The Official Gym & Fitness Thread

Also when people go below parallel there knees will tend to cave in due to lack of mobility or overactive/underactive muscle imbalances...drive em outward thats where/how all your torque is creatued!

 

Yep. I noticed that my knees want to naturally go inward the further down I go so I try to drive them outward to keep them from forcing my footing to move inward with them

 

I noticed that my toes were wanting to kick out when going ATG

 

Tight calves usualy are the culprit (lateral gastroc) of that

 

ugh... got sick. it's that time of the year. tried to tough it out and get on last workout in before being benched for the next couple of days... didn't go too well. left after 20 min lol

 

That shit's going around in GA, too. I thought I had the flu, but apparently it's a bug going around. I had it Monday through yesterday and a few others had it, too. It fucking sucks trying to hit your calories when you're sick, plus not being able to workout #feelsbadman

 

sucks big time. my wife's been sick for the past few days so it was only a matter of time until i got it. i don't even try to eat or train when i'm down for the count... i just take it like a bitch and let my inner fatty take over and don't do shit lol

 

Same here haha

 

Squat and Bench today, squat went fucking shit, bench was fucking amazing.
squat was bad mainly due to my DOMS, muscles and tendons were tight as a fuck, terrible hip drive out of the bottom.
Bench was amazing, did 5x5 with 295 then said Fuck it went for a 5rm pr with 315, and got it easy.

 

http://hitthewoodline.com/culture/2...between-crossfit-and-being-a-female-douchebag

There ya have it.

 

Same for bench. Dudes stop at 90*, then wonder why they get shoulder pain. Bring it down to the chest. That little bit of contact with the chest saves your shoulders dearly.

 

Kick out, as in you have your toes pointed straight, then when squatting they want to point outwards a little bit?

Or, you start with feet pointed out, and they still kick out anyway?

For some reason, there is a thing going around where people try to keep their toes pointed straight with everything, like the ankle is a hinge joint or something. You're perfectly find to squat with you feet pointing out a little. In fact, ideally you want your feet to be in line (pointed) with your knees when you are in full depth.

 

Correct, you do want them to track over the toes so some people have to point there feet out to compensate that, and some have to point out for lack of either ankle, or hip flexor mobility , that will prevent knee injuries to track correctly over the knee. however in a perfect world pointing your feet strait is gona provide the most torque, every bit you rotate your feet your loosing torque the femur can create same with the narrower the stance the more power u can generate. Narrow feet with strait feet aslong as the other squat mechanics are met will yeild the most power. Some people geneticly cant even come close tho due to pelvis shape, femur shape and other factors. I flate my feet out personaly a bit because mobility issues bit id love to not have to

 

When I started they were pointing straight forward then they kicked out a little bit. Wasn't sure if it was normal or not.

 

Angle them out a little bit. You don't need to have them pointed straight forward. Youtube some olympic lifting World competitions. You'll see most of them with their feet pointed outward to some extent.

 

Do some air squats and find a happy medium beetween how wide you need to go and how far you need to turn you feet to get ass to grass or below parallel. Generaly i say the natrower you are the more you can flare. The wider you go the straiter your gona want your feet. Find somewhere in the middle also loosen up your calfs if your feet pull out like you said your lateral gastrocnemious. Is overactive also make sure your torso stays up right alot of people get a bad forward lean in there squat from tight hamis, hipflexors, soleus, or poor dorsiflexion in the ankle. Test ot put by putting hand above your head and bottoming out, but do this infront of a wall and see how close you can get. Key things ill look for in a squat:

1: weight back in heels (not on your toes) and arch not over pronating inward.

2: knees tracking with toes or past (not caving knees)

3: tall torso without excessive forward lean (not loosing natural lumbar curv)

If u want to post a side, and front shot of your bottom position i can let you know how it looks and what could be tight if your worried about it. That goes for anyone also

 

Klokov has his feet almost side ways in alot of shit he does haha

This is obviously not his normal squat position, but shows how angling of the feet improves mobility, this is doing SOTS presses



On another note the damn guys SOTS pressing my max snatch

 

https://www.youtube.com/watch?v=TozRRwR--mo

 

Dafuq are you wearing ?