Simple For You To Say Version

PatricioMelendezCongrains

Hey everybody, I just lately made pals with a man at my gymnasium, and through a quick dialog, I provided to assist him enhance his squat kind. I’ve helped pals with their squats earlier than, however that is my first time encountering a scenario like this.

At first, I wish to tackle his incapacity to succeed in depth under parallel. For now, I’m setting apart different kind points (from the video), resembling bar positioning, hand placement, and tightness, to focus solely on squat depth.

I attempted numerous foot positions—slim, extensive, toes in, toes out—however nothing appeared to work. From statement, I’m positive his lengthy femurs and torso size create distinctive squat mechanics.

I’ve attached a video for reference. What changes cues would you suggest to assist him obtain correct depth?

Thanks upfront to your insights!

Daltonar

Nothing about his construct appears unusual, he simply is not used to squatting correctly. Hips again extra, toes out a bit, knees out extra. He will be bent over greater than he needs to.

When you have the blue e book take a look at p.44 and have him get into the squat place with out the bar. As soon as he is confirmed he can, deliver the bar again in.

PatricioMelendezCongrains

Thanks, Daltonar! I admire the suggestions. We’ll positively attempt your instructed changes—bringing his hips again extra, toes out a bit, and knees out extra. First, I’ll have him work on stepping into the squat place with out the bar to see if that helps.

We’ve already experimented with just a few completely different foot positions, however up to now, there was no important enchancment. I’ll publish an replace after we check your recommendation.

Thanks once more for the steering!

Mark Rippetoe

For those who let him squat above parallel, he’ll squat above parallel. For those who cease counting above-parallel reps, he’ll determine it out.

BellyOfTheEast

Hello Mark, My title is Phong, am a 54 year-old male, 6 ft, 183 lbs, about 22% bf (so says my scale). I lead a really sedentary life model with a desk job and never a lot bodily exercise apart from golf within the good climate, and jog ~ 3 miles, 3 or 4 instances per week, a future (6-10 miles) as soon as a month or so. I used to play tennis competitively years in the past (10+). I ski/swim/bike recreationnally.

I journey for work, and resort gyms usually shouldn’t have barbells, in order that’s one thing I have to work on. Maybe switching my gymnasium membership to a nationwide chain or the YMCA.

I’ve by no means lifted weight earlier than and want to turn into stronger whereas I can nonetheless do one thing about it. I’ve completed some analysis on the native gyms and on the web, and the latter led me to purchase a few your books (Beginning Energy 2nd version paperback, third version Kindle, and just some days in the past Sensible Programming), as properly your Beginning Energy DVD. I’m impressed by the top quality of the fabric, sufficient in order that I’m beginning along with your novice program, at pitifully low weights throughout all lifts. I’ve modest targets (say 100/200/300 within the bench/squat/carry towards the tip of the 12 months, and 200/300/400 in just a few years), modest in comparison with what completely everybody else on this discussion board is doing, however monumental from the place I’m immediately, and I’d be completely thrilled if I obtain these targets. Above all, I want to practice with no harm if in any respect doable, even when which means going at a slower tempo. I’m talking of accidents severe sufficient that can want a go to to a well being care skilled.

I’ve couple of questions for you:

1. Is the Beginning Energy program acceptable for somebody like me when it comes to age and bodily means ? with maybe 5 lbs increment (10 for deadlifts) for the primary preliminary weeks, then 2.5lbs/5lbs afterward. In your expertise with coaching with folks like me, are my targets cheap, within the vary of the doable ? Or are they method too modest or too excessive ?

2. I’m fascinated by attending considered one of your seminars (most likely Missisauga, ON in July) to study the lifts appropriately, earlier than I get too, too far into the unhealthy habits. Are the seminars helpful for somebody in my scenario ? Clearly, I’m in no place to educate anybody, so I’m primarily in studying the lifts for myself, and solely have very peripheral curiosity in judging different folks’s lifting expertise and strategies.

Many thanks upfront.

Mark Rippetoe

1. There are actually a whole bunch of threads posted by folks your age (youthful than me) who’ve began this system. Learn the board for examples and their experiences.

2. Half the folks at each seminar are there for their very own coaching functions.

Andy Baker

Phong, You can be positive to start out this system because it as laid out for quite a few weeks. Beginning at 54 it’s possible you’ll discover that you’ll have to change to a lighter Wednesday squat exercise quicker than could be optimum and twice per week deadlifts most likely will not final lengthy both……this does not imply that important and actual progress cannot be made.

Moreover, because the weights get heavier you might have to modify to a twice per week program and even one thing like practice a day/relaxation 2 days, repeat.

BellyOfTheEast

Thanks Mark.
I’ll proceed to learn extra posts on the topic on the discussion board. Hope to see you in particular person later this 12 months.