Tag Archives: squat

Stronger in 60 Seconds: How to Unrack the Bar for a Bigger Squat

I’ve seen tons of lifts lost from the second the bar leaves the hooks. Mistakes in the unrack lead to problems during the rep. Get started off right with a simple tip on how to unrack the bar for a bigger squat.

 

squatUnrack

? Feet are set behind the bar forcing me into an arched back goodmorning position. I basically have to do a heavy back raise to get the bar out. This is a weaker position and puts undo stress on the low back.

? Midfoot’s under the bar — I have a solid brace in a neutral spine position. I can standup like I’m finishing a squat for a stronger, safer unrack.

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What is the best squat stance?

Squat technique is going to vary from lifter to lifter. Finding your optimal technique will take some experimentation.

I just wanted to kick this off with a video of me squatting so you can take a look at my stance and technique.  This is a video of me squatting 600 at a body weight of 234.

Adam Pine 600 X 1

 What is the best squat stance?

Finding your optimal squat stance can be difficult and confusing.  You hear different advice from experts all the time.  “Squat as wide as possible”. “Raw squatters should use a high bar narrow stance”.  Then you see a video of Dan Green squatting raw, using a low bar wide stance. What do you do?

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How to Improve Your Squat: Paused Squats and Pin Squats

Technique in the squat is critical, so you will want to practice squatting frequently. Look to improve your form on the squat before you look to fix a particular weakness. What many people consider to be a muscular weakness is often an imperfection in their technique.

With that said, most raw lifters are still going to be weakest right out of the hole. Here are two exercises to help improve strength out of the hole.

Pin Squats

When doing pin squats, place the safety pins so that when you are just above parallel in the squat, the barbell is resting on them. Squat down to the safety pins, let the weight come to a complete stop, then squat it. The stretch reflex will be greatly diminished, removing the rebound out of the hole. I prefer beginning this movement from the top position just like you would a competition squat. It will feel more natural, and have more transference. The problem with starting this exercise from the bottom position is lifters often don’t start in their natural bottom position, thus diminishing the effectiveness of the exercise.

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