ME Squat day

Pulled sumo again today, I didnt wann pull conv. cos its supposed to be a deload week.I tried to get a wider stance and had my feet less than 1cm away from the plates.I cant go wider unless I get a longer bar!!They felt fucking incredible for my hams and glutes, I got vids I hope they look better than last week!! :) I stopped at 150kg on the bar I probs had a little more in me I think. I did front squats off a box next, very hard on the shoulders but I guess I need to strengthen them.I liked them tho so I will do them again.Finished with abs for just 2 sets (deload week).

ME Squat day 30/6/08
Sumo Deadlift 1x1 130kg,140kg 150kg
Front Squat 5x2 40kgx2,60kg 70kgx2 (form work is all)
Pulldown Abs 2x8 70kg

Gonna get those briefs Darkhorse suggested when I got some spare cash.

Were you instructed to do those front squats onto a box?

No, I just like a box when I'm learning a new movement.

good shit hopper. i love sumos!!!!!

Nothing wrong with front squats off a box. Just try to elimanate that little backwards rocking of course but that's a good idea to get your depth right and you can do them as an alternative anytime as well.

Sumos looked better. You probably do have more in you. But it's good to be conservative with a new movement.

Actually, I think there is something wrong with front squats off of a box, though I understand the thought process behind it. Actually, let me take that back... nothing wrong with using a box, but I think there is an issue with the way you are using the box. You are sitting back on it like it was a back squat.

Watch this
Now, I think you could modify your squat onto a box to make it translate to a free weight front squat better. Rather than having the flat edge of the box behind you, turn a corner so that it sits between your feet. This will allow you to move straight up and down over the heels better. As it stands now your butt is coming way back, and if you are learning the movement... well, you will find this to be very impossible as the weight climbs.

Not trying to bag on ya, just trying to fix some minor details before you create a bad habit. As someone that has created YEARS of bad habits, trust me... learn it right!

At any rate, in a front squat the torso should be upright and your butt should come down basically between your heels. In order to do this you need a fairly narrow stance and your knees nees to track out over your feet, as opposed to powerlifting back squats where you really want your shins as vertical as possible, forcing that really accentuated backwards hip movement (hip break) to start the lift.

All the same, it is nice to see someone at least try something new, and front squats to boot! Nice work!

good stuff hops. dig the sumos.

Thx guys I am diggin those sumos ATM! :)


Andrew I watched the vid man, dont worry mate noone here will get upset from critiques, thanks for dropping by man appreciate it.I'll look at the front squats some more, I am definately sitting back alot on them like a normal box squat.Cheers.