Thank you so much for taking the time to post this information. I found the videos Extremely helpful. The way they went into such detail really made me feel that I could finally attempt to do a squat. I had 2 different male trainers (free sessions) ask me to do a squat. I told the first one that I felt it in my knees and so he had me use a large ball up against a wall while doing them. That did the trick. The second trainer asked me to do a squat so I explained to him what the first trainer had me do. He snickered, left the room and came back in with a chair. He placed the chair behind me and had me do a squat. That also did the trick. I now realize that I must have been leaning forward and looking down when performing the squats the first time. No one explained about the feet being angle slightly out or where to place the weight on the feet. They didn't bother explaining to arch the lower back, I thought it was suppose to be straight. I didn't know I was suppose to look up, not down. I learned so much simply by watching the videos. I'll be honest, I was afraid to perform a squat. Now, I'm ready to tackle it and work on my form BEFORE adding any weight. I really appreciate the time and effort you put into this, it's a huge help!!!
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Closed Thread
Results 361 to 390 of 495
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02-26-2014, 09:29 AM #36101/02/2019 Starting weight: 221.5 lbs
11/01/2019 Weight: 161.4 lbs. Lost 60.1 lbs
03/06/2020 Weight: 151.2 lbs. Lost 70.3 lbs
Goal Weight: 136.5 lbs
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03-02-2014, 08:52 AM #362
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03-02-2014, 03:37 PM #363
you face the mirror at the squat rack and have noone to spot you - tips to self check that you're squatting down to below knee? After reading about proper squat depth, I had a spotter think I go down too low, im not sure if I really am or he just doesnt know what he's doing.
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03-04-2014, 09:54 AM #364
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03-15-2014, 04:18 PM #365
I always have trouble remembering all these techniques. I'm getting better though.
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03-25-2014, 04:52 AM #366
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04-03-2014, 09:01 AM #367
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04-16-2014, 05:38 AM #368
I cannot squat due to lack of a big toe... but still a good thread tho...
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04-23-2014, 07:31 PM #369
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04-25-2014, 07:22 AM #370
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04-25-2014, 07:23 AM #371
did you like the illustration. i thought is was good
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04-28-2014, 10:45 AM #372
Since I am still a beginner I am starting back with full body workout instead of splits as per Vox suggestions and this thread is perfect for one of the compound lift such as back squats.
Thanks Vox!
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04-29-2014, 08:35 AM #373
When done wrong move could result in serious disability.
have to be careful.
thanks for the information.
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05-03-2014, 02:12 PM #374
Did my first proper back squat today and had a little neck pain, read thru this and realised the bar was way too high. Saved me from posting a thread thanks!
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05-07-2014, 10:18 PM #375
This should help me this friday when i work legs
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05-09-2014, 07:19 AM #376
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05-18-2014, 01:51 PM #377
Can anyone suggest me a good mobility routine for squatting? Squats feel very unnatural to me and the heavier the weights gets, the more screwed up my form is And I am pretty sure my muscles and flexors are tights as fuark. I assume my tightness and bad form will also have something to do with my long term lower back pain.
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05-18-2014, 01:54 PM #378
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564604
Squat.
Squat stretch. Get into the bottom position of the squat with no weight, put your elbows on the inside of your knees, put your hands together, and push out on your knees while holding that bottom position.
Stretch your hamstrings! Do the doorway/end of wall stretch on each leg.
Try to get to where you can do this...or close...cold...without much trouble and obviously with no pain
(I can usually get all of my fingers flat on the floor doing this V, cold, without any back pain at all...hamstring flexibility improvement has been the number 1 thing improving my lower back [herniated lumbar disc])
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05-19-2014, 12:32 PM #379
I like to front squat more than back squat
"Someone told me the definition of hell: The last day you have on earth, the person you became, meets the person you could of become"
I am a late bloomer, I grew 14 inches in the last 5 years.
I am a newbie, I only started lifting last spring.
03/01/13: 6'1, 156
08/01/13: 6'1, 178
(hockey season)
03/07/14: 6'1, 175
05/19/14: 6'1, 185
Goal: 08/01/14: 190 or >
"Every scar has a story"
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05-19-2014, 12:33 PM #380
Both front squats and backs squats are great exercises
"Someone told me the definition of hell: The last day you have on earth, the person you became, meets the person you could of become"
I am a late bloomer, I grew 14 inches in the last 5 years.
I am a newbie, I only started lifting last spring.
03/01/13: 6'1, 156
08/01/13: 6'1, 178
(hockey season)
03/07/14: 6'1, 175
05/19/14: 6'1, 185
Goal: 08/01/14: 190 or >
"Every scar has a story"
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05-19-2014, 12:35 PM #381
Great thread
"Someone told me the definition of hell: The last day you have on earth, the person you became, meets the person you could of become"
I am a late bloomer, I grew 14 inches in the last 5 years.
I am a newbie, I only started lifting last spring.
03/01/13: 6'1, 156
08/01/13: 6'1, 178
(hockey season)
03/07/14: 6'1, 175
05/19/14: 6'1, 185
Goal: 08/01/14: 190 or >
"Every scar has a story"
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05-26-2014, 10:38 PM #382
Thanks and Nice post dude, much cover up points.
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06-02-2014, 10:10 PM #383
So I tried to squat while putting the information from the videos to use.
Head straight
Tighten upper back
Inward arch on lower back
Lower into squat (did some onto a box and some without)
Lowered only until the back of my thighs were parallel to the ground
Kept my thighs from buckling
Push up with my heels
Through it all, I didn't feel my quads being targeted. No soreness/pain from it.
There was some pressure on my knees (not necessarily pain). Although, I made sure to not let my knees go past my feet and I didn't let my knees go inward (toward each other).
Any reason why I didn't feel it in my quads? Even with just body-weight squats I've felt my quads targeted much more than today's session. (And some of those body-weight squats were with a rounded back)
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06-05-2014, 05:32 AM #384
Sigh. I let my weight shift to my toes yesterday during squats and something popped in my knee. The pop didn't hurt at all and there was no pain during the rest of my session, but it's sore and tight today. Upper, inside part of my knee. Don't think it's anything major, but I'm gonna lay off Squats and Leg Presses for a week or two until it feels 100% again.
Lesson learned...always maintain proper form. Stupid.Started in April, 2013 at 212 lbs. Completely inactive at the time. Fat with zero muscle mass.
Before/After Thread at the end of my first cut (April '13 - October '13 - 6 mos): http://forum.bodybuilding.com/showthread.php?t=157820563
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06-05-2014, 10:22 PM #385
I'm a bigger fan of Front squats... more people seems to do better in a rehab setting for many reasons... personal experience
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06-24-2014, 06:10 AM #386
Video tutorial is best to learn back squat, thanks
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07-01-2014, 01:55 PM #387
When I am at the bottom of my squat which are "ATG" because my hips are naturally very flexible, should I be moving up quickly? I've been doing a compound lifts routines for 9 weeks and recently on heavy squat day I am typically coming out of my squat slowly.
Should I drop weight a bit?
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07-08-2014, 08:57 AM #388
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07-22-2014, 04:17 AM #389
- Join Date: Jul 2014
- Location: Shakopee, Minnesota, United States
- Posts: 931
- Rep Power: 7433
I just wanted to voice a few changes that have really helped my squat in the last year or so. The first being wrestling shoes. I used to smirk at the guys who wore them; thinking they were "wanna-be's" trying to look like "Joe bodybuilder". But I was wrong, as I feel more stable with my stance and actually feel the quads working more (mind/ muscle connection). Another is: looking up (rather than looking at myself in the mirror). Maybe it's all psychological, but I feel I dig thru the tough reps easier. And the last: not performing squats first in my workout. Maybe it's just my intra supplement giving me an extra boost, but when I moved my squat routine to later in my leg workout I found no drop in strength and actually had an energy boost. Nowadays...I start the quads with leg extension/ dumbbell lunge supersets, and leg presses before squats. I love this routine now, and don't dread leg day so much....
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08-05-2014, 06:25 PM #390
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