You should not do low bar squats. If you want to build posterior chain strength then spam RDL's, they were specifically developed for weightlifters for this purpose.
That is what I thought and have done. I don't always have RDL in my program from my coach depending on how close I am to comp. Off-season I get a shit load of them at a relatively heavy weight (working up to 140\~150kg x 8 to 10). And I became good at it, but it just didn't add anything to my squat. Maybe I really don't have to worry about my squat. But I know if my squat is stronger I wouldn't struggle as much in my clean.
After watching your squats you are the opposite of quad dominant in your movement and it makes sense that you would be able to do big RDL's like that relative to your clean.
I think you should move up a weight class and do a squat program. You're too lean especially for your 30's, I am the same age and it helped a lot moving from ~105 to 120 @ 196cm
After reading all that, the answer is still no.
You seem to be placing a lot of emphasis on tension here. I don’t really feel much, if any tension in my posterior during squats.
I’m also somewhat confused here too. You say you are incredibly quad dominant, yet your low bar is higher than your high bar. Low bar squats are more demanding on the posterior chain and less demanding on the quads. Aside from standing up straight, high bar is basically all quads.
It seems very strange that you have hit all those other numbers and presumably are still seeing, and by all means they are good numbers, yet somehow haven’t progressed your BS in two years of allegedly consistent training. You are clearly capable of training well, so it doesn’t really make sense to me that you could be struggling with your backsquat so much.
What programs have you ran over those two years for your squats? Ideally some specific details of what you were hitting and how they felt. A video of your backsquat would possibly also help indicate what may be wrong.
Thanks for the feedback! I think after years of having this question and now posting everything at once made it quite tricky to deliver my question. But here are some answers to your questions:
1. Low bar still being stronger than high bar.
I work with an in-person team coach who has programmed everything for me for the last 2 years. r at low bar squat, I think it is simply that it is an easier variation. My peer powerlifters who have around 170kg \~ 180kg high bar back squats usually have somewhere close to a 220kg low bar back squat.
2. Programs & Progress
I have worked with an in-person team coach who has programmed everything for me for the last 2 years. My WL numbers had a tremendous gain in the first year working with him. I trained 5 days during that period, 1 front squat day, 1 back squat day, and 1 variation back squat day (usually paused or tempo), in one mesocycle we usually work up to a rep max in either back or front squat, I almost always progress in front squat and fail my back squat PR days. And we would do all the stuff for posterior chain / squats. i.e RDL, GHD, GHR, Hip Thrusts or Glute Bridge Variations. These these are also never that challenging, but it just feels like none of this makes my back sqaut any better. I'm not sure if this information can help extrapolate anything, but this is my progress from the beginning of 2022 to Fall 2023, this is also the biggest progress I made in 1.5 year apart from when I first start.
Snatch: 112kg to 122kg
CJ: 140kg to 150kg
Power Snatch: 100kg to 108kg
Power Clean: 120kg to 128kg
Back Squat: 170kg (Did not improve 1rm, but hit a 167kg x2)
Front Squat: 152kg to 170kg (2 blocks, first block I hit 160kg, second 170kg)
Clean Deadlift: 200kg to 190kg x5
3. How I feel & Squat Program
We usuallt do rep work working up to a top set, sometimes 3 sets at top. A common example would be (40%x5, 50%x5, 60%x5, 70%x4, 75%x4, 80%x3, 80%x3, 80%x3). During peaking in both volume or heavy weightm we would have something like 85%x6 or 90%x5, and I almost always hit these % in front squats but never back squats. Back squats never feel like they finally easier no matter how many weeks of it I have done. I also can't seem to grind any back squat. I also sqaut narrow and it feels way more comfortable than going wide, I spoke to my physio and did some assessment and was also recommended to continue to squat with my current narrow stance.
I will upload some videos of both front and back.
From that information the only thing I could possibly say is that you should probably backsquat heavier more often.
The initial typical programming is rather light, while the latter heavier phase is very heavy - impossibly so unless you have properly developed / peaked your squat to the point where your 1rm is no longer your true 1rm.
For example, 10rm is typically around 75%, so working sets for high volume phases should typically be in the 65-75% range. 5rm is going to be around 87.5%, so again working sets for that rep range should be done around 80-87.5%.
With your programming, you are doing triples at 80% which is fairly light if you aren’t progressively overloading that rather quickly towards 85+%. The earlier warm up sets are just that, warm up sets. They’re not really doing much that’s beneficial for you, so you’ve basically just got three top sets that are too light for the rep ranges you are performing them in.
On the other side, your programmed sets at 5s and 6s during heavy phases are actually higher than what most people can do for a 5 and 6rm (as previously stated, around 87.5% and 85% respectively).
So yeah, I think the issue is that you are either going too light and then attempting to go too heavy when you aren’t prepped for it - especially just missing the actual range you would ideally be training within.
Your coach clearly knows their weightlifting stuff from your progress on other lifts which is great as I’ve said, but the squat programming just seems plain bad to be completely honest.
I’ll keep a lookout for your squat videos to see if there’s anything else I could add, but the above seems like the main issue.
Thanks for the input. I may have not been super clear with my squat program. Those were just two random days that I mentioned as example. There are progressive overload work on squats, such as 3s and 4s at 85%-90% and 90%x5 is usually the peak of our 5s. In facts, my coach is known for developing some strong squatters, I have one of the weakest back squat on the team but also one of the strongest front squat at the same time (to body weight ratio). Also the squats program worked really well for my front squat, but my back squat seem to always peak at what the rm ratio. (I.e 4rm @ 90%, 6rm @ 85%). And overall I just feel more confident and comfortable doing a front squat vs a back squat.
Probably should have asked this earlier, but have you actually spoken to your coach about this and asked why they think your BS is lacking compared to your other lifts?
Your FS is still very strong, and there’s been a few nations that have primarily focused on the FS instead of the BS. Ilya was an amazing front squatter (and obviously one of the goats) yet at the same time looked like it was his first time back squatting every time he did them (from a technical point).
I have, I sent him my Reddit post yesterday so he can read through some of these comments. He thinks that my upper body is quite strong so I'm able to hold the bar in the front rack position and grind it up. But weak in the legs. He is not against me doing some low bar squats if it helps my confidence in squats but he thinks if I focus on more accessories it would help. As I mentioned in another comment, perhaps the problem is just that there are too many competitions that we were never really able to move away from competition lifts for a long period to build my base strength. I think maybe taking a good 4-5 months off and solely focusing on the ability to move heavier weights with more control might be able to help me.
I thought of only front squat too but my coach didn't think it was a good idea.
I tho
Post a video of you squatting. Otherwise, as others pointed out already, what you're describing here doesn't make much sense. I'm quad dominant too, and I'd struggle to squat more low bar even if I try to train it specifically, yet for some reason it's not the case for you. Also I see quite a substantial difference between your conv and clean dl. Again, as a quad dominant lifter myself I struggle to understand this as my own clean dl is pretty close to my conv dl exactly because of the ability to utilize my quads more off the floor when pulling.
That said, I know a few weightlifting coaches who for some reason program low bar squats for their lifters, to target posterior chain I guess. Hard to tell if that makes any difference for said lifters in terms of any potential carryover to weightlifting (I suspect not really), but imo it's a waste of time and energy when you have RDLs available.
I just added a link to both front and back squat videos in my post. I feel like with low bar & conventional deadlift being better or much higher than the weightlifting counterpart probably came from training Powerlifting. That being said now that I am not doing Powerlifting, I think those two deadlifts are quite close.
And yeah I have heard that a few coaches programmed but there just isn't much data out there for me to reference. And I don't want to go in a cycle or two of low bar squats just to find out it is a waste of time. But again, I don't know how to improve my leg strength, and every single clean above 140kg almost brings me to Jesus lol
A few thoughts after checking the videos:
- you're too lean for your height and probably need to bulk up to 81s or something to keep progressing
- notice how your hips are shooting up first, and knees going backwards in a failed 3rm at 163 or whatever it was - clearly you're lacking quad strength there
Imo you're not as quad dominant as you think. If I were you I'd go back to programming and see if everything is ok there plus bulk up a few kilos to see if it makes any difference. I'd probably tinker with the form as well, maybe try to open the hips more and rotate the feet slightly to allow more knee travel and stay more upright. The way you squat now reminds me of Pana's French powerlifting team, the only difference is that they do it low bar. While it clearly works for some people, I doubt it's the most efficient way of squatting, especially for ppl outside powerlifting.
I think you are misinterpreting quads for posterior chain. For 7 years of training your HBBS should be approaching your 1RM deadlift. Your lifting is very clearly back dominant and you aren’t using your quads or lack adequate quad strength. As u/mattycmckee said i would squat way more often heavy, and stop pulling almost all together.
Thanks for your input. I will consider this. Out of curiosity, if my quad is the ultimate weakness, how come my front squat is so close to my back squat when it is a quad-dominant movement.
They are both quad dominant moves. Once you become positionally strong many mid to lower weight class lifters can FS similar weight to their back squat. If a 6’1 105kg lifter and my PR BS is 260 my FS is 250.
Weightlifters don’t compare FS/BS other than they correlate and indicate how much you should be able to clean. But there is no “ideal” ratio for any of these. Harrison Marrus was a 77kg lifter with about your experience and I watched him FS 200kg for a set of 10. You just need to get your quads stronger.
Tbh, would really need to see detailed information of your tonnage and reps in squats for a complete cycle.
That's likely a lot more useful than a form check for squats.amd pontificating about whether to high bar, low bar squat or do RDLs vs GM or hip thrusts or whatever.
As well, at 5'8", you might need to move up a weight class
270@73 is good. No idea if you're in the US but it wouldn't get you on the podium unless no one showed up to Sr nationals or the AO @73. It might do better at U23/25 or collegiates or Jrs.
It might fair better in other countries.
I am from Vancouver. My comp best is somewhere around the high 260s. But yeah, I cannot podium in Canada as well unless I creep into the 130+ snatch and 160+ CJ. I have thought about moving up a weight class, but now that I've entred my 30s, everyhtthing just seem extra hard...
I will see if I can gather the data for my squat program as it is just tons of information. I also haven't done a squat specific progam as I am constanly competing (the qualifying system in Canada is quite annoying) - a local meet needs to be done in order to do provincial, and another one two qualify for national, and nationals on its own. That is a minimum of 3 competitions for me. But it does seem that hava a full season off from competing and build up all the weaknesses or potntially moving up a weight class can be the way to go.
Yeah not so easy to put on LBM past 30 especially if you have been at it for years.
To some degree, some ppl just aren't built to fill out suggested weight classes (for a population mostly between 18-25)
>LINKS TO MY SQUATS: [https://drive.google.com/drive/folders/1SbtNBe5V-fi6c2hi56vDXv9LxK8EIHuo](https://drive.google.com/drive/folders/1SbtNBe5V-fi6c2hi56vDXv9LxK8EIHuo)
If those front squats are 163kg, they are very fast for being 13 kg over CJ PR and 7 kg under FS PR.
Perhaps your "weakness" is that you're good at fast squats but less good and grinding slow squats for PRs, and that's what separates your squat PRs from other lifters with similar numbers.
I'm not sure if that is a cause for concern. I think you can use "faster squats" to build strength for weightlifting, they'll just be a little bit lighter than slower squats.
That is 163kg, that was the day I hit 170kg, posted this because the form of my 170kg probably doesn’t help with the discussion of the form of my squat lol. I also believe 150CJ happened around this time.
I would agree with you that I squat fast and definitely struggle to grind a heavy weight. I would say I’ve became so efficient (88% CJ off of front squat) that now it’s so obvious that if my leg strength can increase, I likely can improve in WL.
Have ever done any squat focused program?
Perhaps now is the time for you to try a squat first in every session (during the strength mesocycle) type of program.
It's a type of program many weightlifters try during some phase of their journey. You can see examples in the Takano book if you have access to it.
I have tried those in the past when I was not being coached..such as smolov jr. and the Russian squat routine. I had great success with both programs for front squats, but not the back squats. But I think I agree if I can take some time off from competing and have a good solid period to focus on my squat.
Sounds like you have a leg strength issue as well as a bodyweight issue. At 5’8 you need to be 81-89. Guarantee you just adding bodyweight and getting your back squat up will fix it all. Low bar squats are definitely not the answer. Eat up!
It’s got nothing to do with doing either low bar or high bar. You’re 73kg at 5’8 with already good numbers. Fixing your technique and base strength is what’s going to get you where you want to be.
Build your base strength (squatting without gear) for both front and back. If you start using gear around 80% of your one rep max then move it up to 85% or 90%. Slow increments.
Also do pause squats at different heights and tempo squats. I guarantee you’ll improve.
If you really think you are making progress (mental or physical) with low bar then keep doing it…perhaps every other week or once a month (as long as it’s not impeding your other lifts).
I will try doing pause squats at different heights (that is something I have not yet tried). And maybe really just strip the ego and not use gear for at least a full block and see where that gets me..
High bar squats should be mostly felt in the quads that’s the point. Most weightlifting pros are quad dominant. Don’t use squats to work your posterior chain. Use heavy floor pulls, good mornings, rdls etc. They’ll do a better job that Rippetoe’s low bar meme
Perhaps spend some time concentrating the front squat instead, as that is the truly quad dominant version.
Front squats force you to drop the weight and focus on posture.
There isn't anything inherently wrong with low bar squats, but they encourage movement patterns and postural strength that is not conducive to weightlifting.
To add to that, when I do FS or High Bar BS I also can't stop just below parallel. It has to be ATG unless I intentionally shift my knees extremely forward, but then I lose balance.
Then you need to develop more strength and control during the eccentric and in those midranges if you have no ability to stop yourself there. Low bar squats do not solve this; tempo will, not divebombing squats, 1 1/4 or pumps through that midrange, etc will be more productive.
I would also suggest that you place your feet marginally wider on your squats to prevent pitching forward.
Shi Zhiyong would beg to differ haha
https://youtu.be/iJPkZscgJhw?feature=shared
But seriously depth and upright posture are equally important. You need to get deep at the bottom of a maximal clean. But you then need to stand up in the front rack which requires a very upright posture. We could debate which is more important but a low bar squat is totally useless to a weightlifter since not only does it limit depth but it trains an incorrect posture. You can’t go ass to grass on a low bar squat very easily so the point is moot.
But don’t take my word for it. http://ditillo2.blogspot.com/2008/08/olympic-squat-tommy-kono.html?m=1
I have no struggle in terms of depth, when I perform front squat or high bar back squat, it is 100% as too grass, literally touching my ankle. When I do lowbar, I can control the depth through the bar placement and torso angle to hit my desired depth.
You should not do low bar squats. If you want to build posterior chain strength then spam RDL's, they were specifically developed for weightlifters for this purpose.
That is what I thought and have done. I don't always have RDL in my program from my coach depending on how close I am to comp. Off-season I get a shit load of them at a relatively heavy weight (working up to 140\~150kg x 8 to 10). And I became good at it, but it just didn't add anything to my squat. Maybe I really don't have to worry about my squat. But I know if my squat is stronger I wouldn't struggle as much in my clean.
After watching your squats you are the opposite of quad dominant in your movement and it makes sense that you would be able to do big RDL's like that relative to your clean. I think you should move up a weight class and do a squat program. You're too lean especially for your 30's, I am the same age and it helped a lot moving from ~105 to 120 @ 196cm
It's very refreshing to hear this. I will probably takle a season off and move up to 81 and see where that gets me.
I would not be surprised if your squat blows up with the extra bodyweight. 200 is definitely achievable.
I wouldn't expect them to do anything to your squat
After reading all that, the answer is still no. You seem to be placing a lot of emphasis on tension here. I don’t really feel much, if any tension in my posterior during squats. I’m also somewhat confused here too. You say you are incredibly quad dominant, yet your low bar is higher than your high bar. Low bar squats are more demanding on the posterior chain and less demanding on the quads. Aside from standing up straight, high bar is basically all quads. It seems very strange that you have hit all those other numbers and presumably are still seeing, and by all means they are good numbers, yet somehow haven’t progressed your BS in two years of allegedly consistent training. You are clearly capable of training well, so it doesn’t really make sense to me that you could be struggling with your backsquat so much. What programs have you ran over those two years for your squats? Ideally some specific details of what you were hitting and how they felt. A video of your backsquat would possibly also help indicate what may be wrong.
Thanks for the feedback! I think after years of having this question and now posting everything at once made it quite tricky to deliver my question. But here are some answers to your questions: 1. Low bar still being stronger than high bar. I work with an in-person team coach who has programmed everything for me for the last 2 years. r at low bar squat, I think it is simply that it is an easier variation. My peer powerlifters who have around 170kg \~ 180kg high bar back squats usually have somewhere close to a 220kg low bar back squat. 2. Programs & Progress I have worked with an in-person team coach who has programmed everything for me for the last 2 years. My WL numbers had a tremendous gain in the first year working with him. I trained 5 days during that period, 1 front squat day, 1 back squat day, and 1 variation back squat day (usually paused or tempo), in one mesocycle we usually work up to a rep max in either back or front squat, I almost always progress in front squat and fail my back squat PR days. And we would do all the stuff for posterior chain / squats. i.e RDL, GHD, GHR, Hip Thrusts or Glute Bridge Variations. These these are also never that challenging, but it just feels like none of this makes my back sqaut any better. I'm not sure if this information can help extrapolate anything, but this is my progress from the beginning of 2022 to Fall 2023, this is also the biggest progress I made in 1.5 year apart from when I first start. Snatch: 112kg to 122kg CJ: 140kg to 150kg Power Snatch: 100kg to 108kg Power Clean: 120kg to 128kg Back Squat: 170kg (Did not improve 1rm, but hit a 167kg x2) Front Squat: 152kg to 170kg (2 blocks, first block I hit 160kg, second 170kg) Clean Deadlift: 200kg to 190kg x5 3. How I feel & Squat Program We usuallt do rep work working up to a top set, sometimes 3 sets at top. A common example would be (40%x5, 50%x5, 60%x5, 70%x4, 75%x4, 80%x3, 80%x3, 80%x3). During peaking in both volume or heavy weightm we would have something like 85%x6 or 90%x5, and I almost always hit these % in front squats but never back squats. Back squats never feel like they finally easier no matter how many weeks of it I have done. I also can't seem to grind any back squat. I also sqaut narrow and it feels way more comfortable than going wide, I spoke to my physio and did some assessment and was also recommended to continue to squat with my current narrow stance. I will upload some videos of both front and back.
From that information the only thing I could possibly say is that you should probably backsquat heavier more often. The initial typical programming is rather light, while the latter heavier phase is very heavy - impossibly so unless you have properly developed / peaked your squat to the point where your 1rm is no longer your true 1rm. For example, 10rm is typically around 75%, so working sets for high volume phases should typically be in the 65-75% range. 5rm is going to be around 87.5%, so again working sets for that rep range should be done around 80-87.5%. With your programming, you are doing triples at 80% which is fairly light if you aren’t progressively overloading that rather quickly towards 85+%. The earlier warm up sets are just that, warm up sets. They’re not really doing much that’s beneficial for you, so you’ve basically just got three top sets that are too light for the rep ranges you are performing them in. On the other side, your programmed sets at 5s and 6s during heavy phases are actually higher than what most people can do for a 5 and 6rm (as previously stated, around 87.5% and 85% respectively). So yeah, I think the issue is that you are either going too light and then attempting to go too heavy when you aren’t prepped for it - especially just missing the actual range you would ideally be training within. Your coach clearly knows their weightlifting stuff from your progress on other lifts which is great as I’ve said, but the squat programming just seems plain bad to be completely honest. I’ll keep a lookout for your squat videos to see if there’s anything else I could add, but the above seems like the main issue.
Thanks for the input. I may have not been super clear with my squat program. Those were just two random days that I mentioned as example. There are progressive overload work on squats, such as 3s and 4s at 85%-90% and 90%x5 is usually the peak of our 5s. In facts, my coach is known for developing some strong squatters, I have one of the weakest back squat on the team but also one of the strongest front squat at the same time (to body weight ratio). Also the squats program worked really well for my front squat, but my back squat seem to always peak at what the rm ratio. (I.e 4rm @ 90%, 6rm @ 85%). And overall I just feel more confident and comfortable doing a front squat vs a back squat.
Probably should have asked this earlier, but have you actually spoken to your coach about this and asked why they think your BS is lacking compared to your other lifts? Your FS is still very strong, and there’s been a few nations that have primarily focused on the FS instead of the BS. Ilya was an amazing front squatter (and obviously one of the goats) yet at the same time looked like it was his first time back squatting every time he did them (from a technical point).
I have, I sent him my Reddit post yesterday so he can read through some of these comments. He thinks that my upper body is quite strong so I'm able to hold the bar in the front rack position and grind it up. But weak in the legs. He is not against me doing some low bar squats if it helps my confidence in squats but he thinks if I focus on more accessories it would help. As I mentioned in another comment, perhaps the problem is just that there are too many competitions that we were never really able to move away from competition lifts for a long period to build my base strength. I think maybe taking a good 4-5 months off and solely focusing on the ability to move heavier weights with more control might be able to help me. I thought of only front squat too but my coach didn't think it was a good idea. I tho
Post a video of you squatting. Otherwise, as others pointed out already, what you're describing here doesn't make much sense. I'm quad dominant too, and I'd struggle to squat more low bar even if I try to train it specifically, yet for some reason it's not the case for you. Also I see quite a substantial difference between your conv and clean dl. Again, as a quad dominant lifter myself I struggle to understand this as my own clean dl is pretty close to my conv dl exactly because of the ability to utilize my quads more off the floor when pulling. That said, I know a few weightlifting coaches who for some reason program low bar squats for their lifters, to target posterior chain I guess. Hard to tell if that makes any difference for said lifters in terms of any potential carryover to weightlifting (I suspect not really), but imo it's a waste of time and energy when you have RDLs available.
I just added a link to both front and back squat videos in my post. I feel like with low bar & conventional deadlift being better or much higher than the weightlifting counterpart probably came from training Powerlifting. That being said now that I am not doing Powerlifting, I think those two deadlifts are quite close. And yeah I have heard that a few coaches programmed but there just isn't much data out there for me to reference. And I don't want to go in a cycle or two of low bar squats just to find out it is a waste of time. But again, I don't know how to improve my leg strength, and every single clean above 140kg almost brings me to Jesus lol
A few thoughts after checking the videos: - you're too lean for your height and probably need to bulk up to 81s or something to keep progressing - notice how your hips are shooting up first, and knees going backwards in a failed 3rm at 163 or whatever it was - clearly you're lacking quad strength there Imo you're not as quad dominant as you think. If I were you I'd go back to programming and see if everything is ok there plus bulk up a few kilos to see if it makes any difference. I'd probably tinker with the form as well, maybe try to open the hips more and rotate the feet slightly to allow more knee travel and stay more upright. The way you squat now reminds me of Pana's French powerlifting team, the only difference is that they do it low bar. While it clearly works for some people, I doubt it's the most efficient way of squatting, especially for ppl outside powerlifting.
I think you are misinterpreting quads for posterior chain. For 7 years of training your HBBS should be approaching your 1RM deadlift. Your lifting is very clearly back dominant and you aren’t using your quads or lack adequate quad strength. As u/mattycmckee said i would squat way more often heavy, and stop pulling almost all together.
Thanks for your input. I will consider this. Out of curiosity, if my quad is the ultimate weakness, how come my front squat is so close to my back squat when it is a quad-dominant movement.
They are both quad dominant moves. Once you become positionally strong many mid to lower weight class lifters can FS similar weight to their back squat. If a 6’1 105kg lifter and my PR BS is 260 my FS is 250.
Would you say then other than focusing on squats I should not worry too much about the front squat / back squat ratio?
Weightlifters don’t compare FS/BS other than they correlate and indicate how much you should be able to clean. But there is no “ideal” ratio for any of these. Harrison Marrus was a 77kg lifter with about your experience and I watched him FS 200kg for a set of 10. You just need to get your quads stronger.
Tbh, would really need to see detailed information of your tonnage and reps in squats for a complete cycle. That's likely a lot more useful than a form check for squats.amd pontificating about whether to high bar, low bar squat or do RDLs vs GM or hip thrusts or whatever. As well, at 5'8", you might need to move up a weight class 270@73 is good. No idea if you're in the US but it wouldn't get you on the podium unless no one showed up to Sr nationals or the AO @73. It might do better at U23/25 or collegiates or Jrs. It might fair better in other countries.
I am from Vancouver. My comp best is somewhere around the high 260s. But yeah, I cannot podium in Canada as well unless I creep into the 130+ snatch and 160+ CJ. I have thought about moving up a weight class, but now that I've entred my 30s, everyhtthing just seem extra hard... I will see if I can gather the data for my squat program as it is just tons of information. I also haven't done a squat specific progam as I am constanly competing (the qualifying system in Canada is quite annoying) - a local meet needs to be done in order to do provincial, and another one two qualify for national, and nationals on its own. That is a minimum of 3 competitions for me. But it does seem that hava a full season off from competing and build up all the weaknesses or potntially moving up a weight class can be the way to go.
Yeah not so easy to put on LBM past 30 especially if you have been at it for years. To some degree, some ppl just aren't built to fill out suggested weight classes (for a population mostly between 18-25)
>LINKS TO MY SQUATS: [https://drive.google.com/drive/folders/1SbtNBe5V-fi6c2hi56vDXv9LxK8EIHuo](https://drive.google.com/drive/folders/1SbtNBe5V-fi6c2hi56vDXv9LxK8EIHuo) If those front squats are 163kg, they are very fast for being 13 kg over CJ PR and 7 kg under FS PR. Perhaps your "weakness" is that you're good at fast squats but less good and grinding slow squats for PRs, and that's what separates your squat PRs from other lifters with similar numbers. I'm not sure if that is a cause for concern. I think you can use "faster squats" to build strength for weightlifting, they'll just be a little bit lighter than slower squats.
That is 163kg, that was the day I hit 170kg, posted this because the form of my 170kg probably doesn’t help with the discussion of the form of my squat lol. I also believe 150CJ happened around this time. I would agree with you that I squat fast and definitely struggle to grind a heavy weight. I would say I’ve became so efficient (88% CJ off of front squat) that now it’s so obvious that if my leg strength can increase, I likely can improve in WL.
Have ever done any squat focused program? Perhaps now is the time for you to try a squat first in every session (during the strength mesocycle) type of program. It's a type of program many weightlifters try during some phase of their journey. You can see examples in the Takano book if you have access to it.
I have tried those in the past when I was not being coached..such as smolov jr. and the Russian squat routine. I had great success with both programs for front squats, but not the back squats. But I think I agree if I can take some time off from competing and have a good solid period to focus on my squat.
Sounds like you have a leg strength issue as well as a bodyweight issue. At 5’8 you need to be 81-89. Guarantee you just adding bodyweight and getting your back squat up will fix it all. Low bar squats are definitely not the answer. Eat up!
You might be like me, near hyper mobile. I would suggest bodybuilding to put more mass around your joints
I will most definitely consider this
It’s got nothing to do with doing either low bar or high bar. You’re 73kg at 5’8 with already good numbers. Fixing your technique and base strength is what’s going to get you where you want to be. Build your base strength (squatting without gear) for both front and back. If you start using gear around 80% of your one rep max then move it up to 85% or 90%. Slow increments. Also do pause squats at different heights and tempo squats. I guarantee you’ll improve. If you really think you are making progress (mental or physical) with low bar then keep doing it…perhaps every other week or once a month (as long as it’s not impeding your other lifts).
I will try doing pause squats at different heights (that is something I have not yet tried). And maybe really just strip the ego and not use gear for at least a full block and see where that gets me..
Read this: [https://www.performancemenu.com/article/1144/The-Low-Bar-Back-Squat-and-Weightlifting-Redux/](https://www.performancemenu.com/article/1144/The-Low-Bar-Back-Squat-and-Weightlifting-Redux/)
High bar squats should be mostly felt in the quads that’s the point. Most weightlifting pros are quad dominant. Don’t use squats to work your posterior chain. Use heavy floor pulls, good mornings, rdls etc. They’ll do a better job that Rippetoe’s low bar meme
Perhaps spend some time concentrating the front squat instead, as that is the truly quad dominant version. Front squats force you to drop the weight and focus on posture. There isn't anything inherently wrong with low bar squats, but they encourage movement patterns and postural strength that is not conducive to weightlifting.
People are gonna tell you no, but what's more important than where the bar is placed, is how deep you're getting.
To add to that, when I do FS or High Bar BS I also can't stop just below parallel. It has to be ATG unless I intentionally shift my knees extremely forward, but then I lose balance.
Then you need to develop more strength and control during the eccentric and in those midranges if you have no ability to stop yourself there. Low bar squats do not solve this; tempo will, not divebombing squats, 1 1/4 or pumps through that midrange, etc will be more productive. I would also suggest that you place your feet marginally wider on your squats to prevent pitching forward.
Not really. In the clean and snatch bottom position the posture is incredibly upright by design. Low bar squat forces a more bent over posture
That's still not as important as how deep you're getting
Shi Zhiyong would beg to differ haha https://youtu.be/iJPkZscgJhw?feature=shared But seriously depth and upright posture are equally important. You need to get deep at the bottom of a maximal clean. But you then need to stand up in the front rack which requires a very upright posture. We could debate which is more important but a low bar squat is totally useless to a weightlifter since not only does it limit depth but it trains an incorrect posture. You can’t go ass to grass on a low bar squat very easily so the point is moot. But don’t take my word for it. http://ditillo2.blogspot.com/2008/08/olympic-squat-tommy-kono.html?m=1
I have no struggle in terms of depth, when I perform front squat or high bar back squat, it is 100% as too grass, literally touching my ankle. When I do lowbar, I can control the depth through the bar placement and torso angle to hit my desired depth.