What’s your best advice regarding mental queues for improving squat? I am a squatlet (max squat is 40lbs heavier than max bench) despite putting in intense leg days twice a week. This advice can be as stupid as you want, as long as it works for you, I’ve heard someone say that they visualize that they’re lifting a tree off of a loved one. My best queues so far are the standard “big inhale into your midsection and hold it during the rep” and “lifting your chest up first”
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I don't use any cues, I just go up and down
This one might be good if you aren't making any obvious errors while performing it.
I'd advise to record yourself squatting and check for buttwink/changing torso angle/knees caving in
Buttwink is highly unlikely because I can squat ATG without shoes but I still use weightlifting shoes when I squat so I'm good there, for torso angle it does change slightly especially as I fatigue but it's not enough for me to call it a squat-morning (and I think it's part and parcel of high-bar anyway, you see this occuring even with strong high-bar squatters), and as for knee-cave I do have some very slight knee cave but it's nothing to worry about IMO, it used to be much worse but it naturally improved over time so I think it's all good
none of those things are inherently bad
Yeah this I think, you should be able to squat intuitively to depth. If I use any cues I get distracted or fall forward.
>be squatting
>think about IST
>can't remember if I ate oats that morning
>remember a pig saying "the oats brother"
>finish squat
For real though I go outside thinking "it's squat day" and put all my energy into just squats.
I look up when I squat. I look up during almost any heavy compounds I do, somehow it helps a lot. Even during bench I look "up" (should be behind your position as you lay down basically) Maybe it has something to do with straightening the torso, who knows.
There should be no cues for a squat. Its a basic human movement and EXTREMELY simple. Now, if you are not flexible, because you never squatted in your life, it will take time to get the full ROM. Its only ATHLETIC movements that require queues because of how complex they are and the amount of variables. For example kicking is soccer ball requires far more practice and technique than just squatting.
Post physique half man
squatting is highly technical you pleb, tell me you don't lift heavy without telling me you don't lift heavy
I advise the plug if you’re gonna do those crazy 1rm lifts
If you're trying to do a lot of reps on squat, don't count all the reps
Just count 5
And then don't rerack the bar
Instead count another 5
And then another 5
Repeat until it's impossible
do your Fahves
hip Drahve
drink some milk
low bar
just below parallel
etc
also never do picrel
Why is this picture in nearly every thread?
It's a meme from 2017-2018ish and there's a gay whining about "everything's change man" like Balck obama.
idk if this is related to the question but doing heel elevated goblet squats is what finally got me able to do squats with a full range of motion, no knee pain, and quads sore the next day. Only problem is that at a certain point you gotta graduate to barbell squats.
It's the only lift where I feel self hatred. That pushes me to lift the weight back up. Slow descent, ATG, slow ascent, realize it's really fricking heavy and fricking hate myself for being so weak, grunt like an animal, slowly bring the weight up. Squats are, at the same time, my most and least favorite lift. They're harder than any other, but extremely rewarding when I finish my set. PR or not, squatting heavy consistently will strengthen your body and your mind.
why are you ascending slowly? you should be coming up as fast as possible no matter the weight
Because it feels fricking heavy. I avoid bouncing at the bottom, essentially pausing. So bringing it back up feels slow and grueling. It's probably not too slow until I throw 2 plates on. Then it feels difficult. Even with a 1RM of 4 plates, squats just generally feel so slow and difficult. For me, at least.
unironically squat more
like 3 days / week
vary rep schemes, 10's / 8's / 5's / 3's
5x5 is best for overall capacity but you need to do rep maxes to really improve it
t 180 to 205kg squat in the last year
>Squatting Advice
5 more
simple as
I just hype myself up a bit. Stare at the bar. Take a couple of big breaths. Visualize what I'm about to do. Then quickly get under the bar and unrack.
>best squatting advice
respect the weight.
I've never snapped my shit up in a heavy lift. Every fricking lift i've ever hurt myself in was > 60% 1rm.
< 60% 1rm...
fr
everyone talks about the dangers of egolifting with heavy weights but no one talks about egolifting with "light" weights
True af, if you look at pro powerlifters
You will see that it's very rare for them to get hurt going for a heavy single or in competition
Usually when they injure themselves it's when they're doing hypertrophy work for high reps
IDC how much weight it is, IDC if you're warming up with just the bar
You treat that 45 pounds like it was 405
Chest up.
Pull the bellyful of air in. (Massive game changer if you don't know that's how to properly brace)
Sit back.
Knees out.
Squeeze on the way down too.
>sit back
he's doing highbar squats not some westside abortion
>knees out
that's a cue for people with knee caving issues. you just need to push knees over toes. abuse of this cue has caused crossfitters and ss shitters to do crazy bowlegged squats with their knees pointed obscenely outside of their toes and leading to knee problems.
Good advice. For some reason when I try to sit back, I get afraid of just completely falling backwards on my ass.
Thanks man. I do squats, single leg leg press, regular leg press, and hip thrusts as my compounds. Then isolations for quads/hamstrings/calves.
I’ll try this
My advice is to not squat unless you are going for a PR. I think the leg press and the RDL are some of the best leg builders, they can be done for high reps, they don't require much technique and they won't frick up your shoulders.
Last time I PR'ed on my squat I hadn't squatted for a month, I just built the frick out of my legs.
Mind you, my technique and bracing are pretty solid and I've spent a lot of time learning the best technique, practicing sets of 3-5 reps. I pretty much copy the exact same way as Sean Noriega.
So if you want to improve your technique, maybe try finding a better lifter with your height and proportions and see how they squat.
squats are scary as frick honestly
a less orthodox tip I got from fit that really helped me was pressing against the bar with my arms, not enough to move it but enough to help with bracing the upper back. I started training behind the neck press and it seems like it helps too.
That tip got me past a plateau at 265x5, at 295x5 now.
If your anus ain't touching the deck, you ain't squattin'