Re: Back Squats and Overhead Squats

[Guest guest]

Mims:

> Also, the shins should also be close to perpendicular to the floor, the

> bodyweight on the heels, and the bar should be in vertical alignment with the

> heels. This gives you the best mechanical advantage. Look in a mirror

> and squat with a broomstick until you get it down pat.

Mel Siff :

> The deeper the squat, the less possible it becomes to keep " vertical " shins,

> so, while this may be useful advice for powerlifting type squats, it becomes

> far less likely for full depth Weightlifting style squats. >

Mims:

> I appreciate the scientific reason why the knees go in. On the vertical

> shins statement, I believe it is best to try and keep them vertical, even

> though it is really impossible. This is a coaching point that keeps the

> athlete back on their heels. As for overhead squats, I see it as a

> stretching exercise. The lift is very difficult to perform and opens the door

> for injury. That's just one man's opinion.>

Mel Siff:

> Many novice lifters still allow the torso to incline too much if you

> advise them to focus on keeping the shins vertical. A consistently more

> effective cue is to advise them to keep the shoulders up high (and back) and,

> if some leaning over tendency still persists, then they need to extend the

> neck backwards. ......

>

> Overhead squats are not at all difficult, if one simply begins with a

> broomstick or empty bar and gradually progresses with heavier loads. I think

> it was Burkhardt who said that he never had his athletes overhead squat

> with more than about 60kg - that is sensible advice for the average weight

> trainer. Only Olympic lifters use heavier weights and nothing ever close

> to what they use with back squats. Regarding its safety, knee injuries are

very

> rare with overhead squats and snatches in general.

>

> Besides its role in enhancing flexibility of the lower extremity joints and

> shoulders, the overhead squat is excellent for promoting overall stability

> (what some people like to call " core stability " ). It is not an exercise that

> is meant to be done for more than about 3 reps at a time because prolonged

> overhead holding tends to become very uncomfortable for the joints of the

> upper extremity. As is the case with many exercises derived from the Olympic

> lifts, it is preferable to use many sets with few reps.

Mel,

I do not talk much about vertical shins in teaching

the squat. If the knees follow the feet, the shins

will automatically be close to vertical. I do not

believe the teaching progression for executing a squat

begins with the bar overhead.

Mims

Dothan, AL

[Guest guest]

Dr Siff - I am a long time powerlifter(traditional USPF style training),

recently I

have been trying to use some of the Westside methods. I was wondering if your

comments about vertical alignment of the shins, pertains to box squats. All

the Westside articles and videos seem to preach vertical alignment of the

shins as paramount. Please give me your views on this. Off subject - I enjoy

this forum and am anxiously awaiting info on the next Supertraining camp.

Alder

Naperville, IL