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So you think you can squat?

PeterDolan

By PeterDolan
in Powerlifting & strength

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Tonka Member

Tonka

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Tonka, Doc and co. Anything to add to this or did these guys cover all bases?

Pretty much covered. If I could take something from it for newbies to really work on it would be the setup, head postion, the tightness of the upper back, pushing out and back rather than bending at the knee and the importance of continually developing and strengthening your core (i.e your glutes/hammys/lower back and abs). The box is a very safe and controlled method of teaching newbies the correct way to squat. I use it myself to teach newbies and it gives them confidence as they perform probably the most technical lift in powerlifting.

People need to realise though that once the box is removed things can happen and slight changes will show up in order to see them excute the lift without falling on their butt. There needs to be a balance where both box and free squats are worked in together because hitting legal IPF depth on a box is totally different to hitting it without one. Without wanting to cause a stir, alot of the huge mono lift 1000lbs+ squats we see on you tube are all wide stance squatters and follow this method to a tee BUT they are no where near legal depth if they were to lift in the IPF. The extra 2-6inches lower would probably bury them.

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PeterDolan Veteran member

PeterDolan

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Without wanting to cause a stir, alot of the huge mono lift 1000lbs+ squats we see on you tube are all wide stance squatters and follow this method to a tee BUT they are no where near legal depth if they were to lift in the IPF. The extra 2-6inches lower would probably bury them.

I've seen this and thought, what the f*ck, I'd get flamed on here with that ROM, didn't realise it was a different fed though

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joshrage New member

joshrage

Posted
Posted
Tonka, Doc and co. Anything to add to this or did these guys cover all bases?

Pretty much covered. If I could take something from it for newbies to really work on it would be the setup, head postion, the tightness of the upper back, pushing out and back rather than bending at the knee and the importance of continually developing and strengthening your core (i.e your glutes/hammys/lower back and abs). The box is a very safe and controlled method of teaching newbies the correct way to squat. I use it myself to teach newbies and it gives them confidence as they perform probably the most technical lift in powerlifting.

People need to realise though that once the box is removed things can happen and slight changes will show up in order to see them excute the lift without falling on their butt. There needs to be a balance where both box and free squats are worked in together because hitting legal IPF depth on a box is totally different to hitting it without one. Without wanting to cause a stir, alot of the huge mono lift 1000lbs+ squats we see on you tube are all wide stance squatters and follow this method to a tee BUT they are no where near legal depth if they were to lift in the IPF. The extra 2-6inches lower would probably bury them.

I'm interested in finding out more about the difference in stance. I understand that in IPF you've got to bring your anterior quads below knee (right?). Does how wide your feet stance is make a difference??

Also, one thing I wasn't sure about was how they talk about squating with knees moving out rather than down. Is that right?

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ThePman Senior member

ThePman

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Without wanting to cause a stir, alot of the huge mono lift 1000lbs+ squats we see on you tube are all wide stance squatters and follow this method to a tee BUT they are no where near legal depth if they were to lift in the IPF. The extra 2-6inches lower would probably bury them.

I've seen this and thought, what the f*ck, I'd get flamed on here with that ROM, didn't realise it was a different fed though

A different fed? :lol:

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ThePman Senior member

ThePman

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I'm interested in finding out more about the difference in stance. I understand that in IPF you've got to bring your anterior quads below knee (right?). Does how wide your feet stance is make a difference??

Also, one thing I wasn't sure about was how they talk about squating with knees moving out rather than down. Is that right?

The wider your stance, the harder you're going to find it to hit depth. The guys you see in the States with their feet out to the edge of the racks are only able to keep that up because they've got hip support. IPF depth is crease of the hip below the knee, which is hard to get when you go ultra-wide.

Try too much of that without briefs or suit bottoms and you're going to feel it in the hips, which is why there are so many "can't judge depth from the front" squats coming out of the multi-ply feds. Even with support it's hard to get deep using the sumo stance.

For an "ideal" PLing stance, you can't go wrong with Coan or Mike Bridges.

You can see in the videos they're both wide-ish, but not crazy sumo stance.

Then again we have Don Reinhoudt:

Squatting's going to be very individual as levers vary, and I don't think there's a one-size-fits-all form that will be ideal for everyone all the time. I can't squat wide at all due to injuries and being skinny, but a narrow stance, more OL-style squat, works fine. If you're bigger and less-injured, you'll probably do better with a medium-ish stance like in the videos.

tl;dr - try different options and find the one that fits you best.

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Sifo-Dyas Member

Sifo-Dyas

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Great post :clap: . I am guilty az at wide and heavy. Technique can always be improved. I have a target I have been aiming at for a wile now and will be taking advantage of some of the good advice here and having a crack at improving form to help reach my target :D

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Homer New member

Homer

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Hi PeterDolan,

Your post will of great help for me as I will squad next week.

I will keep in mind the suggestions other members posted in replies.

Thanks a lot for the share. Looking for more videos and tips from you.

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