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  1. #61
    Registered User riqosuave's Avatar
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    wish this thread was around a year ago, ahhh.

    great thread man your gonna be a great help to a lot of newcomers
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  2. #62
    Registered User LTalbot04's Avatar
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    Great thread, picked up some good tips there!
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  3. #63
    has surfaced. TheKoiCarp's Avatar
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    ah man i wish i had stuff like this when i started, would have saved me a lot of pain

    reps to OP and a cpl other posters
    Tight lower back? Aching knees? Poor hip flexor mobility? Weak glutes?
    http://forum.bodybuilding.com/showthread.php?t=130876763

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  4. #64
    Registered User cschnake's Avatar
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    Sorry if this question was already answered, I didn't read through the three pages but, what flexibility do you require to keep your butt from "winking" or "tucking"?

    Much appreciated.
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  5. #65
    Under Construction unity's Avatar
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    Originally Posted by cschnake View Post
    Sorry if this question was already answered, I didn't read through the three pages but, what flexibility do you require to keep your butt from "winking" or "tucking"?

    Much appreciated.
    glute, hams, calves, and hip flexors.
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  6. #66
    Registered User Jamie94's Avatar
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    Damn this thread helped alot, thanks
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  7. #67
    Foxtrot Uniform -Lucifer's Avatar
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    Originally Posted by cschnake View Post
    Sorry if this question was already answered, I didn't read through the three pages but, what flexibility do you require to keep your butt from "winking" or "tucking"?
    It's more likely a form issue. You can stretch all you want and become flexible as hell, but if your form sucks, you'll still 'butt wink'. Learn to sit back more and fire your glutes on the way up. Yep, simple as that.
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  8. #68
    Registered User cschnake's Avatar
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    Originally Posted by -Lucifer View Post
    It's more likely a form issue. You can stretch all you want and become flexible as hell, but if your form sucks, you'll still 'butt wink'. Learn to sit back more and fire your glutes on the way up. Yep, simple as that.
    Sounds good. I'll try that along with stretching regularly.
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  9. #69
    Under Construction unity's Avatar
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    Originally Posted by -Lucifer View Post
    It's more likely a form issue. You can stretch all you want and become flexible as hell, but if your form sucks, you'll still 'butt wink'. Learn to sit back more and fire your glutes on the way up. Yep, simple as that.
    it could be either, with equal likeliness. you can have good form and still experience butt wink if you lack flexibility. you can high bar squat and have butt wink, which does not involve sitting back at all, so sitting back in that case is not the answer. i do agree though that using your glutes helps a lot.
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  10. #70
    Foxtrot Uniform -Lucifer's Avatar
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    Originally Posted by cschnake View Post
    Sounds good. I'll try that along with stretching regularly.
    Take a video and post it here for form critique (if you can).

    Originally Posted by unity View Post
    it could be either, with equal likeliness. you can have good form and still experience butt wink if you lack flexibility. you can high bar squat and have butt wink, which does not involve sitting back at all, so sitting back in that case is not the answer. i do agree though that using your glutes helps a lot.
    Yeah, I was talking about low bar squats. My hamstring flexibility is not great, but I can squat without relaxing my lumbar. I don't know if I'd be able to do that if I did high bar squats, though.
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  11. #71
    Registered User bblazev14's Avatar
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    free weight squating is a hard workout...
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  12. #72
    Registered User Hawk20's Avatar
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    I have been squatting using Mark Rippetoe's teachings, but it seems to me that Matt Wenning teaches the squat pretty differently than Rippetoe.

    Rippetoe tends to have people looking level or down, and Wenning emphasizes looking up.

    Rippetoe loves the "hip drive", but in doing that his students usually start leaning forward and lose that chest up position. Rippetoe's students seem to get into the position Wenning refers to as "pinned under the weight"... something Wenning is trying to avoid.

    Am I right in these differences, and who should I listen to?
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  13. #73
    Foxtrot Uniform -Lucifer's Avatar
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    Originally Posted by Hawk20 View Post
    Rippetoe loves the "hip drive", but in doing that his students usually start leaning forward and lose that chest up position.
    Rippetoe also says that you shouldn't change the back angle. If that happens, you should drive your head and shoulders into the bar. Got this tip from someone with almost 30 years of experience and it has helped my squat look 'prettier'.
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  14. #74
    Barkley Farlesworth II Farley1324's Avatar
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    Originally Posted by Hawk20 View Post
    I have been squatting using Mark Rippetoe's teachings, but it seems to me that Matt Wenning teaches the squat pretty differently than Rippetoe.

    Rippetoe tends to have people looking level or down, and Wenning emphasizes looking up.

    Rippetoe loves the "hip drive", but in doing that his students usually start leaning forward and lose that chest up position. Rippetoe's students seem to get into the position Wenning refers to as "pinned under the weight"... something Wenning is trying to avoid.

    Am I right in these differences, and who should I listen to?
    If you are losing the chest up position/back angle you are doing it wrong. That is the whole point of the 'chest up' cue...to keep you from going into a good morning. And it isn't so much a "rippetoe squat" as much as it is simply a low bar position back squat.

    As long as you put the bar on your back, break parallel, don't round your lower back, keep the weight on your midfoot/heel and don't cave your knees in you should be good to go.
    Successful people do what they need to, especially when they don't feel like it.

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  15. #75
    Registered User Hawk20's Avatar
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    Originally Posted by Farley1324 View Post
    If you are losing the chest up position/back angle you are doing it wrong. That is the whole point of the 'chest up' cue...to keep you from going into a good morning. And it isn't so much a "rippetoe squat" as much as it is simply a low bar position back squat.

    As long as you put the bar on your back, break parallel, don't round your lower back, keep the weight on your midfoot/heel and don't cave your knees in you should be good to go.
    So Rippetoe is teaching the low bar squat, and Wenning is teaching the high bar squat in this video?
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  16. #76
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Hawk20 View Post
    So Rippetoe is teaching the low bar squat, and Wenning is teaching the high bar squat in this video?
    Wenning is teaching a low bar squat as well.

    There isn't only one way to do a squat, even if it is similar styles. They both have different ways to doing the lift.


    Rip teaches people to focus on using hip drive, which is aided by the neutral neck alignment. If you are leaning over or getting "pinned under the weight" you are doing it wrong. Having to good morning the weight is doing it wrong.

    Your hips and chest should rise together.
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  17. #77
    E Dolore Vires davidearle's Avatar
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    Hey guys - a lot of people have problems reaching total depth when squatting -

    I put together this article that's great for getting loose before a big squat day or just overall improvement of the flexibility needed to get low in the world's greatest exercise... check it out:

    http://www.daveearleeliteperformance...tdeepbeawesome
    Stronger than gravity.

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  18. #78
    Registered User JohnFitness's Avatar
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    This exercise is the best way to increase your leg strength in a very functional way. I do believe this is the King of Exercises. But my question is how often will I perform back squats?

    Thanks
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  19. #79
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    solid information and vids! good job brah!
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  20. #80
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    Thumbs up

    Pretty good article.
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  21. #81
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    sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank) sabid is the lowest scum of the boards. (Worst Rank)
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    lol wish i saw this a few years ago
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  22. #82
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    Originally Posted by Addicted2Iron01 View Post
    solid information and vids! good job brah!
    ditto.
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  23. #83
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    For your reference ONLY on Correct Form for Back Squats

    Overview

    Using correct form for the squat helps reduce occurrences of injury due to negligence or muscular imbalance. According to the National Strength and Conditioning Association, the squat is a beneficial exercise that helps daily activities become easier, increases your abilities in sport, increases speed, increases your vertical jump, works multiple muscle groups at once, strengthens your core and greatly improves your bone density if performed correctly.
    Squat Preparation

    Begin by setting the rack and bar at chest height. Place the bar on your shoulders and upper back, preferably not at the insertion point of your neck and back as this can cause pain, and place your hands in an overhand grip on the bar that is slightly wider than shoulder width. Keeping the back tight and slightly arched, drive the bar off the rack and step backwards. Your feet should be a bit wider than shoulder width apart, and your toes should be pointing slightly out. Keep the head facing forward or slightly up, shoulders back and chest out.

    Inhale and begin to bend forward and down at the hips, while keeping your back and abdomen tight. Keep the force balanced on your heels as you begin to bend your knees and your hips gradually lower. Attempt to reach a point where the crease of your hips is lower than your knees and your thighs are parallel to the ground. You can go beyond this point if proper form is kept. Keep chest and head facing forward during the descent.
    The Upward Motion

    Exhale and begin to extend the knees and hips upward. Keep the knees from bowing inward and bending outward. Drive through the heels, thighs and hips when pushing upwards. Do not lock your knees at the top.
    Advice

    Squatting is a practical exercise that tranlates to many movements that are involved with daily activities and sport. You may not fully benefit from a proper squat if your body is unable to go through the proper range of motion due to tightness or muscle imbalance. If you find yourself coming up on your toes and your knees rocking forward while squatting, practice squatting -- without weight -- in front of wall so you that have to stay on your heels. Some people complain of knee pains while squatting, and this is mainly due to going onto your toes and pushing your knee forward. Always keep the knees pointed the same direction as the toes throughout the squat. The American College of Sports Medicine reports that a squat should cause no damage to the knee of a healthy individual if performed properly. If depth cannot be reached due to instability, practice squatting with your heels. According to the National Strength and Conditioning Association, depth can be affected by tight calves. Increasing the elevation of your heels flexes the calves and inhibits their involvement with the squat.

    excerpt from: livestrong [dot] com
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  24. #84
    I'm All Ears SymbianBlack's Avatar
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    Can I squat at like 135lbs or 150lbs and still get great leg definition? My max is only 315 for 2 reps but I can do sets of 225 for 8 reps a set. I ask because I went back to 225 yesterday and I felt some right knee pain like I havnt felt before. No injury just a weird kind of tweak. I have knee wraps but didnt use them this time. I herd that knee wraps were bad for you
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    hi..

    Hi!
    Thanks for the very useful information. Needed that. www[dot]jobware[dot]com
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    Registered User JohnGregorry's Avatar
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    Squts will build bigger arms as I know
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    Originally Posted by VoxExMachina View Post

    This photo says enough in itself. Thanks for this pic as it easily points out how the back is to be aligned. The problem I have is when actually lifting, it's like natural instinct for my back to curve in a way that's more comfortable like it's working against me pushing up instead of lying flat.
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    Now shut up and squat!!!
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    Smile power squat

    [QUOTE=chazzy1864;651449573] the squat is foremost a quad exercice in powerlifting it becomes something else . it took me a long time to understand that lower back butt and hamstrings are so important in a power squat .
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    this is good
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