Perfect Back Squat

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  • #23398
    dunne10
    Guest

    Does anyone have any tips or videos of the perfect back squat? I find it way easier and better squatting when I have a video on the ipod to refer to before sets.
    Cheers
    PS. Congrats Ash on the quality site. Me and the boys in Ireland are getting great sessions out of it and having great craic despite the hard (but definatley worth it) work!!!

    #24834
    tomwill
    Guest

    here’s a quick checklist i use for squatting:

    – hands as close as comfortable on the bar (brings traps together and creates a ‘shelf’ on which to rack the bar)
    – lift chest, head up and deep breath
    – sit back before sitting down
    – controlled descent before a positive acceleration upwards
    – drive out of the hole by pushing chest up and hips forward, not pushing hips up

    also, have a think about squatting barefoot or in socks, rather than trainers. doing this gets the weight more over the mid foot rather than the toes and allows you to load the hips more.

    as for videos, check out this mark rippetoe vid. not sure about the music though!

    http://uk.youtube.com/watch?v=9qbBsn7IbPU&feature=related

    hope this helps,
    cheers

    #24836
    dunne10
    Guest

    Cheers bro,
    the tips are really helpful!

    #24837
    dunne10
    Guest

    Tips are good, not too sure about the video though – there is a lot of unwanted lateral movement in the knees and a lack of stability.

    #24833
    prop
    Guest
    #24835
    tomwill
    Guest

    @dunne10 1103 wrote:

    Tips are good, not too sure about the video though – there is a lot of unwanted lateral movement in the knees and a lack of stability.

    Hi mate,

    if you’re refering to the left knee shift at 23 seconds in i agree but this is mentioned in the video title as a self-corrected mistake.

    but also wondering why you feel there is a lack of stability?

    #24831
    fergus
    Guest

    Those are impressive numbers

    I did laugh a little when the guys clapped – before the bar was racked!

    #24829
    dan135
    Guest

    @dunne10 1092 wrote:

    Does anyone have any tips or videos of the perfect back squat? I find it way easier and better squatting when I have a video on the ipod to refer to before sets.
    Cheers
    PS. Congrats Ash on the quality site. Me and the boys in Ireland are getting great sessions out of it and having great craic despite the hard (but definatley worth it) work!!!

    Hey Dunne, Rippetoe is the best that I have found. He teaches the main lifts really well. You can find excellent descriptions at

    http://startingstrength.wikia.com/wiki/FAQ#THE_LIFTS

    The playlist “Squat RX” on youtube is also excellent. There’s 20 vids containing in-depth instructions and analysis of the squat.
    There are also a stack of videos at Crossfit.com and also on youtube searching for “rippetoe”.
    His books are Starting Strength and I’m currently reading Practical Programming for Strength Training. They are both excellent. Olympic Weightlifting by Greg Everett is also very good. Hope this helps.

    Dan

    #24830
    dan135
    Guest

    Flexibility is also the key too mate. There’s no point in knowing the perfect technique if your body wont let you move into the correct positions. Tight calves, quads, hipflexors, TFL, hammies and glutes will all restrict you so make sure you’re warm and stretched up

    #24832
    fergus
    Guest

    @dan135 1111 wrote:

    Hey Dunne, Rippetoe is the best that I have found. He teaches the main lifts really well. You can find excellent descriptions at

    http://startingstrength.wikia.com/wiki/FAQ#THE_LIFTS

    The playlist “Squat RX” on youtube is also excellent. There’s 20 vids containing in-depth instructions and analysis of the squat.
    There are also a stack of videos at Crossfit.com and also on youtube searching for “rippetoe”.
    His books are Starting Strength and I’m currently reading Practical Programming for Strength Training. They are both excellent. Olympic Weightlifting by Greg Everett is also very good. Hope this helps.

    Dan

    Very good post – great starting books

    #24838
    dunne10
    Guest

    Cheers boys!!! Good posts

    #24828
    Getstrength
    Participant
    tomwill;1095 wrote:
    here’s a quick checklist i use for squatting:

    – hands as close as comfortable on the bar (brings traps together and creates a ‘shelf’ on which to rack the bar)
    – lift chest, head up and deep breath
    – sit back before sitting down
    – controlled descent before a positive acceleration upwards
    – drive out of the hole by pushing chest up and hips forward, not pushing hips up

    also, have a think about squatting barefoot or in socks, rather than trainers. doing this gets the weight more over the mid foot rather than the toes and allows you to load the hips more.

    as for videos, check out this mark rippetoe vid. not sure about the music though!

    http://uk.youtube.com/watch?v=9qbBsn7IbPU&feature=related

    hope this helps,
    cheers

    After looking at these video’s I would like to express the fact, if we are talking about the perfect squat. We need to address the walk out.
    You can not walk out from a rack that far with any decent weight. My personal opinion would be 2 steps max.
    I spent 20 years trying to teach myself the most safe and energy saving walk out possible.

    It was two short steps.


    People seem forget that walk out is part of the squat. We spent many of training sessions just doing that “walk out” then re rack.

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