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Old 07-05-2012, 04:01 PM
Bluecore Bluecore is offline
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Join Date: Nov 2010
Posts: 47
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For the squat, what you want is a nice controlled motion. I disagree that using the momentum out of the bottom is in and of itself a bad thing, it actually helps me initiate hip drive. Squatting below parallel in any situation is ideal, but you can only go so deep before having activated all the muscles possible for the motion, making going further deep less beneficial (and will prevent you from putting up heavier weights, which should be the goal along with activating the most amount of muscles and CNS activity). I do agree that "dive bombing", which to me means squatting down at an accelerated rate rather than a smooth, controlled motion is bad and you will eventually hurt yourself that way, especially if you aren't an advanced power lifter.

You want to establish your back angle and knee position about one third of the way down and it should remain that way through the whole squat until you come back UP to that point and begin to stand straight up again. If you're squatting low bar, knees should be out (left to right) in a straight line with your toe (this is because your toes are pointed out, more so than in an olympic squat), and in any kind of squat they should be at LEAST a little bit in front of your toes (more so in an olympic squat since your toes are essentially parallel and the knees have to go somewhere in order to maintain the correct back angle and keep the bar over the middle of the foot). Too much deviation from left to right or too far out in front will hurt you over time. Like IW said though, there is a huge difference between soreness and pain.

How is your post workout nutrition? You may just not be eating enough.
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