Post by Greg Crook on Sept 26, 2006 14:38:04 GMT -5
From Elite fitness and liked it, so I thought it may be helpful to some of you.
To Marc Bartley:
Marc - I'm having a difficult time going from a close/medium stance to a wide stance in the squat. At 6'1" I know I need to get as wide as possible to shorten the range of motion. Currently, I have trouble hitting a 16.5" box with a wide competition stance. The main issue is hip flexibility. Do you have any ideas on how I can improve this? My best competition squat is 505 close stance using a belt only.
Thanks for your help!
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Mike,
-Start with a higher box. This is what I do to get beginners to learn the box squat. Go up maybe 1-3 inches, whereever you can comfortably sit back without ploping or moving the knees forward to get down. Use this height for a 3-5 week cycle and then drop it by an inch and work your way down.
-Bring your feet in alittle. Try to keep the feet fairly straight with only a slight ducking out of the feet unless it is too painlful, then duck them out as much as you need.
-Learn the wall squat. Find a wall and put your feet as close to it as possible in your wide stance but not too wide.NOw, squat down just like a box squat without touching the wall or turning your head away to get it done. You won't go too far at first, but keep at it 3-5 sets of 5 reps.
-Think about some light briefs to give you some support for awhile. Frantz or Titan single plys would good. Maybe Metal makes a one ply brief, don't know. In the end, you will handle more weight which will transfer over to your raw squat as well.
-STRETCH. As easy as this sounds, most guys neglect it or do a half ass job. Work on the hip flexors, hamstrings,low back and the abdominal/oblique region.The flexors and ab/obliques are usually the main culprits. You have to do both dyanmic and passive stretching.
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A good start,
Marc Bartley
To Marc Bartley:
Marc - I'm having a difficult time going from a close/medium stance to a wide stance in the squat. At 6'1" I know I need to get as wide as possible to shorten the range of motion. Currently, I have trouble hitting a 16.5" box with a wide competition stance. The main issue is hip flexibility. Do you have any ideas on how I can improve this? My best competition squat is 505 close stance using a belt only.
Thanks for your help!
--------------------------------------------------------------------------------
Mike,
-Start with a higher box. This is what I do to get beginners to learn the box squat. Go up maybe 1-3 inches, whereever you can comfortably sit back without ploping or moving the knees forward to get down. Use this height for a 3-5 week cycle and then drop it by an inch and work your way down.
-Bring your feet in alittle. Try to keep the feet fairly straight with only a slight ducking out of the feet unless it is too painlful, then duck them out as much as you need.
-Learn the wall squat. Find a wall and put your feet as close to it as possible in your wide stance but not too wide.NOw, squat down just like a box squat without touching the wall or turning your head away to get it done. You won't go too far at first, but keep at it 3-5 sets of 5 reps.
-Think about some light briefs to give you some support for awhile. Frantz or Titan single plys would good. Maybe Metal makes a one ply brief, don't know. In the end, you will handle more weight which will transfer over to your raw squat as well.
-STRETCH. As easy as this sounds, most guys neglect it or do a half ass job. Work on the hip flexors, hamstrings,low back and the abdominal/oblique region.The flexors and ab/obliques are usually the main culprits. You have to do both dyanmic and passive stretching.
--------------------------------------------------------------------------------
A good start,
Marc Bartley