Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 11 of 11

Thread: Squat Form Help

  1. #1
    Registered User 101111101's Avatar
    Join Date: Aug 2011
    Stats: 5'7", 165 lbs
    Posts: 52
    Rep Power: 4
    101111101 is on a distinguished road. (+10)
    Visit 101111101's BodySpace
    101111101 is offline

    Lightbulb Squat Form Help

    Hi, i felt my form was very bad so i lowered my weight back down, before increasing weight again I want my form to be correct. I feel like my back leans forward too much... Please help



    Reply With Quote

  2. #2
    Registered User christianecoach's Avatar
    Join Date: Feb 2013
    Age: 36
    Posts: 81
    Rep Power: 0
    christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank) christianecoach is the lowest scum of the boards. (Worst Rank)
    Visit christianecoach's BodySpace
    christianecoach is offline
    Hi,

    I will to teach you how to perform the squat correctly with perfect form so you can avoid injury and explode your muscle growth.

    The first thing you must do before performing a single repetition is to ensure the squat rack is set up to properly fit you. Adjust the squat rack so the bar is at approximately chest height. This will allow you to unrack the weight without having to come up on your tip toes or waste energy by performing too much of a squatting movement. Also, adjust the cross bars, so they are about an inch below the level of the bar at the bottom of your squatting position. This will allow you to bale out at the bottom of your squat if you need to.

    Alright, now that we got the squat rack set up it's time to get down to business. Approach the bar and center yourself underneath it. The bar should rest across your upper trapezius muscle below the level of your seventh cervical vertebrae. Your seventh cervical vertebra is the big bump you feel at the base of your cervical spine when you bend your neck forward. The bar should NEVER rest on your cervical spine. Position your hands on the bar at a comfortable position.

    Now, extend your knees and unrack the bar. Before descending, lock in your low back and pull your shoulder blades back. Your low back should have a slight inward curve (lumbar lordosis). This posture should be maintained throughout the squatting movement. When visualizing this position think of a military man or women coming to attention. This is the position you want to be in before starting the squat. Your feet should also be turned slightly outward.

    You're now ready to begin. When you descend think about sitting back into a chair. As you go down, you should be simultaneously bending at your knee and hip joints, but never let your back round over. It is O.K. for your trunk to bend forward, but this should come from flexion of your hip joint and not from bending at your low back. Actually, it is a must that your trunk flex forward to maintain your balance. If you attempted to keep your back perpendicular to the floor you would lose your balance backwards or would have to allow your knees to go past your toes as you descended. The latter, by the way, is a huge no no. You should never allow your knees to go past your toes. If you do, you're putting tremendous and potentially damaging pressure on your knees. Descend until your thighs are parallel with the floor. Have a training partner watch you from the side, so you can get a feel for where this position is.

    Once your thighs are parallel with the floor, press up. You should now be simultaneously extending at your knee and hip joints. A big mistake I see people making is they extend at their knees without coordinated extension at the hip joint, as well. This causes too much forward flexion of the trunk and they inevitable round their back. They compensate by completing the movement through extension of their low back, which increases strain on the low back and could lead to injury. Avoid this by remembering to keep your low back locked in and your shoulder blades back, as you press up.

    Another important point to mention is to always keep your eyes straight forward throughout the squatting movement. Don't attempt to look at the ceiling or down at the floor. Both can have detrimental effects on your form.

    Now that you know exactly how to successfully and safely perform the squat it is time to start practicing. I recommend you use just the bar or broomstick to practice with until you have mastered the proper technique. Use a training partner to give you feedback. Once you have mastered the correct form you can begin adding weight. Never sacrifice your form just to lift more weight. I assure you that if you learn the correct form your muscle and strength gains will soon follow. Best of all, you will avoid injury.

    Alright, it is time to put your new found knowledge of the squat to work and watch as you take your strength and muscle growth to a new level. I wish you the best of luck in your fitness pursuits.
    Reply With Quote

  3. #3
    I'll Mod Til I'm Dead ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Stats: 5'8", 193 lbs
    Posts: 67,216
    Rep Power: 1190192
    ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000)
    Visit ironwill2008's BodySpace
    ironwill2008 is offline
    Can't tell much from vid 1 due to the camera angle.


    Vid 2 looks good, OP. Keep this same good form as you gradually add weight to the bar over time, and you're on your way.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

  4. #4
    Pushin' it Real Good smokinal's Avatar
    Join Date: Dec 2008
    Age: 45
    Stats: 5'9", 164 lbs
    Posts: 2,167
    Rep Power: 2243
    smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000) smokinal has reached the pinnacle! Best possible rank! (+1000000)
    Visit smokinal's BodySpace
    smokinal is offline
    I think they look fine as well op.
    The powerlifter visions a certain weight he would like to lift, he uses his body to achieve it and he gets big as a side effect.
    The bodybuilder visions a certain physique he would like to aquire, he uses weights to achieve it and he gets stronger as a side effect.
    Reply With Quote

  5. #5
    TMW fnares's Avatar
    Join Date: Mar 2011
    Location: Chicago, Illinois, United States
    Stats: 5'7", 172 lbs
    Posts: 394
    Rep Power: 148
    fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000) fnares has a reputation beyond repute. Second best rank possible! (+100000)
    Visit fnares's BodySpace
    fnares is offline
    Looked pretty good. IMO you should go a little slower on the decline of the movement.
    In addition to being an amazing body builder (LOL), I'm also a rapper.
    Check out my group's youtube page:

    www.youtube.com/wenthemooneclypse

    And my solo youtube page

    www.youtube.com/frankielyrical
    Reply With Quote

  6. #6
    Registered User SLH350's Avatar
    Join Date: Oct 2010
    Location: North Carolina, United States
    Age: 25
    Stats: 6'1", 202 lbs
    Posts: 20
    Rep Power: 0
    SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000) SLH350 is a splendid one to behold. (+10000)
    Visit SLH350's BodySpace
    SLH350 is offline
    Your hips look like they're tucking at the bottom of the movement, it's very common and probably a flexibility issue. Back angle seems fine for a low bar squat, if you want to be more upright I'd just put the bar higher on your traps.
    Reply With Quote

  7. #7
    Registered User tidnab's Avatar
    Join Date: Mar 2012
    Age: 32
    Posts: 2,416
    Rep Power: 3442
    tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000) tidnab has reached the pinnacle! Best possible rank! (+1000000)
    tidnab is offline
    Hips tucking is a form issue, not a flexibility issue. If you allow your lower back and midsection to be relaxed at the bottom of the squat, the hips will tuck, period, regardless of how flexible you are.

    OP, to fix this issue, you should do the following:

    1. keep your chest up
    2. keep your abs braced
    3. keep your lower back tight

    For added stability you can also take a take breath and hold at the top of each rep. Guarantee this will make a world of difference and you will squat with a much straighter back.


    The other thing I noticed is that you could stand to slow things down. You seem to be crashing down into the hole a little bit. Try and keep things smoother and more controlled.
    Reply With Quote

  8. #8
    Registered User 101111101's Avatar
    Join Date: Aug 2011
    Stats: 5'7", 165 lbs
    Posts: 52
    Rep Power: 4
    101111101 is on a distinguished road. (+10)
    Visit 101111101's BodySpace
    101111101 is offline
    alright thanks guys will it help if i post a video of me doing a heavier weight?
    Reply With Quote

  9. #9
    Registered User UnitedRampage's Avatar
    Join Date: Jan 2013
    Stats: 5'10", 162 lbs
    Posts: 302
    Rep Power: 23
    UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000) UnitedRampage has much to be proud of. One of the best! (+20000)
    Visit UnitedRampage's BodySpace
    UnitedRampage is offline
    Originally Posted by 101111101 View Post
    alright thanks guys will it help if i post a video of me doing a heavier weight?
    Yes, because form is normally near perfect at a comfortable weight. Post vids of your 5RM and 75% of that weight.
    Reply With Quote

  10. #10
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Age: 29
    Stats: 5'11", 209 lbs
    Posts: 12,938
    Rep Power: 27007
    GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000)
    Visit GeneralSerpant's BodySpace
    GeneralSerpant is offline
    Looks fascinating.
    Reply With Quote

  11. #11
    preacher of simplicity godsamurai's Avatar
    Join Date: Feb 2011
    Stats: 5'9", 177 lbs
    Posts: 1,392
    Rep Power: 737
    godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000) godsamurai has a reputation beyond repute. Second best rank possible! (+100000)
    Visit godsamurai's BodySpace
    godsamurai is offline
    looks good to me. Torso does leans forward at the bottom position which is normal. It's just that people have different length of torso so the angles of each individuals vary. Don't be so concerned about the numeric measurement of angle however, because your body naturaly gets you the angle for you for the best way to balance the body. As long as form is good and balance is kept, the angle really means nothing.
    Dymatize ISO-100 protein: 25g protein, 1 carb, 0 fat, 0 lactose, 0 sugar
    That's all you need.

    Personal Dymatize protein review (2011):
    Reply With Quote

Reply

Similar Threads

  1. High Bar Back Squat Form Help (Video's included)
    By Bosco15 in forum Exercises
    Replies: 7
    Last Post: 12-18-2012, 02:40 PM
  2. squat form help
    By kstruve in forum Exercises
    Replies: 28
    Last Post: 01-26-2012, 10:20 AM
  3. deadlift and squat form help? vids included
    By weRise in forum Teen Bodybuilding
    Replies: 14
    Last Post: 11-12-2011, 11:55 AM
  4. Squat Form Help
    By jreale in forum Exercises
    Replies: 8
    Last Post: 02-11-2011, 09:38 PM
  5. Lack of flexibility for squat form. Help?
    By irishstud617 in forum Exercises
    Replies: 13
    Last Post: 05-17-2010, 02:11 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout