I’ve mentioned the importance of competing before. Well
rumor has it that some of us at endunamoomechristoo.com will be going to
College Station for a powerlifting meet. Lately I’ve been struggling with consistency
on my squat, which is strange because squat is what I know best. Tight muscles
have made the cognitive aspect of popping the weight harder than normal. I only
plan on addressing low bar squatting with this one. I’ve already done a quickHigh Bar rundown so you can read that one if you like.
Bar Position
With low bar squatting you first have to give the bar a
shelf. This point is an inch or two below high bar squatting. This will be
right under the spine of the scapula. The more narrow your grip, the more musculature
will be available for the bar due to contraction. Place your thumbs over the bar, don't wrap them under. By placing your thumbs on top you can create an extra angle for the bar without adding stress to your wrists.
Eye placement
Most coaches from highschool level to even some college and
crossfit coaches will advice an eyes to the sky position. Most coaches use this
technique to promote a chest up mentality. Now, I recommend that when praying
not squatting. By cranking your head up you create cervical torque that is not
only unhealthy but inhibitory. The strain can actually inhibit posterior chain
activation. The stress will run all the way down to your sacrum and cause slack
in the hamstrings. The last thing you want with 250 kg on your back is slack.
Rippetoe, maybe you’ve heard of him, recommends a forward down stare that
promotes complete neutrality of the neck when driving the bar out of the hole (bottom of
the squat). A slight upward tilt of the head can be used to keep a forward
glance. I see no circumstance where looking up is positive. If you plan on
lifting right and heavy keep your chest up without your neck cranked.
Back Position
Simply put let the back curve where it curves, but keep it
tight. In other words keep a thoracic and lordartic curve in the back. Squeezing
the abs the entire time will lock it into position. Any slack can create a
shear on the spine and possibly injury. The back is the moment arm between
the force and load. Imagine trying to use a wrench on a bolt. Now imagine the
middle of that wrench is made of soft rubber that bends when force is applied.
You’ll never move the bolt with rubber back.
Hips
When descending in a powerlifting style squat you sit back.
Your shins are nearly perpendicular to the floor, and your femur will end
parallel. When driving out of the squat you activate your hips and adductors
first. Don’t think knees, rather butt. As you extend your hips your knees will
extend as well.
Knees
I shouldn’t have to say this, but I will. No matter what is
happening during the squat push your knees out. External rotation of the knees
(internal of the hips) allows you to sit between your hips and use the
adductors. This is also anatomically sound and will prevent you from suffering
some common injuries.
This is just a quick walkthrough of low bar squatting, but
it doesn’t hurt. We sometimes forget the simplistic parts of a lift when we get
heavy with it. Clean slate, Slam weight.
No comments:
Post a Comment