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Failed squat attempt

How would you progress your squat

sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

Today was leg day, i was really looking forward to working on my squat, but one of the coaches was working out in the room as i was, and he noticed that i was arching my back as im coming down

I got a stick like item to place down my back so i can work on keeping my back straight, and i failed to do the squat with proper form

It was recommended that i stand against a wall and come down into a squat like position against the wall, and hold that position, and it did indeed activate my glutes

Is there any advice that can be given on how i should progress, should i practise practise practise with a broom, should i do air squats till i can get used to the position and the movement, as when i used to do it on a smithy machine i never really felt it in my glutes :(

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: sillymunchie

Today was leg day, i was really looking forward to working on my squat, but one of the coaches was working out in the room as i was, and he noticed that i was arching my back as im coming down

I got a stick like item to place down my back so i can work on keeping my back straight, and i failed to do the squat with proper form

It was recommended that i stand against a wall and come down into a squat like position against the wall, and hold that position, and it did indeed activate my glutes

Is there any advice that can be given on how i should progress, should i practise practise practise with a broom, should i do air squats till i can get used to the position and the movement, as when i used to do it on a smithy machine i never really felt it in my glutes :(

It's OK that you didn't have perfect form first time. It will take some practice to get it right. The more you do it, the quicker you will get the form right. Using a stick to make sure your spine is neutral is a good thing, but you can't always have a spotter with your to practice that, so practicing bodyweight squats on your own at home or something will certainly help.

 

Maybe film yourself each time you do it so you can look back at the footage and see what you are doing right/wrong as well.

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sillymunchie
sillymunchie g Scott Lazarevic
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2018
Posted

I will see what i can do about filming myself sure the gf wont mind helping with a recording sometime xD may also give me a chance to test out my camera i got

 

Today is torture at work lol sore around the whole of the upper parts of my leg and the back of the lower part of my leg, if i can just get those glutes involved will be sweet, but im sure with practise and proper form they will definately start to feel worked and once my legs recover I will definately be trying some things that i have researched

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: sillymunchie

I will see what i can do about filming myself sure the gf wont mind helping with a recording sometime xD may also give me a chance to test out my camera i got

 

Today is torture at work lol sore around the whole of the upper parts of my leg and the back of the lower part of my leg, if i can just get those glutes involved will be sweet, but im sure with practise and proper form they will definately start to feel worked and once my legs recover I will definately be trying some things that i have researched

Exactly! Good excuse to bust out the new camera! 🎥 

 

If you are sore you must have been doing something right too, got the quads and calves burning, NICE! If you want to get your glutes more involved, just make sure you are going ass to grass (ATG), and/or do some direct glute work like barbell glute bridges or barbell hip thrusts.

Need 1 on 1 coaching? Send me a direct message to learn more!
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