Bodybuilding vs Powerlifting Squat

[inferno_0666]

Bodybuilding vs Powerlifting Squat

The 10 Components You Need to Know

by Rob King | 09/01/14







Here's what you need to know...

• After the newbie stage, you need to pick between getting stronger or getting bigger and squat accordingly.
• Mix lower rep squats and higher rep squats for hypertrophy (8-12 and even sets of 25 or 50) and use lower rep squats for strength (1-5).
• Tempos with a slow eccentric are often useful for bodybuilding squats but usually have no place in powerlifting squats.
• A longer time under tension is great for hypertrophy, but not so great for strength.
• Generally speaking, use a high-bar placement for bodybuilding squats and a low-bar placement for powerlifting squats.
• For building muscle, mix up short rest periods and long rest. When training for strength, have a minimum of three minutes rest between sets to maximize recovery and strength.
• A bodybuilding squat requires a narrow stance while a powerlifting squat is best approached with a hip dominant stance.

To maximize results from the squat, it all comes down to reverse engineering the movement and asking yourself the question, "What's my current training goal?" During your first year or two of training you can squat every Monday and get results with no problem. But after a while those gains will slow no matter how hard you bust your butt. When this happens it's time to take a step back and pick between the following two goals:

1. Get Stronger
or
2. Get Bigger

Sure, there's always a carryover in size and strength while squatting, but what we're talking about here is squatting to maximize either strength or size. Why is this important? Well, for the bodybuilder, what he squats really doesn't matter. What matters is the development of his legs. For the powerlifter, no one judges the size of his legs, only how much he lifts. As such, he has to squat with his goal in mind.
Let's break down ten components of the squat and discuss the differences between a powerlifting squat and a bodybuilding squat.


1. Reps

When squatting to build muscle, the standard rep range of 8-12 works very well. However, rep schemes of 25-50 reps can also help build muscle. There are a few reasons for this:

• The different mix of muscle fiber types in your legs.
• The blood volume of higher reps will increase the pump (always a good thing).
• Higher reps tend to lead to GH output (great for building muscle and losing fat).

If you look at most powerlifters and strength athletes, most powerlifters are doing between 1 and 5 reps. Five reps is a great number for strength and also adding some size, but if you're a weight-class based athlete and you don't want your legs to get any bigger, stick with 1-3 reps.


2. Weight

For bodybuilding purposes, no one's judged on how much they can lift; they're judged on how they look. Sure, you want to use as much weight as possible, but the key is working the muscle. You use whatever weight is necessary with proper form that allows you to get the right amount of volume. What you lift matters, but what matters more is how you lift the weight. A slower tempo bodybuilding squat with a 3-1-X-1 tempo (see component #3) can destroy your legs without using a ton of weight.
With powerlifting, the weight is all that matters. You're not trying to isolate or build muscle. The goal is to squat as much weight as possible, hit the depth needed, and stand back up.


3. Rep Tempo

Another factor when lifting weights is the tempo of your lifting. Let's say you see the tempo prescription 4-1-X-1. The first number is the eccentric or the negative phase (in this case, the lowering of the weight). So the 4 would mean a 4-second eccentric. The second number is the pause between lowering and lifting. In the case of a squat, the pause is at the bottom, which in this case is 1 second. The third letter stands for the concentric or the explosive phase – the lifting of the weight. Here we use X to connote AFAP, or "As Fast As Possible." The last number is the pause at the top of the rep. This could be a squeeze at the top of the movement or it could be a standard rest time depending on your training goals. In our example, we use 1-second pause. Let's examine each phase.


Eccentric Phase

Using tempo works very well for bodybuilding/hypertrophy protocols. The negative portion of the rep is very important in building muscle (good thing), but also very "bad" for causing muscle soreness. The muscle soreness isn’t a big deal if you only squat once a week, but most powerlifters squat two to four times a week so they can't afford to be perpetually sore.


Pause Phase

Pauses can be beneficial for both powerlifting squats and bodybuilding squats. For bodybuilding, the pause phase can be great for getting a full stretch in the muscle and improving the muscle ROM (Range Of Motion). For powerlifting, the pause at the bottom can help make you stronger when you "drive out of the hole" in the bottom portion of a squat. It's also beneficial in helping to find your groove on a deep squat.


Concentric Phase

Controlled eccentric speed is beneficial for hypertrophy. When it comes to powerlifting, there isn't much need to focus on slow negatives or tempo training as you're always training at one speed in powerlifting, which is as fast as possible. When you're squatting big weight, you may not be moving visibly fast, but the important thing is to try to move the weight AFAP. So, using tempo on concentrics or eccentrics isn't as important for powerlifting as it is for bodybuilding.


Top Phase

For bodybuilding, the top phase is a great time to contract the muscle. Contracting the muscle is key for hypertrophy and also for improving the "mind muscle connection." For powerlifting, the top phase should be a rest to save energy for the next rep.


4. Time Under Tension



Time under tension (TUT) is essentially how long your muscles are working during the set. If you're using any tempo protocols with slower eccentrics, this will dramatically increase time under tension. When it comes to building muscle, your legs have a wide variety of muscle fiber types. Therefore, they can respond to low-volume sets and high-volume sets. Even crazy rep schemes of 50 reps of squats per set will help your legs grow. Let's look at an 8-rep set of squats using a 4-1-4-1 tempo:

4 Four-second eccentric or lowering phase
1 One-second pause at bottom
4 Four-second concentric or lifting phase
1 One-second top/squeeze position

The average rep will take 10 seconds, so the time under tension for this 8-rep set would be 80 seconds of work, and TUTs of longer duration like this example are great for hypertrophy.
In powerlifting, all lifters are judged by their 1RM and the average lift lasts only a few seconds, so it only stands to reason that most training tempos should be in that range (extremely short). Most powerlifting programs incorporate sets of 5 reps, 3 reps, and 1 rep. There are benefits to slower eccentrics for powerlifting (depending on your program), but overall, most powerlifting training is done with a very fast time under tension and fast concentrics and eccentrics. This is done to reduce soreness and also to improve the speed of the bar. After all, the faster you are, the stronger you are.


5. Bar Placement

There are two general bar positions for the bar when squatting, low bar and high bar. With a low bar squat, the bar sits below the traps around the scap/shoulder blade area. With a high bar squat, the bar sits on top of the traps, or just a little bit below the traps.

Most bodybuilding squats are done with a high bar position because it moves the center of gravity of the weight of the bar to the thighs.

Powerliftersuse a mixture of low bar squats and high bar squats, but a low bar squat is much more common as it shortens the distance the bar needs to travel and it places the center of gravity of the weight on the hips instead of the quads.


6. Body Position

When trying to build muscle in the legs, you generally want as much of a vertical body position as possible. The more your body stays upright, the more the load will transfer to your legs. If you squat and your body starts to lean forward, the load starts to transfer to your back. That's one reason front squats are so effective – they force you to maintain an upright position, which is all the more beneficial when it comes to building the legs.
When it comes to a powerlifting squat, I've seen everything from a high-bar vertical body position to a low bar with the torso leaning forward. All of that's fine because for competition, all that matters is the hips getting deep enough to pass as a lift. The torso position really doesn't matter.

7. Rest Between Sets

A variety of rest times can be used to build muscle, everything from five minutes of rest between sets for heavy squats down to no rest with "down the rack" drop-set squats. They can help challenge your legs to adapt and grow. The most commonly used rest time for bodybuilding squats can be anywhere from 1-3 minutes depending on the programming and the weight used, but for bodybuilding purposes, there are no set guidelines for rest time.

However, for powerlifting sub-maximal weights, rest time is critical. There's no way you can hit a heavy 3-rep max squat and then squat again in 30 seconds. It's just not going to happen. Even two minutes is pushing it. In an IPF powerlifting meet, the minimum rest time for a lifter is three minutes. For example, if you squat your first attempt and there's no one else in your division and you're the next one up, you're given a minimum of three minutes to recover. Then you have one minute to start your lift once the bar is loaded.

So the focus of squat recovery time in powerlifting is to model what you would do in a competition. It's good to train with rest times of 3-10 minutes to adapt to different rest stimulus. Training with fast rest times between sets will only slow your recovery, lower your lifting, and even increase risk of injury.


8. Range of Motion

When it comes to building muscle, a fully stretched muscle is a fuller muscle, so focusing on full squats is always a good place to start. Far too often in the gym we see people doing squats that aren't even close to being a squat and then congratulating themselves afterwards. A knee bend is not a squat, so start getting your ass down and squat like you're meant to.

How deep should you squat? A general rule of thumb for a bodybuilding squat is "as deep as you can without pain or discomfort." To target specific areas of the muscle, focus on other exercises like leg extensions, lunges, and hack squats, but full-range squatting should be the base of your bodybuilding program.
A powerlifting squat should focus on achieving the required depth to meet the judges' criteria. This mean having the knees reach parallel or below parallel, depending on the judging. If your meet requires you to break parallel and all your training's been done simply to parallel, chances are once you hit the hole with that heavy weight you're not coming back up.

Of course, changing your range of motion for squats can help if you have a weak point in your strength. For example, let's say you're not very strong in the bottom portion of the squat. You can really work on pause squats to improve this. Or maybe you're weak at the mid range of a squat. If so, you can really work high-range partials with more weight to overload that weak point and bust past your plateau.


9. Stance

In general terms, a "bodybuilding squat" is with your feet pretty much at shoulder width and your toes straight ahead or very slightly pointed out. The focus here is on quad and leg development more so than weight being lifted.

A "powerlifting squat" generally has a wider stance with toes slightly out. This allows your hips to contribute more to the lifts and the hips are generally the power source for squatting. You'll see a lot of powerlifters using a low bar squat and a wide stance for maximum strength. However, that's not always the case. (A big factor in your stance is your genetics and hip mobility.) Some of the best squatters in the world use a high bar, close-stance squat.


10. Muscle Contraction

The squeezing and flexing of the muscle can be very important or very detrimental to your squat, so let's look at muscle contraction in both. In a bodybuilding squat, the contraction of the muscle is a very good thing. You want to be flexing and squeezing the muscle at the top of every single rep to get your legs to grow. The more you can improve the mind/body connection with the muscles, the better your legs will grow and respond. As an added plus, knowing how to flex your legs will serve you well in a bodybuilding contest.

However, when it comes to a powerlifting squat, the last thing you want to do between reps is to flex and squeeze them. You want to "stay tight" at the top of a rep but expending energy by flexing the legs is the last thing you want to do. Instead, you want to maintain energy to hit your next rep, so spending energy flexing your quads will actually make you weaker and impact your next rep.


Bodybuilding vs. Powerlifting Squat Summary

• Reps. Mix lower reps and higher reps for hypertrophy (8-12 and even sets of 25 or 50) and use lower reps for strength (1-5).
• Weight. Always aim to get stronger, but for hypertrophy, you can build muscle with heavy weights and with lighter weights. For strength, always train pretty heavy.
• Tempo. Know how to use tempo to your advantage to build muscle and strength. Tempos with a slow eccentric are often useful for bodybuilding but usually have no place in powerlifting.
• Time Under Tension. A longer time under tension is great for hypertrophy but not so great for strength.
• Bar Placement. Generally speaking, use a high-bar placement for bodybuilding squats and a low-bar placement for powerlifting.
• Body Position. Keep an upright body posture when trying to build muscle. (If you're a taller lifter, you may have a tendency to lean forward when lifting heavy weights, but that's fine.) Body position doesn't matter so much for powerlifting. Use whatever works for you.
• Rest Time. For building muscle, mix up short rest periods and long rest. When training for strength, have a minimum of three minutes rest between sets to maximize recovery and strength.
• Range Of Motion. The simple rule of thumb for both disciplines is squat as deep as possible without pain or discomfort. Work on mobility if needed to improve squat range of motion.
• Stance. Generally, a bodybuilding squat requires a closer narrow stance while a powerlifting squat does better with a more hip dominant stance. However, your squat stance is based very much on the genetic construction of your hips, so find a stance that feels comfortable for you.
• Muscle Contraction. When trying to build muscle be sure to focus on squeezing and contracting the muscle as hard as possible. Your rest time at the top is a good time to squeeze. Forget about squeezing the muscles for powerlifting. Keep tight, but use this time to recover slightly so you can be strong for your next rep(s).

T Nation | Bodybuilding vs Powerlifting Squat

[rain]

Leuk dat je weer wat interessante artikelen post mijnheer Inferno. ��

[Mushrambo]

Cool stukje Merk dat de dingen die ik hier lees ook vaak terug komen in mijn eigen trainingen. Ik vind het een heerlijke manier van trainen, en heb ook het idee dat het voor mij werkt.

[rain]

Wat vind jij trouwens van de sumosquat/duck squat Inferno? (Of anderen uiteraard)

Ik was wat oefeningen aan het bedenken voor mijn benentraining morgen ochtend en wilde deze na lange tijd weer eens toevoegen.

Voor glutes en hamstrings vind ik het een fijne oefening, maar wat zijn de eventuele nadelen of zijn er betere vervangers?

Je leest er weinig over nl en ik zie hem nooit voorbij komen in schema's hier.

[inferno_0666]

Met sumo squat bedoel je met de voeten extreem ver uit elkaar neem ik aan. Dat is meer voor powerlifters die gear gebruiken ommdat je dan het pak beter gebruikt.

Er is wel wat voor te zeggen om met de voeten wat verder uit elkaar te squatten. Voor de quads maakt het geen verschil volgens de EMG resultaten, in tegenstelling tot wat men vaak denkt, en de glutes worden beter geactiveerd.

Hierover is een interessant stuk geplaatsts op de EliteFTS site, toch niet de minsten.

A Case for Wide Stance Squats

Squats are a staple of any sound exercise program. Whether goblet, front, or back, we need to include them, and we need to squat wide. The value that squats add to quadriceps growth and functional capacity in life is undoubted. However, traditional or narrow stance squats simply don’t provide the same total muscular activity as a wide stance.

Conventional wisdom of ideal squat form has been popularized, and anyone with half an interest in strength training will eventually stumble upon information on how to improve and modify the lift. Squats should be looked at as more of a movement, not simply a specific muscle developer, and the entire body should be involved in the lift. Activation of the entire lower body complex, including the posterior chain, and core stability should be top priorities.

When squatting, stance width will have a dramatic effect on whole body muscle activation. The most common method of squatting is the back squat, so the aim of this lift should be on improving whole body activation. Intricacies of the lift, including rack position, foot angle, and head position, are personal preferences, but the stance width you take, be it geared or raw, should be wide if your goal is total muscular development.

Research from the University of Abertay in the United Kingdom has shown that when a wider stance squat was performed, EMG results for glute activation were significantly higher than with a normal stance (1). The study also concluded that total quadricep activation was identical in both the wide and narrow stance squatting pattern (1). Wide stances work more muscles, but this isn’t the only advantage of going wide.


Why go wide?

Glute activation: Taking a wider stance when squatting (i.e. stance at 140–150 percent of shoulder width) allows for greater posterior displacement of the hips. While maintaining a vertical posture with the torso, a lifter can achieve greater glute activation when depth is reached in comparison to a narrow stance (i.e. stance at 100 percent of shoulder width; 1–3).

Quadricep activation: Most of the popularity of narrow stance squats is based on personal opinion and “feel.” There isn’t any data to support the claim that a narrow stance activates the quadriceps to a greater level than any other stance width (4). Changing the stance changes the movement. Narrow stances require an anterior tracking of the knee. While this isn’t inherently a bad movement, it does place a greater stress on the knee. If the movement isn’t trained in this style in a regular fashion, the recessive forces exerted on the knee could lead to patellar tendon strains or tendonitis (3, 5). In order to reach squat depth with a wide stance, the lifter must maintain a more vertical shin position. This places far less stress on the knee and still activates the quads to the same degree.





Ankle mobility: The range of motion in the ankle can be a limiting factor when performing a narrow stance squat. Weightlifting shoes were developed for a reason. A wider stance alleviates any limited ankle mobility. Again, posterior tracking of the hips through a wider squatting pattern maintains a more vertical shin position, making it easier to reach depth (1, 3). Tight calves should be addressed with mobility drills and foam rolling, but why limit or restrict a squatting pattern if you can’t reach depth in a narrow stance? Throw those feet out, work around your issue, and train in your own capacity.

Adductor longus: Reportedly, increased activity of the adductor longus was only seen when using a wider stance (4). How many times have you gone to the gym just hoping to increase your adductor longus strength? Countless, I know, but don’t disregard this muscle. Any extra muscular activity during the squat is used to increase force production, and force production equals more pounds on the bar.

Power production: Muscle activation and the concurrent gains from stimulating more muscle fibers have an obvious advantage for hypertrophic gains. In short, the more muscles you turn on, the more likely they are to grow. The greater muscular activation seen with wider stance squats transfers to more athletic and competitive traits.
Power is one of the most coveted traits. It is the heart of athletics because powerful players perform well. Increasing the potential to produce power with a wide squat improves power production when the stance width was at 150 percent of shoulder width (6). The ultra wide stance, which is 200 percent of shoulder width and is used more frequently in geared squats, didn’t show the same level of power production (6). Some findings demonstrate that ultra wide squats have their application but mainly for geared lifting, not power development.


It’s all in the hips

In strength and conditioning programs, a focus on hip strength and function has moved to the forefront. Proposed quad dominance and weak glutes are a concern for sedentary populations, and hip and core strength are getting some much needed attention. Following this trend of movements over muscles, we need an all-encompassing approach to hip function during training.

The wide stance squat provides the best option for training the hips in all three planes of motion. The wide movement exhibits greater hip flexion and smaller plantar flexion angles than narrow stance squats (1). It also produces significantly larger hip extension movements. Wide stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar back up (2). Further, wide stance squats have been shown to have greater abduction and adduction with greater internal and external rotation of the femur during the lift (7).

Some argue that the wide stance squat isn’t a functional position and that a more traditional squatting pattern better mimics life applications. However, the goal of a wider stance is muscular development and strength, not increased functional movement. Movement in all three planes of motion develops a stable hip joint that can handle a tremendous amount of stress. In order to handle compressive loads, a strong spine is a must.

Back breaking squats

Some argue that the horizontal positioning of the torso during a wide stance squat creates larger forces on the lumbar in comparison to a narrow stance (1). This is believed to increase the risk for low back injuries. Interestingly enough, this isn’t the case. It’s contrary to study results. When a narrow stance squat is performed, the distance to parallel is greater compared to a wider stance. Reaching depth requires tucking the lumbar under the torso to facilitate hip flexion. The flexion of the spine under a load shows peak forces on the L5/S1 joint and could be linked to disc bulging and further spinal complications (1–2).

With a wide stance, the posterior movement of the hips can contribute to a more neutral back position without compromising it by tucking the lumbar (1). This isn’t to say that a traditional squat will cause low back injury, but without development in this squatting pattern, there is greater force placed on the spine over time.

The wider stance recruits more muscles to perform the task and is a more encompassing movement compared to a narrow stance. The goal of any compound lift should be to engage as many muscles as possible, and it’s clear that a wider stance better accomplishes this task. While engaging more muscles, it also places comparatively far less force on the lumbar (1–2). With less stress on your spine and more muscular involvement, wide stances are clearly the way to go.


Go wide!

The use of varying stances of the squat to target specific areas in the quadriceps has yet to be scientifically proven. Most of the popularity of narrow stances is still a feel-based venture. We train because we enjoy the challenge, and the feel or “burn” we get drives most of us even if common knowledge tells us not to. It’s the pain that leads to the success. A wider stance might not stimulate the same feel on your quadriceps, but it’s shown to have the exact same muscular activation as a narrow stance.

Stances at 150 percent of shoulder width have far more advantages over the traditional stance. Wider stances activate more muscles. The glutes are a tremendous developer of power and strength, so if you have the capability to utilize their strength in a movement, you should do so. In a wide stance squat, the posterior displacement of the hips activates the glutes to a far greater extent than in a traditional squat (2). The posterior motion decreases anterior tracking of the knee. Excessive anterior tracking of the knee, as a result of a traditional squat pattern, causes greater compressive and shear forces on the knee (5).

The hips are multidirectional joints made for producing force in all three planes of motion, so wide stance squats are the better option for training them. Pushing the knees out to stay in line with the ankles causes rotation, abduction, and flexion and extension with the squatting pattern. Wide stance squats allow for a movement that produces more work at the hips than traditional squats.

Squatting to target that perfect tear drop vastus medialis is a waste. Use a squat stance that builds a better body all around. Spread your stance out, open up your hips, and train the movement fully. Don’t rely on feel. Use science to gain strength and size.

bron: A Case for Wide Squats

[Mvos]

Goed stuk weer maat!

Morgen voor het eerst lowbar squaten als voorbereiding voor de eerste meet over 6 maanden.

[generation_iron]

Hoe draagt pomp bij aan hypertrofie?

[inferno_0666]

Goed stuk weer maat!

Morgen voor het eerst lowbar squaten als voorbereiding voor de eerste meet over 6 maanden.

Wordt het echt de allereerste keer of heb je eerder wel eens geexperimenteerd met low bar squats? Ik kan je wel vertellen dat het in het begin nogal wennen was voor mij, het voelde niet echt prettig in mijn schouders en onder andere daardoor ben ik me meer gaan verdiepen in flexibiliteit in het schoudergewricht.

Het was zelfs zo dat mijn BP omlaag ging wegens wat pijn in mijn schouders door de positie van mijn armen tijdens de low bar squat. Dat ging later beter m.b.v. oefeningen en op den duur had ik geen last meer. Jij doet altijd wat oefeningen om je schouders wat op te warmen en dat is zeker een pluspunt.

[rain]

Merci.

Vanmorgen heb ik de sumo squat (dumbell) weer eens gedaan sinds lange tijd.
Niet met het doel om quads beter te belasten, maar vooral glutes.

Conclusie: voor mijn gevoel werden mijn quads juist minder belast dan bij een reguliere-of frontsquat, maar mijn glutes en binnenkant benen des te meer.
Het is een beetje een oldschooloefening, Willem Jonkman en Oma verwerken ze altijd in schema's .

Voor herhaling vatbaar.

[Mvos]

Wordt het echt de allereerste keer of heb je eerder wel eens geexperimenteerd met low bar squats? Ik kan je wel vertellen dat het in het begin nogal wennen was voor mij, het voelde niet echt prettig in mijn schouders en onder andere daardoor ben ik me meer gaan verdiepen in flexibiliteit in het schoudergewricht.

Het was zelfs zo dat mijn BP omlaag ging wegens wat pijn in mijn schouders door de positie van mijn armen tijdens de low bar squat. Dat ging later beter m.b.v. oefeningen en op den duur had ik geen last meer. Jij doet altijd wat oefeningen om je schouders wat op te warmen en dat is zeker een pluspunt.

Ik heb nog nooit een low bar squat gedaan ,maar voor alles moet een eerste keer zijn.
De laatste tijd veel aan techniek gewerkt bij b.v. bench (via jouw tip) en op deads.

Bij deads zijn we erachter dat sumo voor mij qua techniek en bouw beter is ,dus daaruit voort vloeide het idee om ook
mijn squats eens anders aan te pakken.

Qua gewicht kijk ik nergens naar (zeker nu niet) ,maar ik wil alleen kijken of ik hiermee uiteindelijk meer kan squaten en dat de positie me meer bevalt.

Het is fijn dat ik nu al bezig ben met iemand die als strenght coach werkt en mijn tot op de mm precies kan uitleggen wat ik moet verbeteren of veranderen tov zelf alles uitvissen.

[inferno_0666]

Merci.

Vanmorgen heb ik de sumo squat (dumbell) weer eens gedaan sinds lange tijd.
Niet met het doel om quads beter te belasten, maar vooral glutes.

Conclusie: voor mijn gevoel werden mijn quads juist minder belast dan bij een reguliere-of frontsquat, maar mijn glutes en binnenkant benen des te meer.
Het is een beetje een oldschooloefening, Willem Jonkman en Oma verwerken ze altijd in schema's .

Voor herhaling vatbaar.

Je kunt het uiteraard ook niet vergelijken met front squats, dat is juist een oefening waarbij de quads meer belast worden. Glutes en binnenkant worden weer beter belast als je squats doet met de voeten verder uit elkaar. Met dumbells ben je enigszins beperkt vergeleken met een barbell. Je weet vast wel waarom.

[inferno_0666]

Ik heb nog nooit een low bar squat gedaan ,maar voor alles moet een eerste keer zijn.

Het voelt wat onnatuurlijk in het begin, maar na een paar weken is dat gevoel weg. Bij mij is het nu omgekeerd. Ook al voer ik geen reguliere squats uit, ik plaats die stang nu automatisch in de low bar positie. Wanneer je opmerkingen krijgt van omstanders over de lage positie van de stang, dan doe je het goed. Paused squats helpen ook om de beweging en de houding er goed in te krijgen.

De laatste tijd veel aan techniek gewerkt bij b.v. bench (via jouw tip) en op deads.

Als je de stang consistent om en nabij het laagste punt van je sternum laat zakken, dan ben je op de goede weg. Minder stress op je schouders en je ellebogen gaan dan ook moeilijker naar buiten. Ik ben altijd voor een bepaalde houding die voor het gewenste bewegingspatroon zorgt, i.p.v. dat patroon voor elkaar krijgen door middel van brute kracht.

Bij deads zijn we erachter dat sumo voor mij qua techniek en bouw beter is ,dus daaruit voort vloeide het idee om ook
mijn squats eens anders aan te pakken.


Qua gewicht kijk ik nergens naar (zeker nu niet) ,maar ik wil alleen kijken of ik hiermee uiteindelijk meer kan squaten en dat de positie me meer bevalt.

Het is fijn dat ik nu al bezig ben met iemand die als strenght coach werkt en mijn tot op de mm precies kan uitleggen wat ik moet verbeteren of veranderen tov zelf alles uitvissen.

Leuke uitdaging is dat, om aan je uitvoering te schaven en uitvinden welke varianten het best bij je passen. Met wie werk jij nu samen?

[Wengstertje]

mooi goed stuk

[Pren]

Hoe laag heb jij de stang dan inferno?
Ik ben sinds het begin van SL ook lowbar gaan squatten en heb de bar min of meer bovenop mijn rear delts liggen. Het voelde voor mij in het begin ook heel awkward en had last van een behoorlijke stretch (niet op de goede manier), als ik mezelf in die positie manoevreerde, maar inmiddels is dat al een stuk beter. Welke oefeningen deed jij dan om de flexibiliteit van je schouders te verbeteren? Heb het idee dat ik daar ook nog wel meer uit zou kunnen halen

[inferno_0666]

Hoe laag heb jij de stang dan inferno?
Ik ben sinds het begin van SL ook lowbar gaan squatten en heb de bar min of meer bovenop mijn rear delts liggen. Het voelde voor mij in het begin ook heel awkward en had last van een behoorlijke stretch (niet op de goede manier), als ik mezelf in die positie manoevreerde, maar inmiddels is dat al een stuk beter. Welke oefeningen deed jij dan om de flexibiliteit van je schouders te verbeteren? Heb het idee dat ik daar ook nog wel meer uit zou kunnen halen

Op de achterkant van de delts is prima. Gewoon de laagste stand die haalbaar is zonder dat het ten koste gaat van de balans. Als je in mijn profiel kijkt vind je onderwerpen over flexibiliteit in de schouders, plaatsing van de stang, etc.