i can, i will.
actually what bothers me the most is the eating regime, training is easy, because you give it all just in a short moment of time, however taking care of the food is almost a 24 hour job.
therefore i have implemented a strategy that works pretty well. I eat clean and healthy mon-fri, and then friday afternoon i have some fastfood, and then i have some free meals during the weekend as well.
i cook all my food myself, and now i can’t think of any other lifestyle. luckily i work at a gym, where the manager is a bodybuilder and understand that i need to eat a lot, and eat my frequent meals, even at work.
well - enough of the ranting for today.
thanks to everyone that contributes, i highly appreciate it!