Not quite, but he has some valuable info to add to the topic.Originally Posted by Iraq Ninja
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Senior Member
Not quite, but he has some valuable info to add to the topic.
- Will
General Performance/Fitness Advice for all
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Rippetoe's method is well respected. I certainly meant no disrespect with my post. When gathering info on a subject I like to look at it from several angles. I think the OP has some very good material from the responses here to make an informed decision.
The squat is a great exercise when done safely. I made some of my best gains using Strossens book and methods and i'm what you call a hardgainer. I didn't follow his "diet" recommendations to a tee but the general premise worked. I'm not a trainer or therapist, just somebody that has lifted for a number of years albeit not as dedicated as i'd like.
These days it's more about maintenance.
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I was taught in school to do front squats and I tend to look high on the wall just below the ceiling. I have never had a problem keeping my balance.
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Hopefully this doesn't come out as dis-respectfull, if it does I'll pre-apologize.
That said, what is the difference in your squat work out for practical strength compared to someone you would categorize as power lifting/heavy squaters?
I don't pack a ruck all day so I can't speak to that work out. But for me practical strength in my life is leg strength for pushing folks around on the basketball court, some pick up football games, back packing with a moderate load for moderate distances (30 to 60lb over 10 to 15 miles a day) or riding a bike for 50+ miles. The strength built from squats either in the 20-12 range or 1-5 rep range all play into building strength for that and so fall into practical strength. I may not have to muscle someone out of the paint more than once or twice in ten minutes. So having that one rep power is very nice. But I may end up banging heads on the line 20 or 30 plays in a row for a football game. Where it gets closer to a power and endurance balance from higher reps. And the high endurance end of backpacking/biking isn't helped much other than some bike sprinting times by the leg work outs. Performance there comes from a stronger focus on endurance work that rarely comes from squat work.
So I would say that head forward/up squats apply very well to every day fitness. Rippetoe's methods may be great for people that they work for. But in my 13 years of being around sports and weight lifting I've seen the heads up method across a broader range of athletes from high school dufases to division 1 level wrestlers, power lifters, football players and track guys.
Last edited by Grizzly16; 08-02-11 at 21:31.
Senior Member
Mark's cues can cause many people to GM the weight up...I personally couldn't stand that technique.Looking up is a . bad idea.
First of all, many people don't even know how to squat correctly. I follow the guidelines set in "Starting Strength" Look down towards the ground way in front of you. If you have the bar placed correctly, it will not come forward. Most folks have it too high, and have to use pads on the bar... more bad news.
I thought I knew how to squat until I started working out with a partner trained under Rippetoe. I had to relearn the correct form and drop my weight . Not only is it more natural, but much safer IMHO. I wish I knew this 30 years ago.
Rippetoe is like the Larry Vickers of lifting.
See the head position below...
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I follow the Rippetoe method of gazing slightly down at a point in front of me. That goes for back squats, front squats and overhead squats. To me it has produced the most consistent squat form. Mark Rippetoe's "Starting Strength" and Bill Starr's "The Strongest Shall Survive" should be in any serious lifter's library.
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Performing the back squat in a should width stance, with the barbell at a point just atop shoulders, I always kept my eyes straight ahead head is neither inclined nor declined. Eyes will, of course, incline as you 'squat'.
In fact, even when doing high bar or power back squats, it was always the same. When power squatting, after unracking and letting the weight settle, the eyes were fixed on a point dead ahead, I found my spot, nodded to the judge, and at his command began to sit back
For general fitness and real world strength I would advise a mixture squatting. Overhead squats are tremendous. High bar back squats are tremendous. Power squats are tremendous. Front squats are tremendous.
I am kind of biased (note my avatar) but if I could but one exercise, it would be the barbell squat in its various options. Put muscle on a grapefruit. If nothing nothing else, it's kind of like the stiff-legged dead lift, it'll make ya TOUGH
That is how I performed mine and it worked well for anatomy/physiologic structure. YMMV, I suppose
Last edited by Gibson; 08-05-11 at 22:42.
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Hey man are you going to the pro-am, I am heading out there to help a few guys out. Also where do you train? whats your best total?
Performing the back squat in a should width stance, with the barbell at a point just atop shoulders, I always kept my eyes straight ahead neck is neither inclined nor declined. Eyes will, of course, incline as you 'squat'.
In fact, even when doing high bar or power back squats, it was always the same. When power squatting, after unracking and letting the weight settle, the eyes were fixed on a point dead ahead, I found my spot, nodded to the judge, and at his command began to sit back
For general fitness and real world strength I would advise a mixture squatting. Overhead squats are tremendous. High bar back squats are tremendous. Power squats are tremendous. Front squats are tremendous.
I am kind of biased (note my avatar) but if I could but one exercise, it would be the barbell squat in its various options. Put muscle on a grapefruit. If nothing nothing else, it's kind of like the stiff-legged dead lift, it'll make ya TOUGH
That is how I performed mine and it worked well for anatomy/physiologic structure. YMMV, I suppose
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No. I gave it up some years back. Gave Oly lifting a try but got injured before ever competing. That ended any type of real lifting.
In powerlifting, my best meet total. Hmm.Meet bests: squat was 940, bench was 725, best pull was "I don't wanna talk about it".
Enjoy your meet!
Last edited by Gibson; 08-05-11 at 23:35.
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I use a moderate chin up, eyes up position while squatting. While standing your head butt and feet are on a near vertical axis. As you begin to lower into the deep squat your head and feet remain aligned as your butt goes back. On the return, the head up helps aid in keeping your traps tight(which is where the bar should be resting), chest out, and returning your 3 points back to the vertical axis. The head and eyes up is much more exaggerated on dead lift because the bar is both in front and low. And you roll your shoulders back while locking out at the end of the rep.
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