Ray Williams Squat Tips (Powerlifting Seminar)

Ray Williams Squat Tips (Powerlifting Seminar)

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what’s up everybody its autumn and today
I’m at Ray William seminar here in Santa Cruz strength and I’m really excited for
this because as most of you already know that Ray Williams is the number one
squatter in the world and if you’ve been following me for a while then you know
how much I love the squat and how much of a struggle it’s been for me so
hopefully you know today is gonna be a great experience you know lifting with
Ray Williams but the thing that I’m most excited about is that he’s actually
going to squat a thousand pounds at the seminar which is this incredible you
know because you know he’s squatted we’re over thousand pounds in
competition but to do it at a seminar and to witness it is just you know
something out of this for for me so I’ll be recording all this I’ll be taking my
notes and hopefully these tips will help you improve your one squat as well what so everybody it’s Anand from
underdog strength .com and if I seem a little bit more excited than usual
that’s because I just got back from attending Ray Williams seminar I have
to say that this seminar was one of the best days I’ve had so far as a lifter
and that’s not only because I learned so much from Ray Williams himself but I got
to witness a thousand and nine pound squat in person and as of the date of
making this video his best squat so far is 1060 9.2 pounds in competition at the
USA PL on a classic competition in March 2018 and as you can see your I’ve got
all my notes from the seminar so make sure to stick around at the end of the
video because I think this is going to be a great learning experience for all
of us the first thing we learned was you’ve got to know your own body
even though powerlifting may seem straightforward to a lot of people
because it’s squat the mention the delyth the thing is you know we all of
us are individuals and we have to adapt our training and and the the basic
techniques that we have to our own bodies
he compared powerlifting to having a special educator
and this simply means that there’s no one-size-fits-all when it comes to
powerlifting and even though we have all the basic techniques such as how to
squat how to bench how deadlift mobility techniques mobility drills the thing is
you have to adapt these to the individual and even in my own coaching I
found this to be true that the individual differences are can be really
large for example if you can take a really solid training program and you
can give it to one person and that person’s going to make really great
progress whereas you can give the same program to another person and that
person may not make very much progress at all so that the individual
differences are really big and I have actually learnt this from talking to a
lot of different coaches myself you feel have two people who are about the same
height but their proportions are different so if you have long femurs
like me then you’re gonna have a little bit of a more forward lean when you
squat and you also need more hip Drive in order to finish the squat the next
thing we learned was the importance of mobility and this is something that I
really needed to learn because to be honest you know I’ve been pretty much
neglecting my mobility but the number one thing that we learned about mobility
was most likely things are not what they seem
so you may think that you have tight hips but the the fact may be that you
actually have tight ankles and what happens if you have tight angles it’s
gonna prevent you from keeping your feet flat on the floor especially when you
squat if you want to build a solid building you need a solid foundation
which is exactly what your feet do when you squat in order to maximize the force
transfer into the floor you have to keep your feet as flat as possible into the
floor so he showed us two great ankle stretches that anyone can do but for the
first one you’d actually need a partner for the second one you can do it
yourself the first stretch involves for placing your foot onto a platform such
as a bench and then you can ask your partner to press down on your ankle
bones from from both sides the second stretch is very very forward and any
can do and that’s a simple ankle stretch against the wall so basically you face
the wall you place your toes on the wall and keep your head on the floor and then
you just lean into the movement and that will help you stretch out this ankle so
the longer you can stay flat-footed the more power you can generate then he also
showed us a couple of great stretches one for the hamstrings and one for the
hips both of these movements can be done at
the same time it’s pretty much you lay on the floor with a with your back flat
on the floor and you would need a resistance band I would say a medium to
heavy resistance man if you don’t know what I’m referring to I leave a link
down in the description below the first thing you wanna do is you want to
stretch out those hamstrings using the band the next thing you would do is try
to increase your hip the range of motion by you by using the same bands in the
same position but instead of stretching your hamstrings up you know straight in
front of you you you rotate your feet out as much as you can
after you’ve done your mobility now you’re ready to squat and the the most
important thing when it comes to squat is that you have to learn how to stay
tight and how to maintain constant tension and even before you unpack the
bar you have to learn how to get tight because if the weight is heavy enough
then it’s nearly impossible to get as tight as possible after you’ve unwrapped
it so make sure to learn the proper setup and if you haven’t watched my
video on how to squat properly then click over here or click on the link in
the description below where I go over all of these steps in great detail and
once you get tight enough you have to learn how to breathe properly and the
idea is that if you’re using a weightlifting belt you want to expand
your core into the belt so it’s like a 360 degree of expansion and again in my
video on how to squat I go over this in great detail but this is known as the
valsalva maneuver where you take a deep breath into your diaphragm and you push
all the weight down and out against the belt and what this will do is it’s gonna
create that intra-abdominal pressure and it’s gonna help stabilize your core now
how comes time for the actual Andre where a lot of people including myself
mess up so in this seminar we actually had the opportunity to squat and have
Ray Williams critique our technique and you know one of the biggest mistakes
that I was making that I didn’t even realize was I wasn’t walking out
properly I was almost like you know unwrapping
the bar and they’re walking out really fast and what this would do is it
wouldn’t let the barbell settle on my back properly
and if you’ve seen any of his videos he always lets the barbell settle and the
way it’s set up before he takes another step so what he taught me was you know
after you one racket you want to let the weight settle then once you feel that
the weight settle you want to take another step back let it settle again
and then take your final step but let it settle again before you start your
actual squat and before you start the spot you want to think of spreading the
floor so now that you’ve set up properly you walked out the weight property by
letting it settle and now that you’re maintaining tightness the next thing to
do is to actually squat and we recommend that you start the squat by breaking at
the knees and as soon as you break at the knees you want to push your pelvis
back now I’m referring to the low bar squat so if you’re doing a high bar
squat then your technique is gonna differ slightly like a high bar score
very pretty much squat up and down in a low bar squat you also have to think of
back and forward so as soon as you break at the knees you also want to push your
pelvis back and that will set you up in the right direction and the right amount
of forward lean when it comes to the low bar squat and of course you don’t want
to lean forward too much either because that’s gonna make a squat look more like
a good morning and if you haven’t trouble with this you might want to try
exercises such as the safety bar squats which is gonna force you to stay more
upright and it’s gonna build up that core strength that heavy stream upright
and if you don’t have a safety squat bar then you can maybe try front squats or
soldier squats and that will actually teach you to stay more upright he also
recommends that when you squat that you maintain a neutral head position and you
often see a lot of beginners you know when the weight starts with a heavy
and the squatting out of the hole when they hit that sticking point right what
happens is they tend to throw the head back and then as as you throw your head
back the first thing that happens is you actually lose your upper back tightness
and you also lose that hip drive another thing that you find when people tend to
rock their head back on the squat is that their bait shifts towards the heel
and they’re no longer pressing throughout the entire foot and a current
away one of the best ways of improving a technique is to squat a little bit
slower especially when you lift in light weights or if you’re warming up and I
completely agree with me and if you’ve been following my channel or if you
follow me on Instagram you you gonna see that I regularly incorporated these
things into my own training whether it’s to pass squats or temple squats but the
most important thing that we talked about whether you want a squat bench the
lift or any other lift is that you have to be ritualistic with it you have to
develop certain rituals that you know every time you step under the bar it’s
exactly the same so some people tend to be more animated when they come to their
actual setup and and their rituals but whatever ritual or whatever style you
have when you setup you have to set up in the eggs in exactly the same thing so
you got a step under the bar the same way you got a grip the bar in the same
way you got you gotta take a breath in the same way and also the unpacking and
the walkout has to be in exactly the same way every single time so the four biggest takeaways for me in
the seminar were number one is that you can’t know your own body and you know
this is where the individual differences come in because even though you know
powerlifting seems like a straightforward sport the the fact is
that there’s no one-size-fits-all number two is that you gotta work on your
mobility and the first thing you should look at when it comes to mobility is
your ankles because a lot of us tend to have tight ankles and if you have tight
ankles it’s gonna prevent you from keeping your feet flat on the floor and
if you can’t keep your feet flat on the floor then you’re not maximizing that
power into the floor and you need a solid foundation for all three of the
lifts where your feet have to be on the floor and you actually use that power
transfer into the floor on all three lifts the third biggest takeaway was
that you have to learn how to how to create and maintain that full body
tightness whether you’re squatting benching or dead lifting because that’s
gonna maximize everything and the fourth biggest takeaway is that you have to be
ritualistic with your lifting so whether you’re training or competing you want to
keep things as consistent as possible so every time you step under the bar you
want to step under the bar within the same way that you always do and it’s the
same with all your lives so there you have it guys I hope this was informative
and if you ever have the opportunity to attend one of rays seminars then I
highly recommend that you do and even someone like myself who actually is
constantly surrounded by a lot of smart people and a lot of great lifters I
still got to learn so much from Ray just in this one day and to top off this
already amazing seminar I actually got to witness Rey squatting over a thousand
pounds in person which is just amazing to me if you liked this video make sure
to hit the like button down below and don’t forget to hit the subscribe button
for more videos like these thank you so much for watching see you next time

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