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Exercises Movements, technique & proper execution

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Old 08-17-2008, 10:41 PM   #1
Robert Patenge
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I Have the Worst Back Squat on this Board

I am 74 in tall and weigh 178 lbs and I have been doing Crossfit for 1 year exactly, starting after I graduated USMC OCS.

Crossfit Total:
Deadlift: 415lbs
Press: 165lbs
Backsquat: 185lbs

So right away you can see some serious disparity in weights there. High rep squatting with low weight I feel very comfortable doing even on a Murph, for example, but my form falls apart once heavier weights get on my shoulders. I think its a flexibility and mental issue.

What are some drills and progressions I can get started on that can fix this? As you can tell I'm a tall skinny guy and we tend to be ungainly with squatting in the first place, but I feel like its limiting me in Cleans and training deep Snatches now.

The archives arn't helping me because in my case I know my legs can lift the weight, but once that bar gets on my shoulders I can't pull it together.
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Old 08-17-2008, 10:52 PM   #2
Gavin Harrison
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Re: I Have the Worst Back Squat on this Board

Your backsquat is definitely waaay lower than it should be with a 415 DL... Squats are a little trickier than deadlifts (grip it n rip it, eh?)... I'm willing to bet it's a form problem, something to the effect of "drive you *** up" is needed... maybe wider stand, knees tracked over feet. This is just a guess, but if you can pull that much, you've gotta be missing something important (hamstring/glute involvement?) on your squats.
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Old 08-17-2008, 11:04 PM   #3
Derek Maffett
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Re: I Have the Worst Back Squat on this Board

Need video... are you using low-bar or high-bar?
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Old 08-18-2008, 01:51 AM   #4
Jay Cohen
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Re: I Have the Worst Back Squat on this Board

Buy Starting Strength
Visit the local CF affiliate in Verona
You have the Pittsburgh Barbell Club
pghbarbell.homestead.com

331 Station Street
Bridgeville, PA 15017
(412) 257-9868
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Old 08-18-2008, 04:40 AM   #5
Sean Waxman
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Re: I Have the Worst Back Squat on this Board

I would follow the sage like advice of Rip. Drink a gallon of milk a day until you gain 20lbs. I guarantee your squat will go up

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Old 08-18-2008, 04:51 AM   #6
Jay Cohen
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Re: I Have the Worst Back Squat on this Board

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Originally Posted by Sean Waxman View Post
I would follow the sage like advice of Rip. Drink a gallon of milk a day until you gain 20lbs. I guarantee your squat will go up

Sean
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Milk won't overcome poor technique.
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Old 08-18-2008, 05:02 AM   #7
Sean Waxman
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Re: I Have the Worst Back Squat on this Board

According to what Robert said, he feels good when the bar is light. This leads me to believe it is not a technique issue but a strength issue. At around 6'1" and 178lbs gaining weight would help his squat.
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Old 08-18-2008, 06:14 AM   #8
Leslie Powell
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Re: I Have the Worst Back Squat on this Board

I think the 415lb. deadlift is the reason why people don't think it's a strength issue. I think this one, as others said, calls for a video.
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Old 08-18-2008, 08:11 AM   #9
Chris Miskowiec
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Re: I Have the Worst Back Squat on this Board

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Originally Posted by Sean Waxman View Post
According to what Robert said, he feels good when the bar is light. This leads me to believe it is not a technique issue but a strength issue. At around 6'1" and 178lbs gaining weight would help his squat.
Lifting a light bar can feel OK regardless of any technique problems. Of course bulking up will boost the numbers, but at this moment he should be able to squat more based on the info he gave.
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Old 08-18-2008, 08:55 AM   #10
Leanne M Lloyd
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Re: I Have the Worst Back Squat on this Board

Buy starting strength. Read it, follow it. Adjust your form accordingly and report back your new squat #. If you can get into an affiliate that's all the better, but either way buy the book.
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