Comments on: How to Find Your Weak Spot http://www.projectswole.com/fitness-tips/how-to-find-your-weak-spot/ A place where beginner, amateur, and experienced athletes can maximize their physical potential through conditioning, weightlifting, nutrition, and discipline. Fri, 10 Sep 2010 03:45:59 +0000 hourly 1 http://wordpress.org/?v=3.0 By: Steve http://www.projectswole.com/fitness-tips/how-to-find-your-weak-spot/comment-page-1/#comment-9763 Steve Tue, 16 Mar 2010 17:07:04 +0000 http://www.projectswole.com/?p=3841#comment-9763 Congratulations buddy. I'm glad you killed those squats! Congratulations buddy. I’m glad you killed those squats!

]]> By: Josh T. http://www.projectswole.com/fitness-tips/how-to-find-your-weak-spot/comment-page-1/#comment-9739 Josh T. Tue, 16 Mar 2010 05:53:20 +0000 http://www.projectswole.com/?p=3841#comment-9739 Blaow!!! Thanks for the motivation and guidance on squats, Steve! I recently squatted 275 twice on my own and the third time with a spot coming out of the hole. To me, that is amazing, the most weight i have ever squatted twice. And i have you to thank for giving me the courage and skills to achieve this goal! So, thanks again, for all that you do on ProjectSwole! :) Blaow!!! Thanks for the motivation and guidance on squats, Steve!
I recently squatted 275 twice on my own and the third time with a spot coming out of the hole. To me, that is amazing, the most weight i have ever squatted twice. And i have you to thank for giving me the courage and skills to achieve this goal! So, thanks again, for all that you do on ProjectSwole! :)

]]> By: Josh T. http://www.projectswole.com/fitness-tips/how-to-find-your-weak-spot/comment-page-1/#comment-9144 Josh T. Thu, 04 Mar 2010 21:36:59 +0000 http://www.projectswole.com/?p=3841#comment-9144 That helps TREMENDOUSLY!!! I can better utilize good form if i can visualize it by doing something other than the exercise, so by trying to hip thrust that will help me greatly. I have been trying to get out of the hole with my quads, and it isnt working. lol I am more of an explosive lifter, so when i struggle, it doesnt work well for me. I will fight it until i can't lift the weight, but i just don't do as well if i am not exploding. I will make sure i practice doing the hip thrusting coming out of the hole, as that helps me to lock out in a deadlift, i didnt think it would apply to squatting as well. Thanks again! That helps TREMENDOUSLY!!!

I can better utilize good form if i can visualize it by doing something other than the exercise, so by trying to hip thrust that will help me greatly. I have been trying to get out of the hole with my quads, and it isnt working. lol

I am more of an explosive lifter, so when i struggle, it doesnt work well for me. I will fight it until i can’t lift the weight, but i just don’t do as well if i am not exploding.

I will make sure i practice doing the hip thrusting coming out of the hole, as that helps me to lock out in a deadlift, i didnt think it would apply to squatting as well. Thanks again!

]]> By: Steve http://www.projectswole.com/fitness-tips/how-to-find-your-weak-spot/comment-page-1/#comment-9143 Steve Thu, 04 Mar 2010 21:20:47 +0000 http://www.projectswole.com/?p=3841#comment-9143 haha! The truth hurts buddy. Work on perfecting your form at a lower weight. Stretch yourself out by doing ass to grass squats with just the bar, and work up from there. Sit in the bottom position for a second, then bust out of the hole as fast as you can. When you go down, you need to constantly tell yourself to keep your head up and chest out. Consider looking at something high on the wall or even on the ceiling. If your head starts slumping forward, keep it up! Hold the bar lower on your back, perhaps at the back/bottom of your traps instead of right up on your neck and shoulders. You are going to want to use your glutes and hips to drive the bar up, rather than just pushing with your quads. Essentially you want to be hip thrusting into the open air in front of you. Not sure if that helps at all, but you can do it. Also, mix it up with some front squats now and then. Those bastards will really teach you to keep your head up, otherwise you'll drop the bar. haha! The truth hurts buddy. Work on perfecting your form at a lower weight. Stretch yourself out by doing ass to grass squats with just the bar, and work up from there. Sit in the bottom position for a second, then bust out of the hole as fast as you can. When you go down, you need to constantly tell yourself to keep your head up and chest out. Consider looking at something high on the wall or even on the ceiling. If your head starts slumping forward, keep it up! Hold the bar lower on your back, perhaps at the back/bottom of your traps instead of right up on your neck and shoulders. You are going to want to use your glutes and hips to drive the bar up, rather than just pushing with your quads. Essentially you want to be hip thrusting into the open air in front of you. Not sure if that helps at all, but you can do it. Also, mix it up with some front squats now and then. Those bastards will really teach you to keep your head up, otherwise you’ll drop the bar.

]]> By: Josh T. http://www.projectswole.com/fitness-tips/how-to-find-your-weak-spot/comment-page-1/#comment-9142 Josh T. Thu, 04 Mar 2010 20:40:40 +0000 http://www.projectswole.com/?p=3841#comment-9142 Damn you Steve. LOL It's not that i hate to squat, but i feel like im not very good at it. The best i can do is a couple sets of 225 x 5, then i must go down to 205 and then 185. Max is somewhere around 285, probably on the lower end. My biggest problem is i feel like when i go down, that i have nothing to push with when i'm "in the hole." Therefore, i don't go very heavy, and im not growing. I started out struggling with 135 so i have definitely seen progress, but you know what i mean. Also, when i start to struggle at the bottom, my chest dips down and my ass comes up, so that i can essentially transfer some of the load into my back, and then perform a half-ass squat/good morning coming out of the hole. I don't think to do this, i just naturally do this when it's put up or shut up time. And it's disheartening. I realize that in the world of weight-lifting, particularly powerlifting (my style), where they are constantly maxing and working out with really heavy loads for 5 sets of 3-5 reps, even 2 reps in some cases, that the SQUAT is the exercise that separates the men from the boys. And i want to be better at it. I am determined to be better at it. Damn you Steve. LOL

It’s not that i hate to squat, but i feel like im not very good at it.
The best i can do is a couple sets of 225 x 5, then i must go down to 205 and then 185. Max is somewhere around 285, probably on the lower end.

My biggest problem is i feel like when i go down, that i have nothing to push with when i’m “in the hole.” Therefore, i don’t go very heavy, and im not growing. I started out struggling with 135 so i have definitely seen progress, but you know what i mean. Also, when i start to struggle at the bottom, my chest dips down and my ass comes up, so that i can essentially transfer some of the load into my back, and then perform a half-ass squat/good morning coming out of the hole. I don’t think to do this, i just naturally do this when it’s put up or shut up time. And it’s disheartening.

I realize that in the world of weight-lifting, particularly powerlifting (my style), where they are constantly maxing and working out with really heavy loads for 5 sets of 3-5 reps, even 2 reps in some cases, that the SQUAT is the exercise that separates the men from the boys. And i want to be better at it. I am determined to be better at it.

]]>