Learn to squat correctly

[AmyJ]

Sorry if this is a repost, but I've noticed that most people, especially women don't know the correct form for squats. There are very few females that even squat. This is very unfortunate because not only are squats one of the best exercises, when done right squats also target some of the areas that most females are concerned with. If you are serious about your physique you owe it to yourself to include full squats in your program.

Often squats are not as appealing to the average trainee because they are unsure about safety and this insecurity stems from the lack of available information regarding proper form. While many men started lifting in high school sports such as football or wrestling and had coaches to guide them, us women are often left to fend for ourselves when it comes to proper training. This video is one of the most comprehensive treatments of squat form that I could find and I wanted to share it with everybody.

Don't be at a disadvantage anymore. Learn how to squat safely with proper form so you can confidently add this king of all exercises to your routine.

This video is very long, but very worth the watch.
http://video.google.com/videoplay?do...ic+squat&hl=en

[AmyJ]

Here is a great link from the exercise section which shows all of the muscles that the proper full squat will target:
http://exrx.net/WeightExercises/Quad...FullSquat.html

More good squat info:
http://forum.bodybuilding.com/showpo...77&postcount=5

[terracotta]

It would be worth also reading these:
http://www.stumptuous.com/cms/displayarticle.php?aid=52
http://www.bodybuilding.com/fun/drsquat12.htm

[beby24]

Thanks for sharing, the video is long but worth it, no wonder my knees are killing me when i do squats...thanks

[AmyJ]

Originally Posted by terracotta

It would be worth also reading these:
http://www.stumptuous.com/cms/displayarticle.php?aid=52
http://www.bodybuilding.com/fun/drsquat12.htm

Good links. Thanks for the addition!

[deeyala]

nice thread, thanks

[terracotta]

I'll add this one to it as well:
http://www.deepsquatter.com/strength...s/manrodt1.htm

[beby24]

I just wanted to share that after viewing the first video, I went to the gym yesterday and tried it, today I am so sore and it didnt bother my knees at all. Thank you so much for sharing. This is great

[AmyJ]

Originally Posted by beby24

I just wanted to share that after viewing the first video, I went to the gym yesterday and tried it, today I am so sore and it didnt bother my knees at all. Thank you so much for sharing. This is great

Great! I'm really glad it helped!

[beby24]

Originally Posted by terracotta

It would be worth also reading these:
http://www.stumptuous.com/cms/displayarticle.php?aid=52
http://www.bodybuilding.com/fun/drsquat12.htm

Hi, I have a question about that article.

This section
More on Respect
O.K., now I want to go back to that point about respect. Here’s an illustration: A woman I know wanted to get into powerlifting after watching some great women lifters at our state meet. When she started, she couldn’t even squat one rep with a 45lb Olympic bar, even though she could deadlift 150 for reps. She just didn’t have the strength in the smaller muscles of the hip joint which are needed to get out of the hole.

So, she started with the 25 lb. curling bar, and then started adding weight. Here’s how it went:
3 sets of 5 @ 25 lb.
3 sets of 5 @ 30 lb. (she laughed at the 2 1/2 plates when I handed them to her.)
3 sets of 5 @ 35
3 sets of 5 @ 40
2 sets of 5 @ 45
2 sets of 5 @ 50
2 sets of 5 @ 55
2 sets of 5 @ 60

Now I have seen when they use the bb on the back or holding it with crossed arms on your chest, how are you suppose to put the weight? Help? can I do it with bd also? What would be the proper form for that?

[imperfectly_lou]

Originally Posted by beby24

Now I have seen when they use the bb on the back or holding it with crossed arms on your chest, how are you suppose to put the weight? Help? can I do it with bd also? What would be the proper form for that?

I don't think I understand your question??

[AmyJ]

Originally Posted by beby24

Now I have seen when they use the bb on the back or holding it with crossed arms on your chest, how are you suppose to put the weight? Help? can I do it with bd also? What would be the proper form for that?

I think you are refering to two different exercises. One, the full squat: http://exrx.net/WeightExercises/Quad...FullSquat.html Is done with the bar across the back.

The other you are refering to is the front squat: http://exrx.net/WeightExercises/Quad...rontSquat.html


You can squat with db's. If I were to do it with db's I would only use one and do it as described in the first video, holding on to it in the front at shoulder height or right below the hips like a potato sack. However, I am more comfortable with the bar.

Why do you ask? Are you having problems with the bar across your back?

[bbbom]

Thanks for posting the squat videos & info gals!

[cassie121]

great video...wow...apparently i was way off in squating on how low you go.

[Lizzy78]

Wow great info, this is just what i've been looking for!

[dortress]

This is just what I needed to learn more. I'm a little frustrated / confused though. I'm overweight so I'm finding myself challenged on this exercise where my center of gravity is concerned. Since these are new to my routine, I'm just practicing with a bar to make sure I'm feeling the form correctly.

In doing so, I find that the only way I can keep from 'tilting forward' (yeah, it's all in my bosoms / belly) and keep my heels planted to the ground is to adopt a *really* wide stance - almost sumo like. This lets me keep my back straight and push from the heels....

Even then I find it very hard not to topple forward with the bar on my back - and that's even without weight on it.

So, a couple of questions - am I better off continuing to practice with bar only, but actually life using dumbbells (which don't cause me to topple)? Or should I just ditch the notion of squats until I lose more weight and focus on another another exercise?

[AmyJ]

I suggest you try and do the first exercise in the video, I think he called it a goblet squat. Hold a dumbell with both hands at about shoulder height for your weight. This will teach you to sit back in your squat instead of leaning forward.

You can do it! It's just a matter of practice. I've never met a single person that hasn't gotten frustrated when learning how to squat. It's hard at first, but you will get the hang of it. And your body will thank you for all the work you put into it.

[dortress]

I'll keep at it....

[deeyala]

this needs to be a sticky

after all, what is training without squats?

[dortress]

Thanks for the pointer to the goblet squats. That helped me this morning - I'm feeling the form much better now, although the stance is still wide (I guess that's just gonna be me).