Post by Joey Smith on Jan 20, 2007 23:52:19 GMT -5
Bad Attitude Gym owner Sean Donegan discusses the importance of pulling your elbows down when squatting.
I have been on Erik's ass about getting his elbows down when he squats. After the 2004 Cup, I had showed Dave and Jim videos of our lifts and they said everyone from our gym showed one glaring problem. We all had our elbows up high. Pulling the elbows down is also one of the key points to proper squatting technique covered by JL and Jim on the EFS Exercise Index for Squat/Deadlift.
I borrowed the following from an EFS post. Apparently a guy had sent in a video but it has since been removed from putfile. You don't need to see the video to understand the feedback.
The first thing you need to work on is your upper back strength and mobility. The strength will work on the racked bar position and the mobility will help your elbow and thoracic positioning.
You have to get your elbows down which will do several things:
1. Keep your chest up
2. Keep your head up
3. Keep the COG of the bar over your hips
If your elbows drift back (or start back as in your video) you will immediately break forward into flexion.
Key Points:
1. Get your elbows down - facing the ground
2. Grip and squeeze the bar as hard as you can
3. Grip the floor with your toes and spread the floor hard.
4. Studies have shown as much as a 30 lb increase in squat strength by engaging the lats (pulling the bar down) isometrically. Remember the lats are an important stabilizer of the back, and because of the serape effect, subsequently stabilizing the bar will stabilize your hips, knees and ankles.
5. You are transfering your weight to your lower back, keep working your posterior chain, but DO NOT FORGET front squats in your routine - they will be essential as you move to a more upright position in your back squats.
I have been on Erik's ass about getting his elbows down when he squats. After the 2004 Cup, I had showed Dave and Jim videos of our lifts and they said everyone from our gym showed one glaring problem. We all had our elbows up high. Pulling the elbows down is also one of the key points to proper squatting technique covered by JL and Jim on the EFS Exercise Index for Squat/Deadlift.
I borrowed the following from an EFS post. Apparently a guy had sent in a video but it has since been removed from putfile. You don't need to see the video to understand the feedback.
The first thing you need to work on is your upper back strength and mobility. The strength will work on the racked bar position and the mobility will help your elbow and thoracic positioning.
You have to get your elbows down which will do several things:
1. Keep your chest up
2. Keep your head up
3. Keep the COG of the bar over your hips
If your elbows drift back (or start back as in your video) you will immediately break forward into flexion.
Key Points:
1. Get your elbows down - facing the ground
2. Grip and squeeze the bar as hard as you can
3. Grip the floor with your toes and spread the floor hard.
4. Studies have shown as much as a 30 lb increase in squat strength by engaging the lats (pulling the bar down) isometrically. Remember the lats are an important stabilizer of the back, and because of the serape effect, subsequently stabilizing the bar will stabilize your hips, knees and ankles.
5. You are transfering your weight to your lower back, keep working your posterior chain, but DO NOT FORGET front squats in your routine - they will be essential as you move to a more upright position in your back squats.
