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the_wolf
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« Reply #15 on: November 16, 2009, 01:50:08 PM » |
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the form for the barbell squat is the next
keep bar on traps, 1-2 inches below back of neck
Feet shoulder width turned out slightly
Keep back straight,maintaining lumbar curve and head up
Squat until thighs parallel to floor, NO DEEPER
Explode up in controlled manner
Dont lock out legs at top
Only the underline parts are absolutely correct, most are either subject to debate or are just one of many different ways to perform something. Both bar placement, feet placement, stance width, squatting depth and speed are variable (and I disagree about the depth part). |
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gigel2006
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« Reply #16 on: November 16, 2009, 02:51:49 PM » |
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Don't lock out legs at top? That's like not locking for any movement, especially since the knee is more complex than the elbow for example, you shouldn't mess with your joints like that. This also goes into full ROM criteria.
If you'll ever have knee pain, in your case, it will be because you're not locking.
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the_wolf
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« Reply #17 on: November 16, 2009, 02:55:22 PM » |
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Don't lock out legs at top? That's like not locking for any movement, especially since the knee is more complex than the elbow for example, you shouldn't mess with your joints like that. This also goes into full ROM criteria.
If you'll ever have knee pain, in your case, it will be because you're not locking.
Completely locking out any joint takes all the stress away from the muscles being worked (which breaks the set), and puts them onto the joint which is locked, which can, in a particular case of bench press, have a devastating effect on the wrists. Also, when you lock out, your joint tends to "feel safe", and the cap opens exposing soft tissue which is prone to damage. |
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gigel2006
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« Reply #18 on: November 16, 2009, 03:10:54 PM » |
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You mean you don't lock out during bench press as well?
Man, I know 3 friends who had elbow problems by not locking. By the way, it might feel safe but releasing tension anytime is not good. You can still lock and still keep the tension.
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concuncon
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« Reply #19 on: November 16, 2009, 06:14:00 PM » |
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Yeah this sound a bit weird to me though. I think that without locking, you cannot catch breath between reps, and therefore the heart and lungs (maybe CNS) would give up before the muscles do - mean you cannot push all out. Without locking the number of reps will reduce (except for pull up, lock out in pull up make it harder).
But anyhow I don't feel like you can release the tension when lock out though? For example in squat or bench press even if you keep the bar in locked position all muscles still contract, otherwise you'll dislocate your joint (try holding the bar and relax your muscle - it's impossible)
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the_wolf
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« Reply #20 on: November 17, 2009, 06:28:05 AM » |
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Yeah this sound a bit weird to me though. I think that without locking, you cannot catch breath between reps, and therefore the heart and lungs (maybe CNS) would give up before the muscles do - mean you cannot push all out. Without locking the number of reps will reduce (except for pull up, lock out in pull up make it harder).
But anyhow I don't feel like you can release the tension when lock out though? For example in squat or bench press even if you keep the bar in locked position all muscles still contract, otherwise you'll dislocate your joint (try holding the bar and relax your muscle - it's impossible)
No, I do not lockout on bench press as well, and BP is also an example to answer concuncon's question: when you lock your arms out, you do not need to exert much force to keep the bar where it is, as your locked-out elbows don't have a tendency to simply unlock again and make the weights crush you. On the other hand, when you stop just short of lockout, keeping the weight up is the job of your muscles, as the force transmission through the arm, due to the fact that they are not straight, shifts the main workload onto them. When locking out, muscles do contract, but isometrically.  |
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hydrant
Applying Gnome
Reputation Power: 1
Posts: 24
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« Reply #21 on: November 17, 2009, 07:43:16 AM » |
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I'm wondering how can you keep your straight back if you're trying press you're shoulder blades together when doing squats? Won't doing the latter make your back go into a slight arch? Or just as long as you're not "bending over" then doing the squat is not harmful for your back?
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« Last Edit: November 17, 2009, 07:52:25 AM by hydrant »
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concuncon
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« Reply #22 on: November 17, 2009, 08:25:32 AM » |
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I'm wondering how can you keep your straight back if you're trying press you're shoulder blades together when doing squats? Won't doing the latter make your back go into a slight arch? Or just as long as you're not "bending over" then doing the squat is not harmful for your back?
Natural arch in the lower back is essential and healthy. When you go down, the lack of flexibility in hamstring will pull your butt in and tend to make it curve, so focusing on the arch will counteract that and your back will be naturally straight. Over arching of the lower back is only dangerous at the standing position, specifically in overhead press or biceps curl - you should focus on tightening your abs in those exercise (and also don't try to hyperextend on Deadlift either) |
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jsand99
Applying Gnome
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« Reply #23 on: November 20, 2009, 09:48:41 AM » |
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Is there any drawback to doing front squats instead of squats with the barbell on your traps?
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concuncon
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« Reply #24 on: November 20, 2009, 06:26:45 PM » |
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Is there any drawback to doing front squats instead of squats with the barbell on your traps?
Back squat use your lowerback more. It's ok if you do front squat, and deadlift to compensate. My house is changing carpet to wood floor, and I have to carry lots of heavy objects. And I found out that wide stance squat, and sumo deadlift are actually more practical and safe in real life. |
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X Mr Lol X
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« Reply #25 on: November 22, 2009, 10:36:54 AM » |
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You mean you don't lock out during bench press as well?
Man, I know 3 friends who had elbow problems by not locking. By the way, it might feel safe but releasing tension anytime is not good. You can still lock and still keep the tension.
Just for a little bit of my 2 cents... I consider locking out, as making it so your limb cannot be bent anymore, where you feel stress in your joint because it is being pressed too far. Well, when you are benching, DONT LOCK OUT, keep your arms strait, but not locked. It should be the exact same position as when you take it off the rack. Strait, maybe a 175-178 degree angle, not completely 180 or 185 if you can bend your arms back (I cant very much) |
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Age:15,Weight:170,Height5'7''[Bench:260(118kg), Squat:375(170.1kg),Clean:225(102kg),Deadlift:455(206.39g)]
Goals:(by June 9th 2010)[Bench:265(120kg)+,Squat:405(184kg)+, Clean:245(111kg)+,Deadlift:430(195kg)finished]
Long Term Goals:Beat Dodothebird at being the best 70yr old breakdancer
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