Squats

[cochino]

I've never done back extensions. In your opinion, how do the back extensions compare to something like the stiff leg dl? I've looked at the back extension bench things, but i always just stick to using what I already have.

If you do one legged back extensions, you will definitely feel it in your hamstrings. I think stiff legged dl's are great as well. I like variety and change things up.

 

[Worf]

I've never done back extensions. In your opinion, how do the back extensions compare to something like the stiff leg dl? I've looked at the back extension bench things, but i always just stick to using what I already have.

Similar to good morning, especially if you can get some dbells in your hands or rig up bands for added resistance

 

[Silentlemon1011]

I typically rotate behind Hi Bar ATG and Low bar parallel.
Ensures I hit most of my legs and glutes.

I obviously throw in foot positioning variations to target weak points, front squats as well
You can get pretty fucking creative on squats and get a lot of good work done.

I dont particularly use machines for legs since my focus is on the numbers.
But I've been known to hamstring curl or quad extension at the end of a heavy triples dy for sure to really break down the muscles.

 

[cochino]

Similar to good morning, especially if you can get some dbells in your hands or rig up bands for added resistance

You can also grab a plate and hold it on your chest.

 

[Test_Subject]

For pure quad hypertrophy, front squats destroy any other squat.

Low bar is a good for hitting your entire leg as well as getting some glute and hip extensor action.

High bar squats can suck an egg because fuck those things.

 

[Cashton]

For pure quad hypertrophy, front squats destroy any other squat. I do these almost exclusively.

Low bar is a good for hitting your entire leg as well as getting some glute and hip extensor action.

High bar squats can suck an egg because fuck those things.

Okay so now what’s a low bar squat? If I’ve been doing hi bar squats this whole time unknowingly what the fuck is a low bar squat? Like you hunch over and place it on your spine somewhere lower?

 

[Test_Subject]

Okay so now what’s a low bar squat? If I’ve been doing hi bar squats this whole time unknowingly what the fuck is a buy low bar squat? Like you hunch over and place it on your spine somewhere lower?

You essentially place the bar across your rear delts instead of on your upper traps. It shifts the weight and puts more emphasis on the glutes and hips. Usually people can lift a significant amount more weight with low bar (which is why almost all powerlifters use that style).

The one issue with low bar is that you need a strong lower back and good bracing technique to avoid turning them into “squat-mornings.”

 

[cochino]

Okay so now what’s a low bar squat? If I’ve been doing hi bar squats this whole time unknowingly what the fuck is a low bar squat? Like you hunch over and place it on your spine somewhere lower?

Place the bar on the lower part of your traps.

 

[Silentlemon1011]

One of the benefits of Low bar
Is the crazy fucking weight you can lift

My 1RM is probably 70+ lbs heavy on low bar when compared to high bar ATG

I dont Hi bar parallel, so I dont have a metric for comparison there

EDIT
Low bar kills my fuxking elbows and wrists though.
I fully equip with Weist wraps and sleeves even I even think about low bar....
and it's probably only every third week that I'll do heavy triples with low bar

 

[Test_Subject]

One of the benefits of Low bar
Is the crazy fucking weight you can lift

My 1RM is probably 70+ lbs heavy on low bar when compared to high bar ATG

I dont Hi bar parallel, so I dont have a metric for comparison there

EDIT
Low bar kills my fuxking elbows and wrists though.
I fully equip with Weist wraps and sleeves even I even think about low bar....
and it's probably only every third week that I'll do heavy triples with low bar

How close are you tucking your hands in? I used to get a lot of elbow pain, too, but moving my hands out a bit helped.

You definitely lose some bracing, but I’ll pay that price for pain free lifting.

 

[Silentlemon1011]

How close are you tucking your hands in? I used to get a lot of elbow pain, too, but moving my hands out a bit helped.

You definitely lose some bracing, but I’ll pay that price for pain free lifting.

I have a bad tendancy of trying to jam my hands in hard like im doing a heavy high bar and lock into the bar like crazy.

I've moved them out a but, but the numbers are very important to me and I dont feel like I can get the body ridgid enough to lift heavy if I'm too far out.

The wraps and sleeves help immensely, so long as I dont low bar squat too often.

The Powerlifting crew corrected me quite quickly on my too often frequency of low bar 90% 1RM sets.

 

[Test_Subject]

The Powerlifting crew corrected me quite quickly on my too often frequency of low bar 90% 1RM sets.

Yep. Doing them super heavy too often can definitely take its toll.

Instead of going heavy every week with them, I like to drop the weight down and do them for tempo or paused — so I’ll end up doing them heavy once every three weeks. Lots of recovery time and no more injuries.

Front squats one day and some sort of low bar variation the next leg day is what I typically do. I’m kind of a weirdo in that I love front squatting.

 

[EazyE]

Yep. Doing them super heavy too often can definitely take its toll.

Instead of going heavy every week with them, I like to drop the weight down and do them for tempo or paused — so I’ll end up doing them heavy once every three weeks. Lots of recovery time and no more injuries.

Front squats one day and some sort of low bar variation the next leg day is what I typically do. I’m kind of a weirdo in that I love front squatting.

Front squats are a great variation especially if suffering from shoulder issues.

 

[Test_Subject]

Front squats are a great variation especially if suffering from shoulder issues.

Yep. I was closing in on a 425 front squat pre-COVID.

I’m sure that it’s absolute ass, now

 

[EazyE]

Yep. I was closing in on a 425 front squat pre-COVID.

I’m sure that it’s absolute ass, now

That’s a great number for front squats. You will get there again once gyms open up. Plan for it and you will be surprised at how quickly you get back to those weights.