WTF: Can most of you actually squat 1.5+ times body weight?

Why did they use a picture of someone NOT doing a squat?

jacksquat wrote:

I can barely squat 0.75 times my body weight.

If you can't squat 1X your bodyweight, how do you stand up from a chair?

I've lost 40 lb since I started running in April. Before that I could have squatted 1.5x my bodyweight at the time. I have done 1.5x my current bw for sets of 8 when I was heavier..

Haven't been to a gym in months so I probably can't do that anymore. I'm sure I could still do current bw 1.5x at least once

Yes, if you are a healthy non-elderly adult male.

Common issue I see (all ages, both men and women) is poor stability, could be abs, hips, poor recruitment of glutes and hams.

Do a video of yourself doing a set of 5 goblet squats with 25 lbs or so (15% of body weight). Five single leg squats each side, no weight (use a light touch with your hand on something for balance if you need, pick up the non-active leg behind you, do a comfortable range of motion).

If you are working a desk job and do not train it specifically, you will probably see your butt wobble, your hip buckle on one side at least, and your knees do funny things.

how does that work? wrote:

jacksquat wrote:

I can barely squat 0.75 times my body weight.

If you can't squat 1X your bodyweight, how do you stand up from a chair?

It’s not measured like that, rather 1.5x means you lower and lift 1.5 times your body weight of iron on top of your body weight itself, so if you weigh 150lb, you should be able to squat 225 lbs.

Funny, I was reading through some lifting stuff and that's what they said the goal should be and had the same reaction you did, whhhhaaaat?

I'm 150 lbs and there's no way I'm squatting 225.

jacksquat wrote:

I was reading casually about strength (see article below) and realized that I’ve been living under a rock strengthwise. Articles says that athletes like runners or plyo doers should be able to squat 1.5-2.5 times their body weight. I can barely squat 0.75 times my body weight. 😥Can most of you runners squat 1.5x?

http://www.reachutmost.com/2019/05/19/youre-not-strong-not-even-close/

I highly recommend the stronglifts 5x5 program.

275 x 5 at 172 lbs, below parallel

1 rep max 380 (2.2x body weight)

Thanks, that stronglifts plan gives me a plan!

jacksquat wrote:

Thanks, that stronglifts plan gives me a plan!

It definitely helped me. I started with an empty bar on day 1. You WILL get stronger.

Many college XC programs currently at all levels JUCO. NAIA, D-1, D-2 & D-3 have XC runners working out with free weights x 2 per week. It would be interesting to know how well the All-Americans from this weekend can squat.

I haven't bothered to try free weight squatting in years. When I was 51 or so, x 2 body weight all the way down x 10 reps, 300 pounds.

When I was the age of All-Americans from this weekend, I worked out on my legs with Am. football team.

Ghost of Disco Gary wrote:

jacksquat wrote:

Thanks, that stronglifts plan gives me a plan!

It definitely helped me. I started with an empty bar on day 1. You WILL get stronger.

What if I'm running 40-50 mpw on top of that? Can I recover from that?

pinesol II wrote:

Yes, if you are a healthy non-elderly adult male.

Common issue I see (all ages, both men and women) is poor stability, could be abs, hips, poor recruitment of glutes and hams.

Do a video of yourself doing a set of 5 goblet squats with 25 lbs or so (15% of body weight). Five single leg squats each side, no weight (use a light touch with your hand on something for balance if you need, pick up the non-active leg behind you, do a comfortable range of motion).

If you are working a desk job and do not train it specifically, you will probably see your butt wobble, your hip buckle on one side at least, and your knees do funny things.

Can you give like 3 to 5 workouts to correct this? Squats and deadlifts might be easy answers, looking for more specific targeted stuff.

i used to be able to squat my bodyweight x 1.5 for 5 sets of 5. if I am running big mileage, it's not happening. not even close.

But I am not naturally a good squatter. I think there are plenty of people who could if that's the goal.

Curious_Cat wrote:

Ghost of Disco Gary wrote:

It definitely helped me. I started with an empty bar on day 1. You WILL get stronger.

What if I'm running 40-50 mpw on top of that? Can I recover from that?

I would do the squats on either a non-running day or an easy running day. the program is 3 days/week.

It certainly depends on the number of reps you are doing, but if you mean a 1 rep max parallel squat, yes you should be able to do 1.5 times your body weight. My high school girls do body weight squats all the way down (ass to grass) for sets of 4 reps (full disclosure, I coach jumps). I did only A2G squats myself, at a body weight of 175 I used to do 4x6x185 in the off season and 4x4x225 in season. My 1 rep max was 315, I don’t think I would have had any trouble doing 350 (2x body weight) if I were only going parallel.

Ghost of Disco Gary wrote:

Curious_Cat wrote:

What if I'm running 40-50 mpw on top of that? Can I recover from that?

I would do the squats on either a non-running day or an easy running day. the program is 3 days/week.

I would say they should be done on workout days. otherwise, when are you getting rest?

high school xc coach wrote:

Ghost of Disco Gary wrote:

I would do the squats on either a non-running day or an easy running day. the program is 3 days/week.

I would say they should be done on workout days. otherwise, when are you getting rest?

+1

I rarely squat to parallel heavy. 2-4 reps at 100-110kg (I weigh 70kg) but only halfway down is more normal. Unless you’re a sprinter in starting blocks you’ll never need to exert force with your knees bent that much. I’ve done explosive squats on a Kaiser squat machine up to 2000 watts which is plenty for me. For the big muscle recruitment reps I do deadlifts up to 120kg.