Increasing stability during squats

Discussion in 'Fitness & Nutrition' started by hennessey1013, May 9, 2007.

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  1. hennessey1013

    hennessey1013 New Member

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    So im still kind of a newb to squats, been doing them since March'ish, and just yesterday while i was squatting I fell forward to the point i had to take a step forward at the top of the squat.

    This is the first time this happened this bad. I sometimes feel wobly during my first heavy set, but not this bad.

    Im guessing its a weak core, but wondering if anyone had any suggestions.


    My routine (for squats) usually is also follows:

    135 x 10
    225 x 10
    275 x 9 x 3
     
  2. Uglybob69

    Uglybob69 I miss beer.

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    I'm guessing you've done some other leg work in the past?
     
  3. Grimey

    Grimey New Member

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    That's a big jump in weight between your first and second sets
     
  4. GTLifter

    GTLifter Banned

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    eh....not necessarily...
     
  5. PepsiMax

    PepsiMax New Member

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    Not if he is using his first set to warm up.
     
  6. moses

    moses OMGWTFBBQ

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    i've only been doing squats for maybe 8 months off and on and i'm only squatting 145 max, but i'm in a cal deficit
     
  7. Falconer

    Falconer OT Supporter

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    How do people who have only been squatting for 2 months already squat 275?

    I was squatting for years before I could do 275x1 :hs:
     
  8. jokka

    jokka OT Supporter

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    big bone = stronger ?
     
  9. macro

    macro New Member

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    wider stance.

    make sure to move from the hips not the knees.

    core work with the fit ball.
     
  10. MaineSucks

    MaineSucks OT Supporter

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    you don't need a fit ball. Just do more heavy ab work... standing abs on a pulldown machine, decline abs with a plate behind your head, weighted sit ups, etc. Your back is also probably weak... get it stronger
     
  11. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Back off the weight until you get your form down :dunno:
     
  12. deuceforty

    deuceforty between rupture and rapture

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    35 inch vertical jump > you
    :werd: focus on full controlled ROM with lower weights
     
  13. hennessey1013

    hennessey1013 New Member

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    well this is usually only the problem in my first heavy set. I feel i have pretty good form too.

    My height/weight are 5 11' 208 last time i weighed in. Not too fat. Plus my 135 and 225 sets are for warm up.

    As far as my back goes, I dead lift 295 for 5-7 x 3 sets, so im not sure if that is my weakest point. My stance is usually shoulder width.

    I guess ill focus more on my ab workouts.
     
  14. deuceforty

    deuceforty between rupture and rapture

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    35 inch vertical jump > you

    O_O my dl is ~90lbs more than my squat, you should probably work on back/ab strength
     
  15. macro

    macro New Member

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    need and benefit from are not mutually exclusive :wiggle:
     
  16. Formz

    Formz Hipster Santa OT Supporter

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    This is a good place for me to ask this I think.

    Since I got to about a 380-405x5 squat the outsides of my thighs have been getting sore. I usually don't get sore, and I haven't changed my form or anything, what the hell is happening? :noes:
     
  17. moses

    moses OMGWTFBBQ

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    i thougth DL's work your back???
     
  18. jokka

    jokka OT Supporter

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    and your legs
     
  19. Phineas Q Stork

    Phineas Q Stork Active Member

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    primarily a quad exercise
     
  20. Genghis.Tron

    Genghis.Tron New Member

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    :hsugh:
     
  21. hennessey1013

    hennessey1013 New Member

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    huh wha?
     
  22. moses

    moses OMGWTFBBQ

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    yeah, i thought it was hams?
     
  23. hennessey1013

    hennessey1013 New Member

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    if you keep your legs straight. Emphasis for the DL is your back.
     
  24. GuOD

    GuOD mcflurry diet

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    depends how u lift it. you can focus on using back or hams. SLD is for hams :dunno:

    DL is a post chain exercise like squat and works mainly ham/lower back i'd say. as you get stronger though i'd say people use less legs and more back.
     
  25. Skeletor

    Skeletor Guest

    word i would expect it to be back weakness necause at the top of the rep you are still hinging backwards from the hips, and if that's the part where you lose stability then maybe the posterior chain is weak in comparison to the quads?
     
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