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Old 04-14-2012, 11:12 AM   #1
Daniel Sonsini
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Squatting Strength Help!?

I've been CrossFitting and lifting for about 4 years now and I've always had an issue with squatting (back and front). My squats are extremly weak and I can't seem to improve them (I can split jerk more than I can front squat). My BS is about 285 and FS is about 235...both with a belt...

I think it may be my midline/upper back strength on the FS because my hips want to come forward on the way up...I'm not sure though. It's extremely frustrating...

Does anybody know of any recommendations, exercises, and/or programs I can do/follow to improve this?

Thanks in advance...
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Old 04-14-2012, 11:15 AM   #2
Katherine Derbyshire
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Re: Squatting Strength Help!?

Post video.

On the front squat, your hips *should* come forward on the way up. You want them under the bar, right?

What kind of training have you been doing to this point?

Height, weight, other lift numbers?

Katherine
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Old 04-14-2012, 11:39 AM   #3
Daniel Sonsini
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Re: Squatting Strength Help!?

Quote:
Originally Posted by Katherine Derbyshire View Post
Post video.

On the front squat, your hips *should* come forward on the way up. You want them under the bar, right?

What kind of training have you been doing to this point?

Height, weight, other lift numbers?

Katherine
They come under like a sweeping motion though…not straight and strong…

I've basically just been doing pure CF…

Dead- 385
jerk- 245
clean and jerk- 225 (can't squat out of it)
SN- 170
BS-285
FS-235
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Old 04-14-2012, 04:54 PM   #4
Jason Wallis
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Re: Squatting Strength Help!?

You've never followed a strength program, and think you have a problem because you have a weak squat? If you want to get a stronger squat, then squat. The program you pick will be largely dependant on what you like to do, how much metcon do you want to keep doing, etc.
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Old 04-15-2012, 04:28 AM   #5
Frances Ballesteros
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Re: Squatting Strength Help!?

Back Squat...twice a week...
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Old 04-15-2012, 08:42 AM   #6
Brendan McNamar
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Re: Squatting Strength Help!?

Your dead lift and both Oly lifts are in front of you squat.

Squat three times a week. If you have a CFJ subscription there is a Bill Star article about going heavy, light and medium each week. This should work well.

Stronglifts.com has a link to the MadCow spread sheet. It is a 3 day a week, 12 week long program. You could simply do the squat workout sense the rest of your numbers sound reasonable and you are looking to get more balanced.

I would recommend these variable settings:

Set Interval = 10%
Match PR in Week # =4

12 weeks of this should get you well on the way.
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Old 04-15-2012, 09:02 AM   #7
Matthew Swartz
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Re: Squatting Strength Help!?

Quote:
Originally Posted by Frances Ballesteros View Post
Squat...three times a week...
Fixed that for you.
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