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  1. #1
    Registered User TheResistance's Avatar
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    Simultaneously learning Goblet, Front and Back Squats

    Learning squats / deads after a few failed attempts years ago due to back and mobility issues. I am now in better shape after quiting golf and taking up yoga.

    Priority is perfecting form and avoiding injury.

    I stated working with up to 100 lbs total on back squats but have since reduced to just doing the bar or bar + 20 lbs and intermixing randomly with Goblet squads.

    I do a little unilateral leg press and unilateral standing glute machine on an ad hoc basis just to get a little mind muscle connection happening. I’ve basically neglected legs - although I ride a bicycle daily and my legs look ok - not skinny - just not muscular.

    I figure iI might as well learn front squats too if I am just squatting the bar - rather than learn later with real weight. I’ve read Goblet, Front then back is a logical progression but I feel inclined to mix all three. I like learning by comparison and I want variety going forward as I age.

    My routine is Push / Pull, Heavy Heavy Light Light on non-consecutive days.

    On my Pull day I do 3 sets of squatting the bar too, for extra practice, and because it’s a good warm up

    Any issues with my approach? Legs look much better in a short period of time (teardrop mainly).

    PS deadlift is ok. I think I’m just going to stay at 5 reps 180 lbs which is easy enough for me, till I feel I’ve got it down 95%.
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  2. #2
    Weak and foolish OldFartTom's Avatar
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    Personally I'd want to learn one barbell squat type (front/back) at a time, maybe that's just me being a slow learner...?
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Bodyweight 73kg (20/09/2020)
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  3. #3
    Registered User Garage Rat's Avatar
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    The progression i use when teaching is first learn the "face the wall squat".
    It's a bodyweight squat to help you get in a proper squat position.
    Maybe start with feet 12" away and progressively get closer to the wall to where your toes touch or almost touch.
    You knees won't be able to come past the toes,you won't be able to lean the upper body to forward,and these will help keep your head in a good alignment.
    Once you can do proficient face the wall squats then start with the goblet squat trying best to keep the same body position.
    After you have mastered the goblet move to the front squat.
    Once that is good move to the back squat.
    Note though the back squat may take some getting use to with different leverages(from more front of the body to behind the body/head) so you will feel a difference.
    Dont rush these.
    I would not move from one to the next until i feel good above the technique.
    Good luck.
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  4. #4
    Registered User TheResistance's Avatar
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    Ok, makes sense.

    I will follow the advice given and post some video in a month or two.

    Thanks
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