Howmuch?

[1xACE]

teg is a master of the jump cut. great videos man. even tho i'm 2 yrs late on this comment.

[PkGregor]

You "fix" or set the bar, when you raise your sternum and put your elbows back. The hands should be neutral, with a thumbless grip and holding the bar down.

The back and the knees look good though, but I don't know enouzght...

I would rally recommend getting and reading the book.

good luck with your training!

[PkGregor]

hey

if you want to continue with squatting, you should get the ebook "starting strength" and read the technique about the squat and you should also let someone(maybe mark rippetoe himself in his forum) check your technique.

unfortunately, i don't know enough about the correct execution. But I DO know, that the weight should rest on your traps and you should only "fix" it with your hands. The hands shouldn't hold it up. They should hold it down and be in a neutral position, not flexed.

[TraceurKyle]

Hey Teg, I presume that you are quite fond of squats. I'm just wondering if your familiar with Starting Strength by Mark Rippetoe?

[gpjwalksagain]

why not just buy a squat rack? haha, and a proper olympic bar with plates. or just go to a gym!

[Buddhamusstube]

Teige I have a question, are the sprints being done after each set of Squats as part of a potentiation program or just being done as a side?

[Teghead]

We were doing a cicuit type thing, set of squats, set of pullups, sprint, repeat.

That wasn't informed by any sports science or anything, I mean if you want to kow whether potentiation is worth doing or whether circuits or intervals are better, I don't have any advice other than to start at google, for sports science journals or something.

[Buddhamusstube]

Ah cool man, i was just wondering if it was being done right after the squats or just part of a circuit like you said.

[arseniy0410]

On you pull-ups do your wrists pop? right when I'm as high as I can pull they pop, anything to remedy that?

[Teghead]

If you mean a sort of dislocating, structure change pop..

Otherwise I've never come across your kinda popping. Stronger wrists will stop the former, not the latter. You could use a local climbing centre if you have one, or you could do some wrist curls and extensions with a dumbell or something.

There's lots of gimmicky things for training grip strength too but they're mostly pretty rubbish.

If you put more of your palm over the bar and keep your wrist flexed (curled) it might not 'pop',

[arseniy0410]

yes i kinda feel something shift in the wrist, i can't quite figure out what, kind of snaps?

[Teghead]

It sounds like the same thing I've had sometimes, and a friend of mine gets it too.

Does your ulnar process (bump on the outside (lateral) side on the back of your wrist) move in any way? Does it feel like something on the lateral side of your wrist is extending or dislocating?

I can't find out what it is exactly online; some kind of cogenital dislocation maybe. So long as it dosn't hurt it might not matter, but you want to reduce the frequency of it happening, by strenthening your wrist.

[arseniy0410]

It happens when I'm going Close Grip pull ups, and go all the way up, there is a slight shift in the wrists, kinda outward. It is not painful, and I don't lose pulling strength. just wanted to ask because it was weird.

[CeetjePK]

Oi dudes

Those squats seem to go rather deep. I was always told (by trainers and elders) not to go that deep like u guys do. Not saying i know better, just wanted to know your points for going that deep in your weighted squats...

Peace

[Teghead]

The idea behind going deep is very much dependent on your flexibility. If you can't go deep without keepng your heels on the floor, back straight, and weight central then you shouldn't do it.

The benefits are that you engage more muscles through a larger range of motion, and so get better strength gains. It is safer for your knees to change from eccentric to concentric when you're deep, as your knee ligaments offer less stability at approx 90 degrees. It think it may also help teach stability.

[TraceurKyle]

@Teghead Yes, stopping at 90 degrees or less is a really bad idea. It puts more stress on your knees and does not allow you to recruit your hamstrings or use much hip drive. So squatting at 90 degrees will most likely give you over developed quads. Full deep squats have tremendous benefits and are very important in general strength development. Teige I know you do a lot of research, so I'm wondering if you have ever come across Starting Strength by Mark Rippetoe? Its an excellent resource.

[Teghead]

P.S. there are ways to improve your squatting mobility if you want to be able to go deep (whether for barbell squats or just so you can comfortably sit on your haunches...)

[CeetjePK]

Allright man. You made some pretty good points in there that'll start a discussion back home... Either way, i would 've never thought about the balancething as i only focuse on power. Don't mind if i say i'm gonna look up some scientific info to back those interesting facts you gave me...

And about squatmobility... Yeah i'll definetely search for those on the net and library...

Thanks again

Peace

[Teghead]

Please lemme know what you do/don't find. I would like to know if I'm talking shit and training dangerously. =)

I've also met people that are very restrictive about squats, don't go past 90, etc. So it's a common opinion, but I think the misunderstanding is that because many people are inflexible, deep squatting is bad for everyone. I think fears in fitness coaching get magnified because of insurance issues.

[gloveak47]

I'm 3 weeks into doing this routine and am loving it. Thanks Teige for my new winter workout!

[ConorParkour]

How long do you rest between sets?

[aiirmaan335]

teige I forgot to ask you how many sets should I do when squatting??

[Teghead]

Depends, what other exercises do you do in the same session, how many reps (how heavy) are you doing?

If the reps are low like anywhere between 1 - 10 then you could do as much as 5 sets. Although if you're doing other exercises that take a lot of effort, 3 sets is more manageable, coz you want to keep your workout under an hour maximum.

3 is plenty, and if you still feel like you havn't done enough go for a 4th, but 3 should be good especially in the beginning.

[aiirmaan335]

I am training max strength so I have the weight high so I can only do 5 reps on each set. I'm gonna do 3 sets then of 5 reps each set. but When I train sometimes it takes more than 1 hour because on monday after squats and pullups I do calf and toe rasises and then lower back and abs. isnt there another way to train those and I train 3 days a week. how do you do it?

[Teghead]

Well, you could leave back and abs out as they are used in squats and pullups respectively, then do them another day (or not atall). Calf and toe raises shouldn't take that long, do them between your other exercises and just do everything faster and with less rest.

High intensity will benefit you most. =)

[aiirmaan335]

ok I'll do that thanks. =)

[gaymarthajones]

Power of Rah! Nice one dudnt know you listened to dub!

[payforaday]

Also forgot to mention to never look at the ceiling when training squats like PKAfroMonkey said. That can cause quite a few problems.

[gc5484]

Fuuuuuuuuuuun. Barefoot and shirtless, the way to go!

[payforaday]

"Massive fat shit hangin out" LOL I lost it right there. By the way, you'd probably benefit from keeping your thumbs over the bar and your wrist's straight. It prevents weight being loaded onto your wrists witch can cause pain similar to over-training handstands.

[JRcampilloG]

lol...!

[ashleychapmanpk]

1:07 .. you have a tail!!!!!

[Zcqead]

I need to do more vanning and condensationing.

[ilabaca520]

I want make friend with you... And can you tell me you MSN? and I`m a chinese boy...

[RupertVids]

ahahah

[yaogog]

you've got strange balls!!

[aiirmaan335]

is there some kind of exercise/stretch that help?

[Krpi]

First of all learn to feel the sensation of your back rounding so that you can indentify the problem when it shows up.

The actual flexibility is most commonly a matter of ankle, glute, hamstring, hip flexor and/or adductor flexibility. So mobility work and stretching for all of those.

Exercises that help: goblet squats and box squats from the position your back starts to round. There are probably more but those popped into mind first.

[aiirmaan335]

ok thanks I'll work on that ^^

[aiirmaan335]

how do you keep your lower back from curling when doing squats?

[PKAfroMonkey]

look high enough (i look at the ceiling) that when you do the squat you can feel the wrinkles in the back of your neck. This usually fixes the bend in your back. hope it helps

[aiirmaan335]

I've already fixed the bend in my lower back but thanks anyway ^^

[PKAfroMonkey]

lol oh ok x] yea no problem

[aiirmaan335]

nice training :)

[Krpi]

The position of your wrists during squats seems kinda awkward but if you have to set up without a rack then I understand. I've found that a low bar position + hands a bit wider and wrists straight has worked really well.

Have you considered building your own squat stands or doing the good old power clean and front squat combo?

[poser1005]

BY THE POWER OF RAH

[AfroPK]

Hey teg, when you are doing squats you should keep ur thumbs over the bar cuz otherwise your wrists and elbows are taking the weight rather than ur trapes supporting it.

You'll know you have got it better when ur wrists are straight rather than bent at a 90 degree angle. Nah mean?

[Teghead]

I'll try that, thanks. Are you referring to a high bar position or low bar position by the way, it's only a problem with low bar position that I'm using here.

[jamalsfreerun]

this whole video reminded me of jujimufu

[Pawl2]

i wish i could hold weights with my butt too

[harleyelliott]

be careful with weights..body weight movements are nicer :) I think anyway..

vandalising is illegal, dont get screwed by the cops. peace bro, x

[Teghead]

Incorrect statement.

[hooperz06]

nice keep it up

[MarkRileyParkour]

Dear Teg, do you deadlift? From Mark.

[Teghead]

Dear Mark, not yet.

[abdo1]

Your door frame is gonna break Tegs blud. See that crack forming at 2:20, that will get bigger and bigger, probably one will come on the other side as well as you add more weight on and eventually you will have to pay about 200 quid to get it fixed and THAT'LL BE THAT FOR WEIGHTED CHINS IN YOUR BEDROOM. DOORFRAMES CANNOT HANDLE MORE THAN ABOUT 100KG LOAD OVER AN EXTENDED PERIOD OF TIME. I WARN YOU. OK.

[jamalsfreerun]

woah, you seem to care for teige's doorframe a fair amount!

[giantgiantgiant]

in all fairness its looks to be a nice doorfram. no reason to wish it harm.

[jamalsfreerun]

fair enough :)

[BurntWisdom]

the technique itself of the squat is quite correct. what i mean is that if you load 100 kgs your back and legs, then you've got to do something for those arms and abdominals as well, or you might have unbalanced body and spinal problems, see what i mean?

[ManyMovements]

abdominals are worked during squats...

[Teghead]

Thanks for the comments, I can see your genuine concern. However, this is a video of one workout. I have begun to use less exercises per workout in order to increase the intensity and decrease the length of the sessions; but I'm very aware of muscular imbalances, don't you worry.

[fkumore]

very diffrent from what i`m used 2,very unique.

Keep on comin`

Regards,Cris!

[thepantherx12]

Everything looks okay to me my teg-ran.

Send me some of those metal plates my bar is completely filled with the fat concrete ones and its just not heavy enough!

[danielhje]

Inspirational! Sure hope that van is yours though.

[88JWatts]

Hahaha...nice man... love the van bit!! I also have the same DnB CD that was playing in the background of pretty much all the weights/chin-ups stuff... its lush!!

[nolabeltricks]

did you guys like have sex with each other in between the weights and then record it and put that over the weights noise ... horn rape

[Teghead]

that's gotta hurt?

[Lawes27]

I'm probably wrong and you know better than me i expect, i just thought that with the 90x5 thing it looks like your putting a lot of strain on your lower back. just cos i have back pain wanted to point it out u might cause some damage but i dunno im probably wrong

[Teghead]

Squats do load your spine, yeah. The key is getting the mobility (flexibility & technique) to be able to stop your spine frmo flexing (curling) at all during the squat, so you're loading your erector spinae muscles and not putting your discs under any force while it's flexed coz that can lead to herniated discs.

You back can ache after squats, but for most people it'll be a mild ache that will go after a day, like the aches in other muscles. If you have back problems then stay away from them.

[BurntWisdom]

man, your training and body look very unbalanced, seems like you're not focusing on the opposing muscles as well. you might have more than posture issues in the future

[Teghead]

That sure would be a shame.

Can you explain your reasoning please? Which muscle groups do you feel are left out? And which postural problems can you see?

[sachatraceur]

Haha Random

[anananwar]

BEASTIN

[bobbyatopk]

siccckkkk :D that looks so fun im jealous

also i didnt know you had 90 ? i thought you only had 80?

btw i did 5 x 5 with 100 today :D

[sikes3runner]

by th power of raa!!!!!

[Bboypaul]

nice man,

realy nice strenghttraining, how long you've been practising with weights?

peace

[Teghead]

A while, like a few months, but without any programme. I'm trying to start some kinda programme now.

[KrilinPT]

ahah are you train like this every night ? :D

[MiikeyyM]

haha some beast strength stuffs in there and vans look good for jumpings

[GunzterPK]

Crazy ! :D

[pkSepp]

I really like your way of trainings these days. Keep it up.

[SzynaRataje]

The Van...it's your? If not you're irresponsibly. you'll rout this car.

[mitchlee63]

Pffft, do it naked or its not true parkour

[picklrs666]

lol vanning..

[asborn]

Haha. Reminded me of 28days later style zombies when you sprinted through the streets and over the vans... :P

Nice

[mackopk]

U are hun:D When i saw " sprints + van " i was crying:D

PS: nice drumbase in background

[dominicluke]

how much! ahh hahahha lol

[TraceurMaaz]

Awesome =)

[alexatkinsonpk]

naughty half naked van nan destroyer

[tobysegar]

Teg is getting gorilla strong, those van move things looked... happy.

[chrislodge003run]

LOVE IT ! are you wearing anything on your feet when you sprint? peace x

[Teghead]

Nopes.

[samcornett]

beast :)

[w00tparkour]

LOL haha

[PhilyDee]

awesome song at 1.53 :D props on 5 pullups with 30kg

[sguardozzo]

ahahahahah!! great work!! :D

[FriedStickMan]

great vid

lucky you had friends with you on that fail-squat

[Teghead]

Well, it always requires 3 of us to be able to do any squats heavier than we can easily get over our heads and back again. I have no squat rack, and my floor would fall through if I dropped it from high up.

Normally my friends would have caught the weight sooner when I got in trouble but Dan was busy sleeping in the hallway!!

[dominicluke]

dan giggles then stays quite..............

[Teghead]

I don't hold any grudge haha, I have massive appreciation for you guys helping me out when you were so tired.

[parkourmovements]

nice work!

[trainyhull]

sick stufff :P

hahaha horn =]

[pkspeyer]

:D:D whos van is that ^^ btw great vid^^

[Agilitarian]

AWESOMEEE