Had a wonderful session with Jeff and Mikki. Coached on the finer points or should I say the basics of back squats.
-Keep the bar low on your back and push your elbows back so that your hand do not support the weight of the bar, your BACK does. Huh.
-Do not look UP. Look at a spot on the floor. Push your knees out as your go down. Also take and hold a deep breath through out the entire rep.
-Push your hips away and back to lower the bar. Don't try to keep your back upright like in an air squat. Let your back move so that you keep the bar centered over your feet. However do not let your chest collapse or lose your lumbar curve.
-When you get down to the hole immediately use that springing function of the hamstrings and glutes to push up with your butt in a straight line. Keep your back in the same position until you feel the tops of your legs taking over.
5 sets of 5 at 115#. Jeff said I did good. Need to work on them at 115 Friday, then if they feel good can go to 120 next Tuesday.
Then at home did some 3 rep sets of chin ups. Very happy about that. And then did "Baby Logan"
21-15-9
Wall ball (to 8' with 17# ball)
Pull ups (chins and pull ups on flat bar. Mixed.)
Wall ball all unbroken!
Chinups in sets of 2 and Pull ups in singles due to the difficulty of my home bar.)
(Don't mention this to any trainers except for Jason: Celebrating with Jack Daniels and Pepsi tonight! Love you guys, Ai and J. Too happy for you and will be dying to see Baby Logan asap!)
1 comment:
That is really good stuff!
They didn't also mention by any chance that in a max effort back squat, ie powerlifting style, your shins should stay much more vertical than in an air squat? If you do as they say and aim your butt at a spot behind you that will happen anyway, so they may not have covered it.
Or it could have been that you were doing it anyway. :-)
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