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Old 01-27-2010, 08:06 AM   #11
Ian Gallimore
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Another few things to try:

1) Squat down and rest and empty bar across the top of your thighs, just above the knees. Gently transfer your weight from one foot to another using the bar as leverage.
2) Squat down with and empty bar directly at your feet. Reach down between your legs and grab the bar, now try and push your hips down as hard as you can whilst simultaneously squeezing your chest up as hard as you can.
3) Overhead squats with the empty bar. Be ultra strict with yourself and keep your back as tight as you can throughout the movement. Sit in the bottom position and squeeze your hips down and your chest up. If you have the shoulder mobility doing these with a narrower grip will force you to be even tighter.
4) Make sure you warm up properly. A couple of sets of 10 with the empty bar, where you tighten your back as hard as you can and squat down slowly works wonders.
5) Watch Dan John's squat video linked above. Do the goblet squats.
6) Get some shoes. Best investment you'll ever make as far as lifting goes.
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Old 01-27-2010, 11:47 PM   #12
Gavin Harrison
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Shoe recommendation aside, would anyone recommend the rogue do-win .5" sole shoes? I'm considering buying a pair for general training, not WL specific, or even at all. Just wondering if a slight heel would help me at all. Also, I've got long legs compared to my torso.. and squat high bar to avoid excessive forward lean.
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Old 01-28-2010, 07:39 AM   #13
Brian Stone
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Quote:
Originally Posted by Gavin Harrison View Post
Shoe recommendation aside, would anyone recommend the rogue do-win .5" sole shoes? I'm considering buying a pair for general training, not WL specific, or even at all. Just wondering if a slight heel would help me at all. Also, I've got long legs compared to my torso.. and squat high bar to avoid excessive forward lean.
I have poor ankle flexibility so bought shoes with a slightly elevated heel, as recommended in Greg's book. I also have long legs / short torso. I would say I noticed a big difference in squatting in these vs. normal sneakers, but that's probably attributable more to the solid sole than the raised heel. I haven't tested other heel elevations to give recommendations there, but I can tell you the WL shoes made a big difference for me.
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Old 01-29-2010, 02:19 AM   #14
glennpendlay
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About 50 years of experience by weightlifters around the world has gradually but certainly centered the heel height of weightlifting shoes at 3/4 of an inch, or a little higher for those lacking in flexibility.

I have seen multiple lifters who have squatted or done the clean or snatch better in heels higher than 3/4 inch, but never one who has done better in lower heels...

But, get some shoes, that is the main thing. Just like any running shoe of any brand would be better than loafers if your gonna run a 5k, any weightlifting shoe, no matter the heel height, will be better than nothing if your going to lift weights.

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