Guest guest Posted January 13, 2004 Report Share Posted January 13, 2004 I'm just about to enter my first powerlifting competition aged 23. My squat is probably my weakest lift but is still respectable at 300kg+. Today I lifted in front of a very knowledgeable strength and conditioning coach who rightly so was appalled at my technique. (I use a very narrow, extremely high placed bar, all quad bodybuilder squat). He advised me that I could significantly elevate my total by using a squat technique as described by Louie . http://www.deepsquatter.com/strength/archives/ls32.htm The article advises a lifter to take a very wide stance and 'sit back rather than down' and that the feet should be pointed straight forward to force the hip muscles into play whilst concentrating on pushing the knees outwards as soon as the bar is unracked. I can see the advantages to using this technique in powerlifting, my questions are whether individuals in this forum agree that this is the most advantageous style and in particular the remarks concerning pointing the feet staight forward and forcing the knees out? Swinton Aberdeen Scotland Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 16, 2004 Report Share Posted January 16, 2004 Hi Just because you are squatting in an Olympic style does not mean you have appalling technique. In powerlifting there are no marks for style. It's weight lifted that counts. In the early 90's I used a similar style and did very well. However over time I have moved over to a much wider stance and with the improvement in equipment and the wide stance my lifts have improved. I you want to change your style then remember to take you time and to work you stance out a few inches a month, otherwise your going to get injured. You'll also have to put up with using lighter weights as the wider technique will involve more hip strength. So you should include good mornings, reverse hypers, stiff leg deadlifts etc to help in strengthening this structure. See you at the Easterns Iain Murray Aberdeen, Scotland Truly the most beautiful country in the world. Powerlifting Squat I'm just about to enter my first powerlifting competition aged 23. My squat is probably my weakest lift but is still respectable at 300kg+. Today I lifted in front of a very knowledgeable strength and conditioning coach who rightly so was appalled at my technique. (I use a very narrow, extremely high placed bar, all quad bodybuilder squat). He advised me that I could significantly elevate my total by using a squat technique as described by Louie . http://www.deepsquatter.com/strength/archives/ls32.htm The article advises a lifter to take a very wide stance and 'sit back rather than down' and that the feet should be pointed straight forward to force the hip muscles into play whilst concentrating on pushing the knees outwards as soon as the bar is unracked. I can see the advantages to using this technique in powerlifting, my questions are whether individuals in this forum agree that this is the most advantageous style and in particular the remarks concerning pointing the feet staight forward and forcing the knees out? Swinton Aberdeen Scotland Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 16, 2004 Report Share Posted January 16, 2004 Hi Just because you are squatting in an Olympic style does not mean you have appalling technique. In powerlifting there are no marks for style. It's weight lifted that counts. In the early 90's I used a similar style and did very well. However over time I have moved over to a much wider stance and with the improvement in equipment and the wide stance my lifts have improved. I you want to change your style then remember to take you time and to work you stance out a few inches a month, otherwise your going to get injured. You'll also have to put up with using lighter weights as the wider technique will involve more hip strength. So you should include good mornings, reverse hypers, stiff leg deadlifts etc to help in strengthening this structure. See you at the Easterns Iain Murray Aberdeen, Scotland Truly the most beautiful country in the world. Powerlifting Squat I'm just about to enter my first powerlifting competition aged 23. My squat is probably my weakest lift but is still respectable at 300kg+. Today I lifted in front of a very knowledgeable strength and conditioning coach who rightly so was appalled at my technique. (I use a very narrow, extremely high placed bar, all quad bodybuilder squat). He advised me that I could significantly elevate my total by using a squat technique as described by Louie . http://www.deepsquatter.com/strength/archives/ls32.htm The article advises a lifter to take a very wide stance and 'sit back rather than down' and that the feet should be pointed straight forward to force the hip muscles into play whilst concentrating on pushing the knees outwards as soon as the bar is unracked. I can see the advantages to using this technique in powerlifting, my questions are whether individuals in this forum agree that this is the most advantageous style and in particular the remarks concerning pointing the feet staight forward and forcing the knees out? Swinton Aberdeen Scotland Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 19, 2004 Report Share Posted January 19, 2004 The question is not easily answered. Here's my take as a competing powerlifter. The effectiveness of your style, the westside style of squatting, much depends on the depth required by your federation you are competing with. For an example, those lifters competing with IPF affiliates (USA Powerlifting for example) cannot attain the depth required GENERALLY using this style. SOME manage it but Dave Tate and I discussed it and it's not a good option for those lifting in federations requiring OBVIOUS depth below parallel in the squat. Other federations are usually more lenient in the squat depth and it may be yours is in that number, you would be quite wise to watch a competition if you have not previously competed as a new PL'er anyway. The judging and the experience are better if you have been to a meet before, and thus you know what to expect and have SOME notion of your timing of events as well. You may also contact your meet director or read your federation's rule book or web site to see pics of those competing, or talk to lifters who will also compete. Hopefully you have a coach of some experience to handle you, if not enlist an experienced lifter if you can. First meets can be quite exciting and new experiences. A good coach or experienced lifter can help you get through all the day's events and hurdles to complete the meet - which is really what your first meet should be about. Lastly, those who do not generally compete powerlifting do look on a PL style squat with some horror (laughing). Shock even. Again it's a matter of purpose - Olympic lifters would not use our style, nor would we as powerlifters generally use theirs (theirs IS too deep as a general rule and too narrow). IF your stance of the westside variety is found to be too shallow to make depth in your federation, it can be moved in slightly and your toes pointed out, possibly adding a heel if need be. These are some general ideas IF you need to amend your form for competition standard. Otherwise your form will work yes, if it is sufficient to meet your federation's depth and other rules. Again, the best way to find this out is BEFORE you try to compete, it's not fun to show up at a meet with something that isn't quite within the rules. Also I believe we have another ST member in the area? Mr. Gavin Laird? Perhaps Gavin would meet with you to see your form as well? Best of lifting luck, The Phantom aka Schaefer, CMT, CSCS, competing powerlifter Denver, Colorado, USA It was written: > > I'm just about to enter my first powerlifting competition aged 23. My > squat is probably my weakest lift but is still respectable at 300kg+. > Today I lifted in front of a very knowledgeable strength and > conditioning coach who rightly so was appalled at my technique. > > (I use a very narrow, extremely high placed bar, all quad bodybuilder > squat). He advised me that I could significantly elevate my total by > using a squat technique as described by Louie . > http://www.deepsquatter.com/strength/archives/ls32.htm > > The article advises a lifter to take a very wide stance and 'sit back > rather than down' and that the feet should be pointed straight > forward to force the hip muscles into play whilst concentrating on > pushing the knees outwards as soon as the bar is unracked. > > I can see the advantages to using this technique in powerlifting, my > questions are whether individuals in this forum agree that this is > the most advantageous style and in particular the remarks concerning > pointing the feet staight forward and forcing the knees out? > > Swinton > Aberdeen > Scotland > Quote Link to comment Share on other sites More sharing options...
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