I'm trying my best and I just started. The 20+kg barbell is too heavy to carry over my head. I already try to go when there's nobody around or using the squat rack
> gym doesn't allow kettlebells in the weightlifting area
what the rfrick
what the frick is a weightlifting area in a gym
where are the kettlebells allowed?
any weight works btw. its not that complicated
2 years ago
Anonymous
because people swing them around like morons.
2 years ago
Anonymous
Remember for every rule you’ve ever thought “wtf that’s moronic, why?” There’s a mongoloid that made the rule necessary by doing something extraordinarily moronic.
If you are starting out, that's fine, just use the fixed weight barbells and leave the Olympic bars and racks to those who really need them, once you graduate out of the fixed weight barbells then come join us on the adult equipment
I started like that too. Did dumbbell squats until I had the strength and confidence. Then got under the bar in a rack - I used to have to ask the employees to help me put the bar up!! But the thing is, you'll very quickly progress to bigger weights and 20kg will start to feel light super quickly once you get there so don't sweat it. If anything I wonder if any of the regulars recognise me and recognise that I started at nothing and am making progress.
Don’t listen to anyone here
Also, you’re weak as frick holy shit I started out as a pajeet that lived borderline homeless on the streets and barely ate at all over the days and even I could carry the bar when I started to train
Come on bhai even I am able to do that at that time
i saw a guy doing curls in the smith machine the other day and i was very confused. id like to see someone goof off and try a clean in the smith machine
I was taught to squat this way when I was 15. Only a homosexual would have a problem with it.
Person who taught you was wrong
who ever taught you was a homosexual
True, but not in the sexual way, but in the cosmopolitan effeminate way (which is what homosexual has come to mean here). The effeminacy lies in the basic lack of athleticism and the viral infection of weakness to others.
Why would you go on the internet and announce so clearly that you choke on dicks?
Chill you c**t
Getting into a full squat isn’t some athletic achievement to be proud of - injury aside. It’s a basic health marker like grip strength.
[...]
You're not flexible enough, work on that so you can do real squats. Squatting on plates is only for beginners
I was taught to squat this way when I was 15. Only a homosexual would have a problem with it.
You guys don't know what you're talking about, unfortunately.
I was taught to squat this way when I was 15. Only a homosexual would have a problem with it.
is right, using plates is good form because it elevates the heel to allow a more upright posture, targeting the quads and allowing the squatter to reach a deep squat without compromising their form. For those who think it's to compensate for poor mobility, you need to learn anatomy. Taller people or people with longer femurs will not be able to balance in a deep squat while flat-footed without rounding their lower backs to put their torso weight forward. Additionally the bone in some peoples' ankles limits the dorsiflexion, or movement of the knees far in front of the toes (and this cannot be "trained" away), so again the elevated heel is simply to allow for the squatter to reach a deep squat with their knees traveling far in front of the toes and lower back straight and relatively upright. This is literally the concept of "lifting" shoes--- they are going to have a hard sole as one of their defining features, but the most important feature is the elevated slight wedge heel that replicates putting plates or blocks under your heel, in order to improve deep squatting.
"experts" who tell you not to elevate the heels are literally just low-bar squatting homosexuals who can't go ATG, can't deep squat, and want to stick their ass out as far behind them as possible when they squat, as though offering it up for penetration
Manlet cope. Squat is a highly individual lift. Many manlets from the pit with their laughable short femurs will sprout shit like >Ass to grass >No heels/plates >dont use machines
Do any variation of Kneeflexion that suits you, frick the garden gnomes and the form police
I'm 6'4 and if you can't squat to depth you're pussy making pussy excuses >I-I'M TOO TALL!!
Chances are you're probably not you just have shit mobility from sitting at a desk with a buttplug in all day
Intelligence is demonstrated by how well you can communicate ideas and information to others. Sounds like you are incapable and trying to conceal your communicative ineptitude.
>nah I can't afford plates or a rack, i'll just make my own out of concrete and lumber >better spring for the eleiko change plates for no fricking reason
The weird thing is if you're gonna spring for nice weights and build a platform, why would you build in squat safeties?? Just dump the bar behind you lol, safer for you and way less damaging on your bar than being dumped on safeties
nice squat man, though if I can offer some advice--- when you go down, you are doing more of a high-bar squat in the sense that you're letting your knees travel far forward of your toes as you go down, rather than pushing your butt back and hinging your torso forward. This is fine, no problem there. But then when you go up, you immediately pull your hips/knees backwards to orient your knees directly over your feet. This forces your torso to suddenly lean forward, which puts a lot of stress on your back, which appears to be doing a lot of the lifting in the second half of the concentric, as though you're doing a good morning. I cannot see the exact position of the bar on your back, but when your torso is leaning so far forward, it looks like the weight might not be directly over your feet as it should be, and is in front of your feet. For this second half of the movement up, I would recommend not letting your knees travel back so fast to be stacked over your heel/ankle, and maybe keep them more directly over your toes while keeping more of an upright torso position. This will help you balance better, put less of the work on your lower back, and target your legs more
2 years ago
Anonymous
Thanks man, I've noticed the same thing and have been working on fixing it. I think the core issue is a weakness in my legs which sort of forces me overly transfer the load to my back later in the lift, because I'm having a similar problem with leg drive on deadlift.
2 years ago
Anonymous
Not the other poster, but I had that issue with squats and its from not locking my upper back properly / not having the upper back strength for my weights. Might be similar for you - upper back was struggling to keep my torso upright during squat. Also your deadlift form looks wack, why do you bend your knees and pull the bar up your legs half way up the deadlift? Don't do that.
2 years ago
Anonymous
>Don't do that
That would be the problem I was describing.
2 years ago
Anonymous
Probably an upper back weakness again, you lose tightness which brings you back down again and you compensate by having to bend your legs
2 years ago
Anonymous
That's exactly it, typically if your quads can't take the weight the natural response is to push the butt back and turn the squat into a good morning. Best complementary exercises to build up that particular quad strength will be hack squats and split/buglarian squats. If you do leg press, place your feet as low on the plate as possible... at the bottom it may make your heels rise up off the plate but that's fine
Best way to force the legs to do the work in the squat is to use a block or 5lb plates under your heels. It will keep your torso more upright
2 years ago
Anonymous
I have plastic sole weightlifting shoes. I'll try putting them back on for a while.
[...]
also to follow up your vid, your DL form is pretty good except for when your knees re-bend after you already got them straight. Just keep pumping out DLs with high volume at more manageable weight. Ironing out your quad/posterior chain strength that's affecting your squats will also help with this
It was a 1RM attempt and what prompted me to look at fixing my legs, because I couldn't get 190kg off the floor despite my back feeling like 180kg was easy as frick.
Thanks for the advice. I'll get it fixed so I can hit dat 4pl8 squat this year.
2 years ago
Anonymous
That's exactly it, typically if your quads can't take the weight the natural response is to push the butt back and turn the squat into a good morning. Best complementary exercises to build up that particular quad strength will be hack squats and split/buglarian squats. If you do leg press, place your feet as low on the plate as possible... at the bottom it may make your heels rise up off the plate but that's fine
Best way to force the legs to do the work in the squat is to use a block or 5lb plates under your heels. It will keep your torso more upright
also to follow up your vid, your DL form is pretty good except for when your knees re-bend after you already got them straight. Just keep pumping out DLs with high volume at more manageable weight. Ironing out your quad/posterior chain strength that's affecting your squats will also help with this
2 years ago
Anonymous
wear shoes
[...]
[...]
You guys don't know what you're talking about, unfortunately. [...] is right, using plates is good form because it elevates the heel to allow a more upright posture, targeting the quads and allowing the squatter to reach a deep squat without compromising their form. For those who think it's to compensate for poor mobility, you need to learn anatomy. Taller people or people with longer femurs will not be able to balance in a deep squat while flat-footed without rounding their lower backs to put their torso weight forward. Additionally the bone in some peoples' ankles limits the dorsiflexion, or movement of the knees far in front of the toes (and this cannot be "trained" away), so again the elevated heel is simply to allow for the squatter to reach a deep squat with their knees traveling far in front of the toes and lower back straight and relatively upright. This is literally the concept of "lifting" shoes--- they are going to have a hard sole as one of their defining features, but the most important feature is the elevated slight wedge heel that replicates putting plates or blocks under your heel, in order to improve deep squatting.
"experts" who tell you not to elevate the heels are literally just low-bar squatting homosexuals who can't go ATG, can't deep squat, and want to stick their ass out as far behind them as possible when they squat, as though offering it up for penetration
no. do not stand on a weight. wear shoes moron
2 years ago
Anonymous
Why are all the heeled lifting shoes so fricking expensive? What do you guys wear for squatting that isn't soft-soled and elevates the heel? Bonus: it isn't 80 dollars for a shoe you wear for an hour per week
2 years ago
Anonymous
>he only wears them once a week
If you literally only squat for 1hr or less / week there is no reason to own them unless the cost is trivial to you
2 years ago
Anonymous
Because having an Olympic lifting a shoe and being able to do explosive (not just strength) movements opens up a world of possibilities with a barbell.
It wasn't a question of money but availability. Eleiko plates were the only ones I could order while not in stock and it still took half a year to get them. The bar I got by polling Rogue's website for availability every minute for a full month.
>nah I can't afford plates or a rack, i'll just make my own out of concrete and lumber
He could've put that rack together with scrap he found on the side of the road, makes no difference -- he's still stronger than you, kid.
https://i.imgur.com/90TtW6i.png
Things I hate in the gym.
people who squat in socks
>Things I hate in the gym
The 150lb "lift for aesthetics bruh" zoomer twink that runs his wienersucker like his opinion means something.
The actual weak points are the safeties and the pegs. The pegs are just threaded pipe screwed into a reducer into a flange so basically the entire weight is dropped on some shitty 3/4 pipe thread. I coated it in a low temp thermoplastic which does cushion it a bit but it's still liable to snap. I also hammered slightly oversized wood round stock into the safeties to stiffen them a bit but I'm pretty sure a 200kg load from shoulder height would make them fold in half.
People who aren't aware of their surroundings
Fricking hate it when I'm squatting and someone gets uncomfortably close to the bar to grab a plate or do curls or some shit
>hear loud bang behind me >think someone hurt themselves >turn around >some guy is strutting around with his arms bowed out next to a machine >keep an eye on him for a minute or so >he puts the entire weight on, does half a rep and drops it before strutting again
You got a problem with real men you pathetic twink? Look just push your babyweight in the corner and shut your soup cooler. Maybe later I’ll let you watch me bang your old lady.
The only times I've been annoyed is when this guy spent 60 full minutes doing over 10 sets over cable tricep extension and curls. And another time there was a permed up zoomer standing in the cable machine curling in the mirror.
Why are zoomers so obsessed with the cable machine?
>this guy spent 60 full minutes doing over 10 sets over cable tricep extension and curls
You can mock this man on the internet, but you should fear him in real life. No mortal being voluntarily does this. You're dealing with the kind of homie that would get butt-ass naked before a street fight and fling his arms around like wrecking balls. He is as much of a danger to others as he is to himself. If he was on those planes on 9/11, the cabin would have been painted with the blood of the terrorists and passengers alike. He rapes dead girls not because he kills them before penetration but because none of his rape victims can survive long enough for him to coom. He mows his grass with a scythe because he breaks lawnmowers when he tries to start them. Tug of war against this man incurs the risk of dislocating your shoulders.
people who squat on plates
people (women) who squat biscuits. Stop hogging a fricking squat rack and barbell you complete and total butthole.
and finally women.
What things do you hate in the gym?
i dont think this would look good out of spandex. i hate ass scaffolding
I'm trying my best and I just started. The 20+kg barbell is too heavy to carry over my head. I already try to go when there's nobody around or using the squat rack
just use any of the other weights in the gym then idiot. congrats on the triples.
why the frick is he got his chin on it
he likes balls on his chin
I was planning on doing that the next time I go to the gym. But with dumbbells since my gym doesn't allow kettlebells in the weightlifting area.
> gym doesn't allow kettlebells in the weightlifting area
what the rfrick
what the frick is a weightlifting area in a gym
where are the kettlebells allowed?
any weight works btw. its not that complicated
because people swing them around like morons.
Remember for every rule you’ve ever thought “wtf that’s moronic, why?” There’s a mongoloid that made the rule necessary by doing something extraordinarily moronic.
Goblet squats are convenient but having to hold dumbell weight by hand and forearms limits amount of possible weight used.
Obviously 90lb dumbell for Goblet squat is virtually impossible for most guys.
>limits amount of possible weight used
I'll protect you. Hog all the equipment and watch them seethe.
use dumbbells you fricking moron. do bulgarian split squats, they will kill your quads and glutes and will get your legs strong quick
Checked. Also don't listen to gaylord OP, he can seethe in the corner all he wants but will NEVER actually do shit about it kek
If you are starting out, that's fine, just use the fixed weight barbells and leave the Olympic bars and racks to those who really need them, once you graduate out of the fixed weight barbells then come join us on the adult equipment
this. as soon as you have the full sized 5k plate on the bar you're golden and belong there. But homosexuals and women with just biscuits do not.
>The 20+kg barbell is too heavy to carry over my head
wtf hahah how can you be so weak?
he's a "femboy" takes T blockers and estrogen and has been basically anorexic his whole life
I started like that too. Did dumbbell squats until I had the strength and confidence. Then got under the bar in a rack - I used to have to ask the employees to help me put the bar up!! But the thing is, you'll very quickly progress to bigger weights and 20kg will start to feel light super quickly once you get there so don't sweat it. If anything I wonder if any of the regulars recognise me and recognise that I started at nothing and am making progress.
imagine being that weak, jesus christ. I truly don't understand why people take so long to try and improve themselves then feel sad about it.
Don’t listen to anyone here
Also, you’re weak as frick holy shit I started out as a pajeet that lived borderline homeless on the streets and barely ate at all over the days and even I could carry the bar when I started to train
Come on bhai even I am able to do that at that time
Good thing about the women in my gym is they only hog the smith machine for their puny squats.
I’ve never voluntarily used a smith machine
i saw a guy doing curls in the smith machine the other day and i was very confused. id like to see someone goof off and try a clean in the smith machine
Me
I squat in socks on plates. Why is it not OK?
Because you are a homosexual and are leaving your gay residue on the equipment.
Dumb
Person who taught you was wrong
True, but not in the sexual way, but in the cosmopolitan effeminate way (which is what homosexual has come to mean here). The effeminacy lies in the basic lack of athleticism and the viral infection of weakness to others.
Chill you c**t
Getting into a full squat isn’t some athletic achievement to be proud of - injury aside. It’s a basic health marker like grip strength.
sexy socked feet
I was taught to squat this way when I was 15. Only a homosexual would have a problem with it.
who ever taught you was a homosexual
Why would you go on the internet and announce so clearly that you choke on dicks?
You guys don't know what you're talking about, unfortunately.
is right, using plates is good form because it elevates the heel to allow a more upright posture, targeting the quads and allowing the squatter to reach a deep squat without compromising their form. For those who think it's to compensate for poor mobility, you need to learn anatomy. Taller people or people with longer femurs will not be able to balance in a deep squat while flat-footed without rounding their lower backs to put their torso weight forward. Additionally the bone in some peoples' ankles limits the dorsiflexion, or movement of the knees far in front of the toes (and this cannot be "trained" away), so again the elevated heel is simply to allow for the squatter to reach a deep squat with their knees traveling far in front of the toes and lower back straight and relatively upright. This is literally the concept of "lifting" shoes--- they are going to have a hard sole as one of their defining features, but the most important feature is the elevated slight wedge heel that replicates putting plates or blocks under your heel, in order to improve deep squatting.
"experts" who tell you not to elevate the heels are literally just low-bar squatting homosexuals who can't go ATG, can't deep squat, and want to stick their ass out as far behind them as possible when they squat, as though offering it up for penetration
You're not flexible enough, work on that so you can do real squats. Squatting on plates is only for beginners
Manlet cope. Squat is a highly individual lift. Many manlets from the pit with their laughable short femurs will sprout shit like
>Ass to grass
>No heels/plates
>dont use machines
Do any variation of Kneeflexion that suits you, frick the garden gnomes and the form police
I'm 6'4 and if you can't squat to depth you're pussy making pussy excuses
>I-I'M TOO TALL!!
Chances are you're probably not you just have shit mobility from sitting at a desk with a buttplug in all day
Post body
>inb4 dyel
I'm a marine and they have us run every fricking day and we eat slop
now lets see you in that dress
found the 5'9" manlett. us long legged 6'1" MEN need that lift to get low.
im probably shorter than 5'9
Its a cope for poor ankle and hip flexability, 6'3 here
Nah you need better mobility
6'1" 41 year old and it's not hard to ass to ground. I never use plates.
What's wrong with this?
if you don't know you're too stupid for it to be explained to
Intelligence is demonstrated by how well you can communicate ideas and information to others. Sounds like you are incapable and trying to conceal your communicative ineptitude.
> ineptitude
Says the moron who doesnt actually know himself. Go be a pretentious homosexual somewhere else.
I always try to be introspective and know thyself, take it back
people
Shut up karen
oh and kipping.
Don't worry bro, I hate you too.
>nah I can't afford plates or a rack, i'll just make my own out of concrete and lumber
>better spring for the eleiko change plates for no fricking reason
you're hating on someone building their own squatrack out of lumber?
and not the fact he's slipping around in socks and going to snap his ACL at any moment.
The weird thing is if you're gonna spring for nice weights and build a platform, why would you build in squat safeties?? Just dump the bar behind you lol, safer for you and way less damaging on your bar than being dumped on safeties
If you look carefully you can see that the safeties are used to take fake photos that looks like he's holding heavy weights when hes not
I showed you mine now show me yours.
I wanna know why you're wearing a bib
Are you referring to my hair? I put it in a ponytail and tuck it over my shoulder so it doesn't get caught in the knurling if I have to bail.
wear shoes
No.
nice squat man, though if I can offer some advice--- when you go down, you are doing more of a high-bar squat in the sense that you're letting your knees travel far forward of your toes as you go down, rather than pushing your butt back and hinging your torso forward. This is fine, no problem there. But then when you go up, you immediately pull your hips/knees backwards to orient your knees directly over your feet. This forces your torso to suddenly lean forward, which puts a lot of stress on your back, which appears to be doing a lot of the lifting in the second half of the concentric, as though you're doing a good morning. I cannot see the exact position of the bar on your back, but when your torso is leaning so far forward, it looks like the weight might not be directly over your feet as it should be, and is in front of your feet. For this second half of the movement up, I would recommend not letting your knees travel back so fast to be stacked over your heel/ankle, and maybe keep them more directly over your toes while keeping more of an upright torso position. This will help you balance better, put less of the work on your lower back, and target your legs more
Thanks man, I've noticed the same thing and have been working on fixing it. I think the core issue is a weakness in my legs which sort of forces me overly transfer the load to my back later in the lift, because I'm having a similar problem with leg drive on deadlift.
Not the other poster, but I had that issue with squats and its from not locking my upper back properly / not having the upper back strength for my weights. Might be similar for you - upper back was struggling to keep my torso upright during squat. Also your deadlift form looks wack, why do you bend your knees and pull the bar up your legs half way up the deadlift? Don't do that.
>Don't do that
That would be the problem I was describing.
Probably an upper back weakness again, you lose tightness which brings you back down again and you compensate by having to bend your legs
That's exactly it, typically if your quads can't take the weight the natural response is to push the butt back and turn the squat into a good morning. Best complementary exercises to build up that particular quad strength will be hack squats and split/buglarian squats. If you do leg press, place your feet as low on the plate as possible... at the bottom it may make your heels rise up off the plate but that's fine
Best way to force the legs to do the work in the squat is to use a block or 5lb plates under your heels. It will keep your torso more upright
I have plastic sole weightlifting shoes. I'll try putting them back on for a while.
It was a 1RM attempt and what prompted me to look at fixing my legs, because I couldn't get 190kg off the floor despite my back feeling like 180kg was easy as frick.
Thanks for the advice. I'll get it fixed so I can hit dat 4pl8 squat this year.
also to follow up your vid, your DL form is pretty good except for when your knees re-bend after you already got them straight. Just keep pumping out DLs with high volume at more manageable weight. Ironing out your quad/posterior chain strength that's affecting your squats will also help with this
wear shoes
no. do not stand on a weight. wear shoes moron
Why are all the heeled lifting shoes so fricking expensive? What do you guys wear for squatting that isn't soft-soled and elevates the heel? Bonus: it isn't 80 dollars for a shoe you wear for an hour per week
>he only wears them once a week
If you literally only squat for 1hr or less / week there is no reason to own them unless the cost is trivial to you
Because having an Olympic lifting a shoe and being able to do explosive (not just strength) movements opens up a world of possibilities with a barbell.
It wasn't a question of money but availability. Eleiko plates were the only ones I could order while not in stock and it still took half a year to get them. The bar I got by polling Rogue's website for availability every minute for a full month.
>nah I can't afford plates or a rack, i'll just make my own out of concrete and lumber
He could've put that rack together with scrap he found on the side of the road, makes no difference -- he's still stronger than you, kid.
>Things I hate in the gym
The 150lb "lift for aesthetics bruh" zoomer twink that runs his wienersucker like his opinion means something.
oh no its an another suicide rack
>suicide rack
What’s dangerous about this rack?
The actual weak points are the safeties and the pegs. The pegs are just threaded pipe screwed into a reducer into a flange so basically the entire weight is dropped on some shitty 3/4 pipe thread. I coated it in a low temp thermoplastic which does cushion it a bit but it's still liable to snap. I also hammered slightly oversized wood round stock into the safeties to stiffen them a bit but I'm pretty sure a 200kg load from shoulder height would make them fold in half.
>constructing a moment frame reinforced only with thin-gauge bent sheet metal L-brackets
RIP
Look up. It's wedged against and screwed into the structural beams of the ceiling. You'd have to run a car into it to bring it down.
Sometimes there's a spider or a fly that gets in my garage and that's annoying
post a list of what you hate
People who aren't aware of their surroundings
Fricking hate it when I'm squatting and someone gets uncomfortably close to the bar to grab a plate or do curls or some shit
People who put the bar on a bench (or rack) to either deadlifts (wot) curls or rows.
You wear shoes without socks?
>hear loud bang behind me
>think someone hurt themselves
>turn around
>some guy is strutting around with his arms bowed out next to a machine
>keep an eye on him for a minute or so
>he puts the entire weight on, does half a rep and drops it before strutting again
Get these people out of my gym.
good one
You got a problem with real men you pathetic twink? Look just push your babyweight in the corner and shut your soup cooler. Maybe later I’ll let you watch me bang your old lady.
there's a guy that walks around and works out barefoot in my dirty-ass "hardcore warehouse gym". so disgusting.
that's even worse than socks
the real problem is your pussy ass gym staff for not saying anything. I hope a weight lands on his toe.
The only times I've been annoyed is when this guy spent 60 full minutes doing over 10 sets over cable tricep extension and curls. And another time there was a permed up zoomer standing in the cable machine curling in the mirror.
Why are zoomers so obsessed with the cable machine?
cables provide excellent time under tension, it's a very useful machine
>this guy spent 60 full minutes doing over 10 sets over cable tricep extension and curls
You can mock this man on the internet, but you should fear him in real life. No mortal being voluntarily does this. You're dealing with the kind of homie that would get butt-ass naked before a street fight and fling his arms around like wrecking balls. He is as much of a danger to others as he is to himself. If he was on those planes on 9/11, the cabin would have been painted with the blood of the terrorists and passengers alike. He rapes dead girls not because he kills them before penetration but because none of his rape victims can survive long enough for him to coom. He mows his grass with a scythe because he breaks lawnmowers when he tries to start them. Tug of war against this man incurs the risk of dislocating your shoulders.
b***h I know, that's why I silently ran on the tr*admill for an hour so he would mistake me for a twink and leave me alone
>Why are zoomers so obsessed with the cable machine?
Thank JPG
>the 3 non-white dyels that occupy the bench for an entire hour trying to hit 110lbs 1rm
>the fat college-aged powerlifting asiatic that occupies the squat rack for 3 hours trying to deadlift 315 1rep
Women.
I got a home gym because I hate women that much.
Love these. Great for lifting.
Look like mutated blackfeet lol and minimal protection from dropped metal plates or bars imo.
>Leg day with friend
>Makes excuse to take off shoes to squat
>only puts his shoes back on as we're leaving the gym
people letting their kids run around unsupervised like its a fricking chuck e cheese. should be an instant ban but the staff are total pussies.
>That fat 40 y/o powershitter who walks around collecting every plate in the gym to do 5 quarter reps on the leg press and rest for 10 minutes
Dude was taking weights from the squat rack while people were in the middle of their set
people who squat in shoes
People who pretend to screw their feet into the floor before deadlifts.
People who do those flailing arm swings to grab bars before lifts.
Both performative nonsense that does nothing for form, stability or placement. It's just affectations they saw on the internet.