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  1. #361
    Registered User DebiLynn's Avatar
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    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!!!
    January 2, 2019 Starting weight: 221.5 lbs.

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  2. #362
    Registered User JimmyPrincipe's Avatar
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    nice post man very informative

  3. #363
    Registered User TheGauntlet700's Avatar
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    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.

  4. #364
    Registered User JoshStrupcewski's Avatar
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    Originally Posted by -Lucifer View Post
    My dear Vox, this is one hell of a riveting thread you've made. I wish you'd done this like 3 years ago.
    Agreed. Great thread.

  5. #365
    Registered User elliottsohns27's Avatar
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    I always have trouble remembering all these techniques. I'm getting better though.

  6. #366
    Replies in 1/2 hr - 3 day GeneralSerpant's Avatar
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    Originally Posted by elliottsohns27 View Post
    I always have trouble remembering all these techniques. I'm getting better though.
    Yes. There is many techniques in this thread. Hard to remember all.

  7. #367
    Registered User casvangils7's Avatar
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    Really nice guide

  8. #368
    Registered User yorktown65's Avatar
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    I cannot squat due to lack of a big toe... but still a good thread tho...

  9. #369
    We know lol Farley1324's Avatar
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    Originally Posted by futurebody90 View Post
    good thread
    Strong spam
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  10. #370
    Banned annabrazil's Avatar
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    nice illustration

  11. #371
    Banned annabrazil's Avatar
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    did you like the illustration. i thought is was good

  12. #372
    Iron Fist! Pixel3's Avatar
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    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!

  13. #373
    Registered User frknl's Avatar
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    When done wrong move could result in serious disability.
    have to be careful.
    thanks for the information.

  14. #374
    Registered User thedailydaren's Avatar
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    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!

  15. #375
    Registered User TrueBlue02's Avatar
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    This should help me this friday when i work legs

  16. #376
    Registered User c18little's Avatar
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    Herniated discs

  17. #377
    Registered User JSnotaBB's Avatar
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    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.

  18. #378
    We know lol Farley1324's Avatar
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    Originally Posted by JSnotaBB View Post
    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.
    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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  19. #379
    Registered User SterDurgs's Avatar
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    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)
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    Goal: 08/01/14: 190 or >

    "Every scar has a story"

  20. #380
    Registered User SterDurgs's Avatar
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    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"

  21. #381
    Registered User SterDurgs's Avatar
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    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"

  22. #382
    Registered User jamesheller's Avatar
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    Thanks and Nice post dude, much cover up points.

  23. #383
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    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)

  24. #384
    Cutting mavajo's Avatar
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    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

  25. #385
    Registered User artmansg's Avatar
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    I'm a bigger fan of Front squats... more people seems to do better in a rehab setting for many reasons... personal experience

  26. #386
    Registered User Gomes879's Avatar
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    Video tutorial is best to learn back squat, thanks

  27. #387
    Registered User tmaltbie's Avatar
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    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?

  28. #388
    Registered User boycaron's Avatar
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    really helpfull,thanks.

  29. #389
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    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....

  30. #390
    Registered User sandyr9's Avatar
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    Nice post!

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