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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
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re: Cues that helped your lifting game
quote:

I said the bar path needs to tract over the back half of the foot.


That's essentially saying put the weight on your heels. Bar needs to be over midfoot.

We'll agree to disagree for the knees because that's preference. If you can get good position from hips first, go for it. I get in good position from breaking knees first.


Lester Earl
Chicago Cubs Fan
Process over Results
Member since Nov 2003
224182 posts

re: Cues that helped your lifting game
quote:

That's essentially saying put the weight on your heels. Bar needs to be over midfoo


your weight should be leaning to the back of your heels as far back as you can stay balanced. For some it's midfoot for some it will be closer to the heel. Ankle & hip flexibility usually dictates this but you want to keep 3 points of contact

The bar should tract anywhere from midfoot to back of heel. Really just depends on how a squatter is built. A shorter femured squatter will be able to keep it closer to the heel
This post was edited on 9/19 at 11:44 am


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GeorgeTheGreek
Michigan State Fan
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re: Cues that helped your lifting game
quote:

Breaking at the knees is incorrect. Hips should go back first .


I break at the knees first. It's just easier with my mobility.


GeorgeTheGreek
Michigan State Fan
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Member since Mar 2008
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re: Cues that helped your lifting game
quote:

slightly round upper back


I don't like this as a deadline cue. My goal is to stay tight all the way through. Especially for a heavy single or double.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
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re: Cues that helped your lifting game
You stay tight. When I did lats in back pocket, I would hyperextend my lower back and lats would give. My core feels super strong this way. Lower back has been feeling much better since.
This post was edited on 9/19 at 10:34 am


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Lester Earl
Chicago Cubs Fan
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re: Cues that helped your lifting game
What's your mobility issues G?

Hips first shouldn't be a restrictive movement. You're leaving some extra power output on the table leading leading with knees


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13312 posts
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re: Cues that helped your lifting game
You ain't gonna let this go are you lol


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13312 posts
 Online 

re: Cues that helped your lifting game
I'll tell you what. I'll try to break at hips first on my squat workout and see what feels better and I'll video it and analyze myself. I ain't against changing my ways if it puts pounds on the bar. Plus it could be different since I got my squat shoes.
This post was edited on 9/19 at 11:06 am


Lester Earl
Chicago Cubs Fan
Process over Results
Member since Nov 2003
224182 posts

re: Cues that helped your lifting game
Just stand up and try this. Simply bend at your knees. Focus on your quads. You feel them flexing, right? But what about your posterior chain?

Now do the same and go back first with your hips. Glutes, hammys, & quads should all fire.

I mean it's not really about feeling better. That's not what I'm arguing. If it feels better for you that's great, but it doesn't mean you are moving most efficiently.

And hey man I'm not trying to be argumentative. I didn't teach myself how to squat. This is just what I've learned at seminars taught by leaders in the field over time. Take it for what it's worth.


Lester Earl
Chicago Cubs Fan
Process over Results
Member since Nov 2003
224182 posts

re: Cues that helped your lifting game
And if mobility is a problem, 15-30 mins of mobilizing before squatting the problem area should solve it

Not to confuse mobility with an actual injury


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13312 posts
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re: Cues that helped your lifting game
The problem was that I couldn't hit depth when pushing hips back. I could break at the hips but not push back.

Like I said, it might be different now with the shoes.


GeorgeTheGreek
Michigan State Fan
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Member since Mar 2008
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re: Cues that helped your lifting game
When I break at the knees my hips automatically sit back enough to be in a good position.


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Lester Earl
Chicago Cubs Fan
Process over Results
Member since Nov 2003
224182 posts

re: Cues that helped your lifting game
What do you think kept you from hitting depth one way but not the other? Were you uncomfortable that way or was it a mobility restriction?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13312 posts
 Online 

re: Cues that helped your lifting game
Mobility. Tight hips, hamstrings, and groins. I read that hips back lengthens the hamstrings and it's harder to get depth so I was pretty much doing good mornings.
This post was edited on 9/19 at 1:32 pm


Lester Earl
Chicago Cubs Fan
Process over Results
Member since Nov 2003
224182 posts

re: Cues that helped your lifting game
You're not interested in stretching in order to gain optimum mobility for your squat? What's your warm up like?
This post was edited on 9/19 at 1:42 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13312 posts
 Online 

re: Cues that helped your lifting game
I stretch alot.

Kelly starett 5 way shoulder
Joe defrancos limber 11
Band around knees and back then get in squat position on floor against wall
Pigeon pose with the bands
Lying hamstring stretch and use band to get more out of it
Then cat/camel in between sets
This post was edited on 9/19 at 1:56 pm


Lester Earl
Chicago Cubs Fan
Process over Results
Member since Nov 2003
224182 posts

re: Cues that helped your lifting game
You do that directly before a squat session and still have trouble?

Goblet squats with a hold at the bottom are my go to.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13312 posts
 Online 

re: Cues that helped your lifting game
Oh yeah. It's bad. I'm much better now but still haven't retested with the new shoes. I've only done high bar with the shoes.

It's also joint restriction and not just muscle.
This post was edited on 9/19 at 2:29 pm


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
1046 posts

re: Cues that helped your lifting game
Turns out I was already putting lats in the front pocket, I've had people try to correct this before. Originally I think I started doing it because I couldn't get into a good position wearing a 4 inch belt and felt pretty good in this position.

On another note, I used your row cue on bench Monday. Felt pretty good, especially on my shoulder and elbows which are my weak link. I usually lose tightness after the first full extension, this helped stay tight. My upper back around my shoulder blades are sore today, so that's interesting.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13312 posts
 Online 

re: Cues that helped your lifting game
Tried a wider stance today. Pulled a cue from Ed coan to start with opening the taint. Instantly jumped in weight. Made sure to get depth by videoing. I think on my low bar days I'll do this and high bar I'll do knees first to make it quad dominant.

Thanks for the suggestion that sparked me to retry.


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