Still a long way to go

Scott Birdby Scott Bird | July 21, 2005
Filed in DE SQ/DL , videos , workouts | 8 comments

Still bentYesterday’s squatting session was delayed until the heat of today’s lunchtime. Despite the drop in weight (down again to 50%) and the high box (aka bench) it was a tiring session.

My squatting technique is still awful; just to give you an idea of what I’m up against, here’s a bit of video (3MB, .wmv). You’ve been warned.

Box squat 10×2@50/110
Arched back GM 2×5@30/66, 5@40/88, 5@50/110, 2@60/132
Waiter’s Bow 4×10@15/33
Hanging knee raise 4×10@bw


Bending

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high box squats with really, really poor form


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Discussion

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Comments

1

I think it might be the height of the “box” itself influencing the lift. And it just might: steal a milk crate, or sweet talk the grocer, I think some department stores sell one or even buy the aerobic steps. After you get a lower box (15 inches on down), try again and video.

Posted by: Alberto Caraballo | July 21, 2005 8:21 PM

2

Will do. I had a look at some aerobic steps a while back (for doing step-ups, not squats); they’re pretty low for squatting :)

Posted by: Scott | July 21, 2005 8:51 PM

3

Scott, when I try to download the video, as with your last one, I just get a page of encoding stuff. Any ideas?

Posted by: Jon | July 22, 2005 1:39 AM

4

Try pushing that bench about 6-8” farther behind you, that should really make you sit back to it(maybe try to brace it with something too..it seems to move alot).
Drive those hips forward man! The first and second rep you drove them a little bit but the third rep you just left the ass hanging out there.
Remember to start the motion with the hips too. Push that ass back to start, when it is far enough back the knees will start bending.

Jon did you right click-> save as? or just left click it? It’s possible your browser is confused and is trying to open it.

Posted by: Stinn | July 22, 2005 2:20 AM

5

Take a look at the position of your knees at the bottom of the lift. You want keep them behind your toes, never in front of it. As Stinn says sit back and don’t rock, keep tight and explode off that box. Get a couple different boxes of different height. 1 4 inches below parallel , 1 at parallel and one 4 inches above. We have some nailed together 2X4s ( 12” ) and we load bumper plates on top to adjest height.

Posted by: Jamie | July 22, 2005 2:34 AM

6

Thanks for the feedback guys. I hadn’t realised just how poor my hip drive is (when squatting, anyway) until I watched that video - definitely something I need to work on.

Jon, any luck saving that video to your PC first (thanks for the quick tech support Stinn)?

Posted by: Scott | July 22, 2005 9:26 AM

7

Ok, I tried the video in Microsoft Explorer and all works fine. It’s a Firefox thing, which I use these days. Not sure what’s at the core but I know I can get your videos now - that’s all that matters to me. I did see in the encoding stuff, something about windows moviemaker I think. Maybe a MS proprietary thing??

By the way, your music is much better to lift to than what I have to endure at my gym. LOL!

Posted by: Jon | July 24, 2005 1:58 AM

8

Jon, you might be better off just using Firefox and downloading the video. It’ll play back faster, and save me bandwidth if you play it more than once :)

Incidentally, that music was by Aussie band Grinspoon if you want to give a CD a listen the next time you’re in a music store.

Posted by: Scott | July 24, 2005 2:34 AM

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