technique: Compound Lifts

[LambdaCalc]

This can be a section to post questions and answers concerning technique for compound movements such as squats, power clean...

OK, so today I decided to work on the technical aspects of my squat. I was inspired to do this after reading articles discussing propper squat techinque (I had no idea).

I found that keeping the abdomen tight throughout the lift, pressing my head into the bar, pushing the bar against my shoulders as if I was trying to bend the bar, sitting back ie starting the movement with the hips, and pushing out instead of down, made me feel much stronger, and made the lift much smoother. However, I didn't rep out as much as I normally do because I ran out air and my legs don't eactly feel as sore as they usually do. So, I guess my question is whether or not the last sentence sounds normal?

Thanks

 

[baseballer8]

Hey 9C9 is there a T-nation article on the proper form of benching ala Westside?

 

[9cyclops9]

Not that I know of. I'm sure there's a Westside article though.

 

[baseballer8]

A great article for those looking to get into the Westside training or at least it really helped me understand everything of what they were talking about is http://elitefts.com/documents/seminar.pdf

I read through there and it has answered all my questions up to this point

BTW it is a PDF so it may take a while to load.

 

[quijjiboo]

I wouldn't use Westside or any other powerlifting techniques if you are not training for powerlifting. They are designed to move the most weight, and would consequently not be the best techniques for growth (for example using a shorter range of motion).

 

[9cyclops9]

I wouldn't use Westside or any other powerlifting techniques if you are not training for powerlifting. They are designed to move the most weight, and would consequently not be the best techniques for growth (for example using a shorter range of motion).

Yeah, those Westside guys are so small. :s

 

[baseballer8]

Actually quijjiboo right now all I am concerned about is strength. As an athlete I don't need or want to look like Ronnie because it isn't practical for me, but I need to be explosive especially with the legs.

 

[quijjiboo]

Uing powerlifting technique will give you big bench, squat and dead numbers, but does that mean it is best for overall strength? Probably not. I would emulate some powerlifting methods of training, but by performing lifts powerlifting style your goal is to get good at those specific lifts. If you use a fuller range of motion in your lifts you will stimulate the muscles better, but it might not be the most effective technique for lifting max weight but who the fuck cares since you are not a powerlifter.

 

[pullups]

well i mean when you bench they say you should limit your overall range of motion by having a wide grip. well i usually use closer grip then most, and when i try to lift wit wider grip i actually lift. just because u have a smaller range of motion doesnt always mean less strength

 

[quijjiboo]

Exactly, you use a wider grip to bench more. But benching more does not necessarily equal you being stronger, its just means you are better at the lift. Using a narrower grip to allow more range of motion is more effective for the purpose of training the muscle, and the strength gained will better transfer over to your sport than if you trained with a limited range of motion. The bottom line is if you are an althlete train like an athlete, if you are a powerlifter train like a powerlifter, if you are an olympic lifter train like an olympic lifter etc. So if you want powerful shoulders for baseball are you going to learn a highly technical clean & jerk from an OLer? It will make you good at the jerk but that doesn't mean its the best way to strengthen your shoulders.