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How to increase your squat by 150lbs Anonymous
How to increase your squat by 150lbs by fixing common technique errors:

1.Have enough rests between squatting. One day is preferable.
2. Make sure you ate complex carbohydrates and that you drank a protein milkshake, this will give you the necessary nutrients.
3. Load up your bar with 150lbs more than usual. This will be easy.
4. It's important that your hips stay atleast 6inches above your knees. This prevents knee injury and allows you to lift more.
5. Use rapid motion. Show the bar that you are the one in control. Yell.
6. When getting the weight up. use all your muscles possible. swing your hips for momentum, push with your feets, sway side to side, jump.
7. Instead of racking the bar, just throw it in the general direction of the rack. Pull up your shorts and caress your swollen quads. Moan in ecstacy. Look at everyone with a cock-sucking grin.
8. Drink a post-workout milkshake containing human blood and testicle juice. This will fill you with testeorone.
>> Anonymous
what happens when i fall and drop the barbell on my head?
>> Anonymous
6 inches above knees is way to low man.


just dip 3 inches or so and scream alot
>> Anonymous
9. Go run, running just after squats will build even stronger legs
>> Anonymous
10. Take a narrow stance, and instead of dropping your rear between your legs, simply touch your rear to your calves.
>> Anonymous
11. Lean forward on your toes to ensure proper balance and prevent your hamstrings from tearing.
>> Anonymous
NO
NO
NO
NO

NEVER lean on your toes, the weight should always be in a vertical line from your heels to the bar.
>> Anonymous
>>131716
Go troll somewhere else
>> Anonymous
>>131716
common misconception, i forgive you for believing it.
>> Anonymous
>>131692
stop it with your jaws.

>>131696
the heavier you go the less you need to dip down.

>>131705
i like to accompagny running with leg extensions too.

>>131715
thats important too, i forgot to mention.
>> Anonymous
Take the stance you are strongest in duh.

this is usually wider for females.

1) bar rests on rear delts/traps.
2)shoulder blades squeezed together
3)chest up and proud
4)lower back tight
5)elbows back
6)head looking slightly up
7)initiate squat with your hips
8)keep the weight on your heels
9)take a big breath and fill your belly with air
10)go ass to grass
11)controlled descent
12)push upwards from your chest
13)push knees out when squatting up
14)open up your hips and squeeze your glutes to lockout

your hips mights "tuck" at the bottom of a squat, fix this by increasing hamstring and adductor flexibility

try to stay as upright as possible.

the knees over toes is bad things is BS, you want to NOT lift your heels, this is just another way of saying that.

pushing out with your knees on ascent keeps them from buckling and puts more hip muscles into it

go below parallel. parallel is when your knee and the crease of your hip is in line with the floor. try to go below that.
>> Anonymous
so if i am wrong for believing a common misconception.

what is your bodyweight and squat?
>> Anonymous
saging unfunny troll thread. try harder next time.
>> Anonymous
>>131684

Do you do squatz on your back or hold them up infront of you on your chest.
>> Anonymous
Everyone who takes advice on 4chan deserves what they get.
>> Anonymous
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Lift with your lower back in a jerking, twisting motion. Take your legs TOTALLY out of the equation
>> Anonymous
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>>131684