Calisthenics Champion tries Powerlifting - Squat
We are back in the gym so we can do a different type of workout from the usual.
Today we are going to Squat.
I’m relying on Valerio for this powerlifting session, he is a great coach.
Do you wanna say something?
Valerio: Just a few words, I don’t want to bore the viewers.
I’m Valerio Pera, I’m the technical coach of the Barbarians Powerlifters of Rome.
I’m also the coach of the national powerlifting team.
I’m happy to be a guest on this channel.
It’s always cool when people of other disciplines are interested in the powerlifting world.
I have already done a few sessions with him, he have explained me how to do the 3 powerlifting fundamentals,
but I’m a complete beginner in the powerlifting world so do not expect high loads today.
Valerio: But you are talented, you have a good muscle mass and good levers.
Andrea: What are we doing today? Ramping? Valerio: Yes, ramping.
Andrea: But we are not going to try my max, right? Valerio: No, technical work.
Okay, we are going to record it like a vlog, so you can get an idea on how to work on fundamentals.
Obviously the workout will be specific for my skills, but at least you get an idea.
That’s it, we can start with the workout.
Valerio: Stop. Look forward.
Up!
Stay more relaxed with your upper body.
Up!
2 more reps.
Up! Good.
Andrea has a very good mobility, so he is advantaged.
He tends to stay too vertical with his torso, this isn’t the best form for heavier weights.
Let’s see what happen by increasing the weight.
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Stay calm. Stop right there.
Take a breath.
Push and remains on this exact spot.
Good.
Do not stay too vertical with upper body.
Go lower.
Good
Andrea: Another one? Valerio: Last one.
Stop.
The repetitions are good.
You tend to stay too upright with your torso, but it’s better than the previous set.
Usually the 1st time you enter in a gym the coach says “stay upright with your back”, but in your case it’s too much.
80kg.
Don’t rush, feel the weight.
Good.
Okay, another one.
We can do better, but very good.
Widen your knees. Very good anyway.
Let’s remember that you weight little more than 60kg.
So for a theoretical powerlifting competition you should cut to 59kg.
Maybe you can already squat 150kg, for your category of weight it’s a good load.
Don’t rush at the start of the repetition, it won’t help you if you don’t push with the right form.
Feel the weight. Take a breath.
Push and remain on that spot.
Very good. Another one.
Stop. Very good.
you tend to slow down too much when near the hole.
Keep in mind that you are squatting without belt and knee sleeves.
With a good quality belt and knee sleeves you could squat much more.
Andrea: How much it could help me? 5-10%? Valerio: Yep.
But it’s not about the physical help, it’s about the mental one too.
You feel more stable during the rep.
Stay calm.
Look forward.
Take a breath.
Push properly on the ground.
Stop.
Good. I didn’t see if the rep was valid, but it seems good.
I’m enjoying squatting.
Valerio: It’s a nice exercise.
Don’t move the barbell when you set up. Andrea: But then I have to bend my legs.
Valerio: Yes, exactly.
Take a breath.
Too much air on the thoracic. Let’s do 120kg again, but focusing on a belly breath hold.
Feel the legs right now.
Stay calm.
Stop right there.
Belly breath hold.
Push push. Okay, too much on your heels.
But you did it anyway, don’t know how ahah I like the attitude, but you need to push more on your forefoot.
Now we are going to do a Backoff, so we can focus on the activation and feel the right movement.
100kg. 4 reps x 2 sets.
Your 120kg were pretty easy, but it’s better to decrease the weight and work on the technique since you are not used to this type of loads.
We are not looking for peak performance at the moment, also because you already train a lot of extreme exercises during your calisthenics sessions.
You could do 160/170kg Squat with 3 months of proper training and with the help of belt and knee sleeves.
Take advantage of the lighter weight to focus on the movement.
Andrea: It seems light now. Valerio: Ahah that’s exactly the objective of the backoff.
Up!
Okay, do not go too forward with your upper body.
Breath.
Push right there.
Up!
Last one.
Push right there.
You almost hold it in the hole during your last repetition.
Valerio: I like how you start the repetition, but not much during the last part.
Valerio: It's almost like you forget how to push when you are down.
Valerio: You will get used with training don’t worry.
Andrea: I don’t focus much on pushing with my feet when I’m down.
You will get used with training don’t worry.
Let’s do another set.
Take a breath, stay calm and feel the weight.
Valerio: Do not go too forward when in the hole. Stay on the exact same spot during the whole repetition.
Wait a little more between reps.
Push.
This was better.
As many beginners in powerlifting, you put your elbows right under the barbell, by doing so you tend to lost the right torso position.
Andrea: Probably because I hold the barbell with the help of my arms.
Valerio: Exactly, maybe too much on your wrists.
Maybe by putting the barbell a little higher we can avoid that problem.
So we have just finished our squat session.
I repeat myself, remember that I’m a beginner
but I do really have enjoyed this session. I like how Valerio teach.
You are very talented, you have good levers and good muscle mass.
People says that calisthenics athletes doesn’t have legs, well, that’s not your case.
You are quite powerful for a calisthenics athlete.
Let us know if you are interested in more powerlifting videos.
Now that we have Valerio in this gym, we can think about doing something different every once in a while.
Remember to visit andrealarosa.fit for my pdf programs on the basics of calisthenics
or andrealarosapro.com for 1 new exclusive calisthenics routine every week.
Everything is in description below.
If you wanna see more about Valerio you can find him on instagram @the_roman_coach
Thank you for this amazing session.
Remember to watch our previous videos.
Stay strong.