Since I've been
writing articles for PL USA, I've received many letters from lifters
looking for simple answers to their questions. After a while, some of the
questions repeat themselves. Not all the answers are in articles as many
articles on training the 3 lifts only come with sets and reps with little
else in the way of the fine points of getting that something extra out of
the lift or info on common problems lifters have. Though this article may
decrease the amount of mail I get at my Post Office Box, I thought I'd
write it anyway. Let's examine the squat.
One of the
questions I get a lot is on the matter of squat stance. First off, there's
no way that I can exactly recommend guaranteed- to-work stance choice and
execution by correspondence. What I can give, however, are some tips to
use when choosing your most effective stance in the squat. Squat stance
varies greatly throughout the sport with extremely successful examples of
each type of stance. What's it all mean? It means that every lifter will
have to choose his/her best stance and not let a favorite athlete's stance
influence the choice.
Some lifters
have been recommended to try squatting wide because "it looked like they
should be wide squatters" by their coaches or advisers. What sometimes
happens is the lifter's squat suffers a marked decrease and the lifter
can't figure out what's wrong. I agree that lifters should remain
open-minded to advice from other sources and should give new ideas a fair
shake. If after a good period of trial they fail to work, their use should
be reconsidered. What's a "good period" of time? Probably one training
cycle. This period of time should be sufficient to determine if you are on
the right track. Even a failure can have positive benefits. You have
eliminated, with a high degree of certainty, one training method or
technique that you thought may benefit you.
If you narrow
your stance, you may require more back strength, as well as more ab
strength as in the wide stance. Narrow squatters tend to use more back
while wide squatters use more in the way of hip strength. Your assistance
training should be geared to accomplish these new strength needs. Use
moderate weights until you get the new stance down pat. Going full-speed
into a new stance could result in injury and loss of confidence.
Another common
question is leaning forward during execution of the squat. The result is
usually either registering a lower lift or a missed lift due to depth
problems. The depth problem occurs because as the squatter descends into
the squat, his back leans forward, closer to parallel to the ground,
which, in turn, raises the hips. This results in the need for the squatter
to descend even lower than he may think he needs to break parallel. The
most obvious answer to this problem is to be aware that this happens. The
lifter will need to make an adjustment in his perception of necessary
depth if the lean is maintained.
There are more
execution considerations. Try keeping your head up during the squat. This
will aid in keeping your back more upright. Also, keep you chest out and
elbows back. This will help keep your torso upright and straight. Don't
let the bar slide too far down your back during the lift. This will cause
your back to bend forward to keep the weight in place. Set up with these
ideas in mind, and you stand to improve your chances. This comes from
practice in the gym. Don't wait until the meet or you may get "redlightitis"!
There are some
training methods available to help reduce back bend or to help the lifter
deal with it. Again, increased flexibility would be helpful, especially in
the hamstrings and hips, as some lifters may not be flexible enough to
remain upright comfortably. This is critical in both wide and close stance
squatting. Increased torso strength, front and back, would help stabilize
the torso and help maintain an upright position. Lower back work like
hyperextensions or deadlifts off the block are top choices for lower back
strength. Ab strength can be improved through crunches. Sit-ups are a poor
choice as they have been shown to be mostly a back and hip exercise with
slight isometric contraction of the abs.
Along with the
lower back, upper back work of the traps and lats would be helpful. You
really need full back development to extract a big squat as well as a big
deadlift. Exercises here include chins, pulldowns, rowing, and shrugs.
Strong shoulders and arms help to support the weight while it's on your
back. This will help to keep the bar in place during the entire squat from
unracking to placing it back on the rack after your 3 white light attempt.
I hope I've
given you a few usable squat tips. There is more to squatting than sets,
reps, knee wraps, and squat suits. Keep in mind the importance of your
form during the squat and combine it with a good routine and an open mind
and you will see the results and more white lights.
|
