Squat gut check and question on NLP strategy Squat gut check and question on NLP strategy

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Thread: Squat gut check and question on NLP strategy

  1. #1
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    Default Squat gut check and question on NLP strategy

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    Hi,

    I'm (35y/o, 230lbs.) ~one month back on an NLP after being out for a while with toddlers. Would appreciate feedback on the squats (185x5) below. Think I'll be told to lean over more--been working on that over the past session or two but find myself getting forward on the balls of my feet. (Hope Bit Chute is ok, YT shorts is irritating.)

    https://www.bitchute.com/video/F4XXUaEMZYG1/

    And strategically, I'm holding off an all lifting aids (belt, chalk, straps, wrist wraps) until the lifts get very grind-y without them. Planning to implement each one-by-one as necessary similar to the way we change set/rep schemes when running out an NLP. Is this dumb?

    Thanks in advance.

  2. #2
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    Quote Originally Posted by oface View Post
    I'm holding off an all lifting aids (belt, chalk, straps, wrist wraps) until the lifts get very grind-y without them. Planning to implement each one-by-one as necessary similar to the way we change set/rep schemes when running out an NLP. Is this dumb?
    Yes.

    Chalk/straps are fine to delay for pulls, since they only fix a limit on grip that you might not be actually exceeding.

    A belt, however, makes the action of the abdominal muscles more efficient, which means you are capable of generating more force, which makes the force production stress of each workout more profound. It's also essential: any weight that is heavy to get anything out of is lifted with a belt. If the weight moves without it, it won't necessarily impact you now, but it will, and there's no compelling reason to delay it from a training perspective.

    Wrist wraps are an orthopedic device: if you need them when they weight gets heavy enough, you need them NOW. But they aren't essential so you might never need them.

    The squats look pretty good. It's less "lean over" and more "sit back": you're a bit too much in your knees and they move a little throughout the descent. The knees shouldn't travel forward once the back angle is established. If the knees and hips were both moved back like and inch or two these would be perfect.

  3. #3
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    looks pretty good to me.

  4. #4
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    Quote Originally Posted by Maybach View Post
    Yes.
    Everything that came after this made sense. Thanks.

    Quote Originally Posted by Maybach View Post
    It's less "lean over" and more "sit back": you're a bit too much in your knees and they move a little throughout the descent. The knees shouldn't travel forward once the back angle is established.
    Got it. After making my initial post, I saw some feedback on another squat post recommending something to the extent of 'start bending the knees and hips at the same time,' which I definitely don't do. I have always started the rep with my knees, pushing them out, then bending at the waist a few ticks later. Now that I think about it, I can see how my current sequence could result in sitting down on my heels instead of reaching behind them. I'll try to cue the both at the same time in the Monday warmups and see how it goes.

    Again, thanks much.

  5. #5
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    A pair of lifting shoes will help you nicely.

    I agree with Maybachís assessment of your knee position. Itís also hard to tell from this angle alone if youíre shoving your knees out (to the sides) sufficiently to align with the toes-out stance.

  6. #6
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    You use chalk on day one.

  7. #7
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    What type of shoes are you wearing (those look like sneakers/running shoes), Lifting Shoes should be your first priority

  8. #8
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    Chalk and the belt are less making up for a weak link and more maximizing the use of the body's ability as it is. The hook grip is, as Rip says, a trick - it overcomes limitations of the double overhand grip. The alternate grip is similar. Chalk has a multiple uses - maximizing grip efficacy, saving your skin from tears, absorbing moisture, etc. If you don't believe in chalk on your hands, then you shouldn't believe in knurling on the bar, either...

    The belt does not move the weight for you, and it does not provide appreciable passive support (unless you're holding in a hernia...). It maximizes your ability to set your torso actively. Those muscles will train better with the belt to push against.

    For sitting your hips back a bit more, I've found this video of Dr. Sullivan's very useful: Fix Your Squat Form With A Simple, Powerful Cue! - YouTube

    A question for more experienced eyes - his shoulders seem pretty far extended to me. Should he be getting his elbows in lower and tighter, or am I mis-seeing this?

  9. #9
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    Quote Originally Posted by oface View Post
    And strategically, I'm holding off an all lifting aids (belt, chalk, straps, wrist wraps) until the lifts get very grind-y without them. Planning to implement each one-by-one as necessary similar to the way we change set/rep schemes when running out an NLP. Is this dumb?
    It's not logical, but rather arbitrary. Look it up.

  10. #10
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    starting strength coach development program
    Appreciate everyone's feedback. To confirm, the kicks are Reebok Lifter PR IIs, so I'm on heels.

    Quote Originally Posted by Jason Donaldson View Post

    For sitting your hips back a bit more, I've found this video of Dr. Sullivan's very useful: Fix Your Squat Form With A Simple, Powerful Cue! - YouTube
    Thanks for the link.

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