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Exercises Movements, technique & proper execution

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Old 06-26-2007, 06:56 AM   #1
Colm O'Reilly
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Hey,

Is there a ratio of what weights you should be donig the different squats at? For example if you 1RM of a Back Squat is 100Kg, what should your front and Overhead squat be?

We'll assume for the time being that you are a well balanced crossfit athlete with the ability to execute all three squats will the same ROM and efficacy.

Thanks,
Colm
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Old 06-26-2007, 07:45 AM   #2
Chris Kemp
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Colm, generally back squat will be a little heavier than front squat with overhead squat being lighter again. Haven't ever heard or read of an ideal ratio but if your overhead isn't approaching your front and back squats you are missing out on the ability to apply the power you have in your hips to general athletic endeavours.

Npt holding myself out as a well balanced anything but my current numbers (1RM) are

Back Squat 150kg/ Front Squat ~115kg/ Overhead squat 80kg - all to dynamax ball.

Maybe someone else will pipe up with something more concrete.

Cheers, kempie
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Old 06-26-2007, 08:46 AM   #3
Lincoln Brigham
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100/90/80 are the ratios I shoot for.
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Old 06-26-2007, 08:53 AM   #4
Veronica Carpenter
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My squat PR's were bs-90k, fs-80k, ohs-70k

so almost the ratios Lincoln posted. :-)
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Old 06-26-2007, 11:59 AM   #5
Arden Cogar Jr.
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Man....I've gotta long way to go. I don't do 1 rep maxes anymore, but I could probably back squat in the low 600s, front squat 365 to 405 and OHS 225. I've got a looooooonnnnng way to go. But I keep on telling myself it's all relative and all in due course. what you get out of something is what you put into it.

Veronica - those weights are extremely impressive and inspirational. Thanks.

All the best,
Arden
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Old 06-26-2007, 01:31 PM   #6
Jay Cohen
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V-U kick butt
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Old 06-26-2007, 01:46 PM   #7
Gant Grimes
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Hmm. I'm about 350/250/100. What do you think I should work on? :doh:

(Message edited by gant on June 26, 2007)
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Old 06-27-2007, 01:40 AM   #8
Veronica Carpenter
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Aww shoot, thanks guys but those numbers aren't that impressive and it's been a while since I've been up that high. Now if I was at double bodyweight for my BS, then just maybe I could brag. :-)
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Old 06-27-2007, 05:01 AM   #9
Jerry Berg
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i weight 170 and my numers are

225
175
170

Something is very, very wrong with my back squat...

i've been wondering for awhile why my BS is so pansy compared to my OHS.

Any suggestions?
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Old 06-27-2007, 11:00 AM   #10
Veronica Carpenter
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Jerry your OHS is about where it should be with your BS. Your front squat is lagging though according to Lincoln's ratios.

Gant, I'd guess work on your shoulder, hip flexibility. :-)

Everyone - Just keep squatting and don't worry about the ratios too much.
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