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Exercises Movements, technique & proper execution

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Old 05-24-2007, 05:22 AM   #1
Chris Chaplow
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What is my problem / problems?
During squats I have a very hard time keeping my heels down. When I do keep my heels down my balance shifts back and I have to compensate by leaning forward. My DL's are fine. I think having the weight in front of me helps.
OHS first time yesterday were horrible. I had a few issues:

Shoulders hurt - I could not keep the bar locked out as I lowered even with very wide grip.

Lower back - felt better by third set.

Feet - Could not keep heels down. Tried different foot positions. When I point my toes out to the side it gets a lot better but, I do not think that this is correct.

Balance - The bar would come forward to prevent me from falling over. Also the heel issue.

I have a C2 and I can not come forward completely due to my ankles (I think). They will not bend more than 90 degrees. Knees come nowhere near chest.

Thank you in advance for your help.


(Message edited by chris_c on May 24, 2007)
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Old 05-24-2007, 08:51 AM   #2
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read this thread as a start:
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Old 05-25-2007, 02:13 PM   #3
Cal Jones
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Chris, same issue here (also mentioned in the other thread). On the C2, though, I just let my heels come up on the forward part of the stroke. I can still row pretty well.
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Old 05-25-2007, 02:54 PM   #4
John Seiler
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Do you have access to a video camera? It would help a lot to see your squat posted in the Digital Coaching page. For example, when you say you have compensate by leaning forward, what does that mean? There is a natural and desired forward 'lean' on a back squat. Depending on your body type what might be the correct lean for you is undesirable for someone else. Toes pointed out? How far? etc.
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