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File: squats.png (375 KB, 710x813)
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when you squat how to straigt back if always waylt not even distrute ?
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>>76677526
Ai is cancer
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>>76677526
If the wayIt won't distrute you might not be a squat dwarf. You don't have to squat you know, what are you going to be world powerlifting champion and win the $500 grand prize
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>>76677526
Just turn green worked for me
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>>76677526
For real, though, the answer is to lower the weight until you can achieve the proper form. I'm just starting out back squats after years of ignoring them, and it's easy to tell that leaning forward is cheating.
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>>76677594
bro i struggle so much to get into a deep squat just with bodyweight. i think i just have 0 ankle flexibility. i used to think it was hip flexibility and i trained that for a while which helped a bit but i still have to lean forward quite a lot. i just want to be like one of those asians who squats down over a fire to cook his dinner. pic related i could do fine because his knees arent going in front of his toes at all but when i see fatass powershitters going ass to grass with their knees so far in front of their toes i get jealous. does having weight on your back help the same way holding a counter weight in front of you helps?
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>>76677594
>it's easy to tell that leaning forward is cheating.
Some people have no choice, depends entirely on body geometry. Lifting is mostly dumb guys who never learn shit like that and say "keep your back upright", even coaches.
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>>76677623
https://www.youtube.com/watch?v=Av3LO2GwpAk
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>>76677620
>does having weight on your back help the same way holding a counter weight in front of you helps
not as much, but it does help. it's easier to get better form and depth with some weight on your back than with just bodyweight. the easiest way to go super deep for a stretch or drill would be to hold on to a pole in front of you.
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>>76677620
>>76677623
It's OK to widen the stance, raise your heels on a block, and lower the weight, if that's what you have to do.

>>76677634
Absolutely excellent video, but it ignores that we squat in 3 dimensions. I think a lot of people are going to watch this and use it to justify their having just not tried properly.
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>>76677529
fpbp
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>>76677526
Mark Rippetoe solved the squat
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>>76677526
form check?
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>>76677710
No bot u did
>What ar3 on about now hooman?
Here bot:
>>76677556
Only unironically, squat is cancer for so mamy reasons
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I do pistol squats to the bench and back up.
I know it's suboptimal but is it "bad"? Do I need to add another exercise to compensate?
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>>76677717
>botschizobot replied to the ai garbled nonsense
my fucking sides
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>>76677657
>Absolutely excellent video, but it ignores that we squat in 3 dimensions. I think a lot of people are going to watch this and use it to justify their having just not tried properly.
I squat in 3D motherfucker. With heeled lifting shoes, and a wide stance, I still have to peg my chest to my knees to get parallel high bar.

I basically quit because it sucks.
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>>76677526
Right just falls over backwards
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>>76677715
Very fun/10
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>>76677736
100% chance you haven't tried dialing down the weight to something you can execute with proper form, motherfucker.
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>>76677727
lmao
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>>76677526
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>>76677715
Amazing, i'll start doing this
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get
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>>76677526
The way the person on the right is standing is not physically possible.
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>>76677747
>100% chance you haven't tried dialing down the weight to something you can execute with proper form, motherfucker.
It's actually harder with less weight because the body weight to barbell ratio is higher, and the barbell is farther forward than your center of gravity. Squat dwarves just never get it.
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>>76677715
you can progress with pic rel if you want more tension at the bottom
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File: 1748635985020947.webm (1.99 MB, 720x1280)
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squat god reporting in
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>>76679514
The first 3 reps counted
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>>76678382
seconded, higher weight acts like an anchor. I've had people recommend training squats with a broom handle and that shit was nearly impossible, for me at least

Honestly long leg fuckers need to stick to hack squats or belt squats
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>>76677715
major kek
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>>76678382
>>76679574
Long legger checking in. 6'1" and more leg than not. I'm not saying no weight, I'm saying reduce the weight. If you're folding like a deck of cards as you squat, it's a posterior chain lift, and you've literally failed to build the strength to squat with proper form.

Drop it to about 50lbs and give it an honest fucking try. Or don't, but expect suboptimal results forever.
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>>76679761
>If you're folding like a deck of cards as you squat, it's a posterior chain lift, and you've literally failed to build the strength to squat with proper form.
You don't understand body geometry. The video explains it if you actually want to.

tl;dr Some people can't even get parallel with flat feet and normal stance.
>you need to work on ankle mobility
Nope.
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>>76677566
based jolly green giant
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>>76677526
who needs PTS when you have ChatJeetPT.
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>>76679290
thanks, i'll try next this next week!
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>>76677526
Both of these are bad squats because they're nowhere near parallel.
That said, there's nothing wrong with forward lean. Yeah, the ideal squat would have your torso almost vertical, but that all depends on factors you mostly can't change, such as hip anatomy, torso:femur ratio, ankle mobility, etc. There's a reason all the elite chink weightlifters look like disproportionate goblins with long ass torsos and tiny little stub thighs, so they can pop into a deep squat with barely any movement whatosever
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>>76679574
If your legs are proportionately longer, it's not a total game-over for squats. You just have to change your technique. Working on ankle mobility, using squat shoes, focusing on a squat technique where you push your thighs out instead of completely forward. And also front squats are a fantastic for allowing an upright back since the center of gravity is shifted forward.

I have a short torso and long legs and I'm able to ATG squat. Will guys like us ever be olympic champions? No. But we shouldn't write off the whole exercise just because we're not genetic freaks specifically tailored and optimized for a movement. It'd be like saying there's no point swimming unless you have the freakish proportions of Michael Phelps.
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>>76681420
This.
I have long as fuck femurs, and while I'm not built optimally to squat, I have managed to hit a 550 beltless single in running shoes and cargo pants to below parallel in the past because I spent a LOT of time learning how to work with my anatomy instead of against it.
Do I lean forward more when I squat? Yes, no other way I can do it with my build. Did it stop me from outsquatting 99.9% of /fit/? No.
Now, as an old man, I'm back on the quest to hit 500 again. Not looking to set a PR at the half century age mark, I just wanna feel what it's like to dunk 5 again. Now, it's the fortitude to restart the journey after taking some time off lower body that's the challenge.
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>>76680123
>don't understand body geometry
I understand that if I lean my torso down from the hips and then straighten up, that's a posterior chain motion, not a squat.
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>>76677526
>ai slop



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