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|1/10/2012 9:14:15 AM - Bill
I have two questions:
1. Regarding the bench press: Should you pull your shoulder blades together for the entire repetition or just at the bottom?
2. Regarding the free squat: When you are trying to "sit back" should your torso be leaning forward? That seems like the only way to keep your knees from going too far over your toes without falling on your ass.
Thanks in advance for the help!
I know I'm not Dave, but since he's busy as hell and this is a pretty straight forward question I thought I'd help you out.
1. The shoulder blades should remain tucked at all times to decrease shoulder rotation and also your ROM.
2. When free squatting your first move will be to arch your entire back hard and shift your hips backwards. Your torso will lean forward a little, but not a ton. As you feel like you can't sit back anymore without leaning too far forward, start spreading your knees as hard as you can. This will keep the shin angle better and allow you to descend. If your shin angle still isn't good you can experiment with angling your toes out more or widening your stance.
If you can't sit back enough without leaning way forward it just means your glutes and hamstrings are not strong enough to support you. Remember, the bar should be over your heels, not your mid foot or toes. This is where box squatting will help to build both technique and the proper muscles.
If you have any follow up questions, just holler at me.
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