A Rep from Smolov Week I, Day III

Stupid memory card. I emptied the thing and it still wouldn't take more than a couple seconds of footage. First rep of the session is all I got recorded. Worked very hard on maintaining thoracic arch and tightness against belt and on maintaining back angle. I was able to keep such a good angle even when I got tired (seven sets of five with 80%!), though I did have to start "pushing traps against the bar" later because I just couldn't maintain the necessary tightness because of fatigue.

Category:

Sports

Tags:

• Smolov

[JayvH]

Wow, that's a nice squat. I wish I could perform like that. Unfortunatley as soon as I go beyond parallel I loose the tension in my lower back. I hope I can stretch myself out.

By the way, what are those shoes you're wearing?

[garypgibson]

Custom-made squat shoes from Power Firm.

[JayvH]

No wonder I don't recognize them. What is the heel height on those?

[garypgibson]

3/8" in front, 9/8" in back = 3/4" rise.

[Nauticus89]

Agreed about belts. What I lack that your squats have (they look identical to the SS:BBT drawings) is the sitting back motion. My mind is hostile to the idea of putting the ass back/having a horizontal back angle, although that's what a correct low bar squat does. I end up dropping into the bottom of the squat with a vertical back angle, eliminating all hamstring tension in the process. I guess I'll really have to try focusing on putting the ass back, no matter how wrong it feels.

[garypgibson]

No better way to get the hamstrings to activate properly in the squat than actually putting some weight on and practicing proper squatting. Ignore those who say a belt lets your abs do less. Put on a belt and learn to push against it to keep the necessary core tension. A belt gives your abs something to push against and works them HARDER. You'll get stronger in the squat faster and your un-belted squat strength will also improve.

[Nauticus89]

damn, I've been trying to get it down like you have it, but it seems like I just drop into the bottom and lose all tension.. I think my hamstrings may be too short, because I can't even get into a good deadlift starting position with chest up/back extended. have you had any experience with tight hamstrings? i tried keeping my upper back tight/chest up and pushing my traps into the bar, but i just hit the bottom and lose tension

[garypgibson]

Thanks!

[Nauticus89]

damned nice hamstring bounce