Ok, my squat is by far my worst exercise...I'm in the process of building it up, trying to read up all I can on it, etc. My main problem was/is I cannot squat normally without my knees going over my toes and the temptation to lean forward. So I started squatting wide and it seems to be working...wide stance, toes way out...I can actually do the squat and can finally do 155 for reps. But it bothers me that I can't do the normal stance squat properly even if I wanted to.
So what do you think the problem is?....
weak core
weak hamstrings
hamstring/hip flexibility
any help/advice would be greatly appreciated because I'm seriously lagging with the squat...I need to know what to work on....also, is it ok if I just stick with the wide stance for now so at least I can build it up?
thanks A LOT in advance cuz this has been bothering me for months...and ino its an issue for just more than me.
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07-31-2008, 08:10 AM #1Registered User
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So why can't I squat with a normal stance?
Last edited by NewMindstate; 07-31-2008 at 08:27 AM.
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07-31-2008, 08:16 AM #2Registered User
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technique is problematic for a lot of people, especially in squat, might not be a "weak" anythingOriginally Posted by NewMindstate
I suggest you find a good spotter, take just the bar, and squat that with proper technique and slowly increase it
on another note, it seems weird that you lean back and put your knees over your toes(?) since that would imply that you are leaning forward...
remember, always keep looking upWeight - 183
Height - 5'9"
BF: cutting from 11 to 7
1RM:
Bench - 315
Squat - 400
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07-31-2008, 08:20 AM #3USAF
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gotta go with flexability/form...I had the same problem and so I used the smith machine to get my form down and then about 1-2 months of that I went to barbell squats just usuing the bar to ensure my form was good to go...another thing you can you although you cant use as much weight are front squats...that will help you maintain form but dont forget to look up rather than directly at yourself due to the tendency to lean foward...
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07-31-2008, 08:22 AM #4KNEES GO PAST TOES
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your knees are supposed to go over your toes in a normal stanceOriginally Posted by NewMindstate
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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07-31-2008, 08:27 AM #5Registered User
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really?...I thought they were supposed to stay behind....
and sorry...I mean lean forward...not back
thnx for the advice tho, any others?
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07-31-2008, 11:27 AM #6
Try putting a 10lb plate under your heels, or a thin peice of wood, it's a small difference but it seems to help me.
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07-31-2008, 11:28 AM #7KNEES GO PAST TOES
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that's nothing but a tired myth, sit down into your squat on your heels, try olympic weightlifting shoes.Originally Posted by NewMindstate
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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07-31-2008, 11:49 AM #8Registered User
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ok but myth or not...my issue is my INABILITY to sit back even if I tried...many people are able to squat shoulder width and not lean forward/have knees over toes, but I can't...so I just want to be able to have that ability and am wondering what is my weakpoint?Originally Posted by GoJu
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07-31-2008, 11:59 AM #9KNEES GO PAST TOES
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you dont' need to sit back, but more importantly it's most likely a flexibility issue (hips and hamstrings)Originally Posted by NewMindstate
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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07-31-2008, 12:44 PM #10Encyclochuzzle
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No, no, no, no.Originally Posted by churn
Look no higher than eye level. If you work out in an open area, try to focus on an area about 8 feet in front of you or so, on the ground (will give you an ever so slight downward gaze). If you work out against a mirror, look at somewhere between say your chest level and eye level.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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07-31-2008, 02:46 PM #11x2. I don't know why some trainers ask you to look at the ceiling. Feels unnatural to me.Originally Posted by chazzy1864
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07-31-2008, 04:26 PM #12In progress....
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No. How could you support any kind of weight that way? Your back would round more than an old lady's just to get into the Squat position!Originally Posted by NewMindstate
Mike
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07-31-2008, 04:42 PM #131st Dan Chito-Ryu
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It's probably a combination of the things you've listed. Here is some helpful text on the subject.
http://www.t-nation.com/readArticle.do?id=1856085 I actually practice this a few times a day. Every time I need to get into low shelfs or cupboards, I will get these happening.
About half way down about wall squats (i've had good results with daily doses of these). It takes time and stick-to-it-ness.
http://www.t-nation.com/readArticle.do?id=2178949
http://www.t-nation.com/readArticle.do?id=1767210&cr=Last edited by tonester; 07-31-2008 at 04:48 PM.
"Adapt and overcome."
"Everything you need is inside you."
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07-31-2008, 05:28 PM #14USAF
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thats not bad but your eventually going to going to have to learn to do it properly...Originally Posted by Who?
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07-31-2008, 05:30 PM #15USAF
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I always look about eye level but maintain that spot when I drop...I dont believe one should look straight up because they'll fall flat on their ass...same for looking at the ground...Originally Posted by chazzy1864
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07-31-2008, 05:33 PM #16Registered User
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WHY???????????Originally Posted by NewMindstate
Originally Posted by DINDYSport
WHY?????????????
you have arrived at a position that is comfortable for YOUR body...
the weight HAS gone up, you are not getting injured.....
why change anything?????
if you were completely comfortable with a pair of relaxed fit Dockers, would you squeeze your guts out just to wear a pair that said "classic" fit???
You have adapted a movement to fit your body and situation: there are several positives here:
1. you are now able to do them, period
2. the weight is going up, always a good sign
3. you are not complaining of pain which would change the whole aspect of this thread.
Stick with what is working for now.....
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07-31-2008, 07:00 PM #17Registered User
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do you have a big belly or even big curvey hip region or are you inflexible
cause i know that women need a wider stance and the chubbier ppl cause they gotta get their belly through shoulder width
bout the knees - dont worry it is recommended you keep em behind toes as it lessens risk of knee problems later on
you should be fine going over - unless u already have knee problems
then stay away
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08-01-2008, 12:06 PM #18USAF
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Originally Posted by JOHN GARGANI
Why practice improperly...if you are doing for just ones self then maybe thats ok I guess but if you every want to compete or something cant really say "hold on I need to grab some 5lb plates or a block of wood...this also goes for bench...is it ok to do it half assed or should you stick to proper form...I dont really like dockers...go ADIDAS COPA
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