The Fundamentals of the Back Squat

[Shivalismith]

this is what suggesting a right way of squatting especially for me as I'm very uneven in my way of the same exercise .. now have got a help

[ohiosmitty]

Question for you guys.

I did some squats yesterday and I got to my highest set (170lbs). Usually I'd do 3x5s but yesterday on the first set, third rep, after finishing the rep I felt some low back pain, the same pain I felt months ago when I hoisted 140lbs on the deadlift the first time. This day I had difficulty keeping an upright posture.

I'm looking at some possible faults here:
1. Incomplete warmup?
2. Form? (this I'm a bit skeptical. I already got into 190lbs but went back down because I wasn't able to go to the gym for a few weeks.)

What are the other possible reasons?

sounds like you may have tried to go too heavy too quickly after a layoff

[OptimalHealth13]

nice breakdown

[zixe666]

Good article

[Sailook]

Safety 1st

[Shivalismith]

solid facts have been mentioned into the post regarding how to go right with squatting .. as it does matters to keep care towards an apt gesture and posture while exercising

[duck1dong]

This is good information. In all the years of lifting, the best advice is to 1)use a belt and 2) tighten your chest, arms, shoulders, trapezius during descent and keep it tight during ascent. The belt not only protects back it increases the thoracic pressure which will help you lift more.

[PaulRivers]

This is good information. In all the years of lifting, the best advice is to 1)use a belt and 2) tighten your chest, arms, shoulders, trapezius during descent and keep it tight during ascent. The belt not only protects back it increases the thoracic pressure which will help you lift more.

There's a lot of people that would disagree with you that wearing a belt at low weights is a good idea...

[angeldimit]

damn...can't wait to HIT THOSE LEGS tomorrow!!!!

[EDLJ]

i know this thread is about back squats, but i have a question regarding front squats. when squatting, my wrists start to irritate and eventually begin to hurt. it gets to the point where i cant do anymore squats, which is a problem because the pain starta after my first set. am i doing something commonly wrong or is it just a problem with my wrists?

[Gensuru]

Hi, I am trying atg squats because I like big ROM in my exercises. However my ass wont listen to me and tuck in as I close in on my calves.

What kind of stretching/strengthening do I need?

Is it possible to get there by just squatting a little higher for a long period of time?
Thx for the thread btw!

[chende]

See the picture, it seems that you can see my lines, in order to muscle, I tried for a while.

[xinmei]

Good post!

[babybowen]

Good thing to know about the shoes. I will be squatting bare foot from now on!

[CoachChuckD]

AWESOME POST!!! I wish I had the smarts to look up these forums when I started lifting a decade ago. Would have avoided some serious mistakes!

Thanks for taking the time to really explain the proper ROM.

[lhtrung]

I dislocated my shoulder twice doing wrestling and now my left rotatorcuff is so ****ty that I cant properly twist my arm to hold the bar anymore.

Besides the front squat (which I dearly hate) is there any good leg exercise that comes close to the back squat in term of effectiveness? Im doing goblet squat now and then.

[nnjy00]

are the top of your shoulder suppose to hurt after squatting? Im squatting 200lbs right now, and i guess my traps prob arent big enough because the weight just pushes my traps down and the bar starts to rest on my shoulder bone and it hurts alot.

i really dont understand what im doing wrong.

[lhtrung]

are the top of your shoulder suppose to hurt after squatting? Im squatting 200lbs right now, and i guess my traps prob arent big enough because the weight just pushes my traps down and the bar starts to rest on my shoulder bone and it hurts alot.

i really dont understand what im doing wrong.

Build a bigger trap and just keep squatting until it don't hurt no more?

[VoxExMachina]

are the top of your shoulder suppose to hurt after squatting? Im squatting 200lbs right now, and i guess my traps prob arent big enough because the weight just pushes my traps down and the bar starts to rest on my shoulder bone and it hurts alot.

i really dont understand what im doing wrong.

The bar will cause a bit of discomfort until you get used to it. But a few things to check for:

1. Make sure the bar is resting on your traps, not your spine.
2. Bring your hands closer together, if possible, on the bar so that your traps "bulge" to support the bar.
3. Lower the bar a bit. If it's "sitting on your shoulder bone" it sounds like you might have it too high.

[Giovanni1992]

very accurate

[Byrny123]

Thanks for the info man, Covered it well

[GetHimABodyBag]

Candito Training has great videos on the squat

http://www.youtube.com/user/CanditoT...?feature=watch

[Josh28105]

[QUOTE=GetHimABodyBag;1176582243]Candito Training has great videos on the squat



It would be nice to squat like him.

[wowspare]

Not sure if this has been mentioned before, but when trying to deep squat, I find that pointing my toes outward at 30~40 degrees, and thinking of squating "between" my knees helps me squat deep

[avionsuelp]

Good intros to learning how to squat, recommended for someone new learning.

[BEYONDTHESWEAT]

Medal needed for this thread!

[shaadisankalp10]

Thanks for share the post with us.....

[KPFitnessTrain]

Made this video for one of my clients that wanted help with it. Just talks about two things you should do to ensure youre squatting safely and not getting injured. http://www.youtube.com/watch?v=9jIPAvIjilA

[Leonida87]

Many use the high bar on ATG squats due to tight hip flexors and lack of flexibility in the posterior chain, I've always done low bar on my squats and always going ATG...

[InfraRen]

I've squatted for years, but a few months back I DID hurt my back because I rushed back in with too much weight, so just re-reading the first page here is great info and great caution to heed as I step back into one of the greatest lifts ever imagined.