Squat Month

[Res Judicata]

I noticed something from earlier in the thread that might confuse some people. There are two kinds of back squat: the high bar and the low bar. The baby picture is in basically the position of a high bar squat--upright, weight on heels, feet shoulder width and basically forward, etc. The Rippetoe video is of the low bar squat--steeply angled back, weight over midfoot, feet wider and angled out, etc. Although they look similar, they are very different movements.

[ignatzami]

I noticed something from earlier in the thread that might confuse some people. There are two kinds of back squat: the high bar and the low bar. The baby picture is in basically the position of a high bar squat--upright, weight on heels, feet shoulder width and basically forward, etc. The Rippetoe video is of the low bar squat--steeply angled back, weight over midfoot, feet wider and angled out, etc. Although they look similar, they are very different movements.

Lo-Bar 4 Eva!

[justsome]

This is relevant to my interests. Kindly furnish me with some quality online resources good sir.

Yes, I am on his nuts.
http://rosstraining.com/blog/2012/09...-now-in-stock/

[LesbianSeagal]

I don't have access to weights. Can I do, like a million lunges instead?

Just put a car or truck in neutral with the parking-brake partially on.
Push it in a parking-lot for 3 sets of 20 giant steps, with about a minute of rest in-between.
If it gets easy, just increase the brake.
That's more than any squat.

[LesbianSeagal]

Hav'nt been on here in ages but yes this thread rules.
I always prefer doing deadlifts though. Just reached my goal of 200kg. (440.925 lbs)

Are you worried about over-training the lumbar spine?

[Res Judicata]

Are you worried about over-training the lumbar spine?

My back never felt better than when I was regularly pulling over 400. As long as your form is good, the lumbar spine is not really an issue. The real problem with deadlifts is CNS recovery. Once you get reasonably strong they will swallow your soul if you do them too heavy too often. It's an incredibly neurologically demanding lift. It's hard to explain if you haven't done it at that intensity.

[Res Judicata]

Just put a car or truck in neutral with the parking-brake partially on.
Push it in a parking-lot for 3 sets of 20 giant steps, with about a minute of rest in-between.
If it gets easy, just increase the brake.
That's more than any squat.

Pushes and drags are great exercises but they're no substitute for squatting

[Mr. Machette]

Yeah, I'm going to have to get access to actual weights if I wan't to make progress.

There's some community centers within a few miles of me where I can sign up for cheap. That's probably the best bet for a guy like me. (Not a lot of exrta money for gym memberships or equipment at home.)

[Jack Rusher]

Firstly: there is no such thing as "Squat Month" because every workout is Squat Day.

Weights are expensive and I need to spend that money on milk.

Although squats will strengthen your legs, they're actually a more powerful lower back exercise after you get any real weight involved, so suggestions for other leg exercises won't exactly fulfill the same role.

As you're a CMA guy, I'll mention that the classic CMA exercises for the posterior chain are sandbag work (already suggested), swinging/tossing stone locks:



... usually done these days with kettlebells, and lifting heavy stones (like a strongman's atlas stone):



... it wouldn't be so expensive to pick up a kettlebell, and you can cast an atlas stone with some concrete from the corner hardware store.

I also recommend this ancient staple of CMA training as poor man's power training:

[LesbianSeagal]

I don't have enough dumbell weight to realy make a difference and I really don't need large snadbags in my life and stuff.

But I do have a girlfriend that weighs in @ 120lbs. I might just have her jump up on my back for a few sets...

Bad idea, you let them do that and they become dominant.