The Fundamentals of the Back Squat

[Chuter]

Thanks Vox, I've moved to doing these in Vibrams and I'd also identified my hip drive as something to work on.

Appreciated

[g0ld3nuncw]

Very informative thread

[ctg23]

i really need to get someone to film me setting up and help on my form as i tried squatting again last night and my shoulder was hurting like hell again. im not talking about the bar resting on my shoulder and hurting, i mean once i go down on the squat by about a third of the way, something 'pops' in my right shoulder blade region and i need to stop. hurt so bad last week i couldnt workout for the rest of the week.


it was alot better than my previous workout though as i focused so much on keeping my upper back and core really tight as i thought that might help, but i wonder should i really be focusing most of my attention on keeping my upper back tight when squatting as i would rather focus entirely on the squat itself. once i did get past 100kgs my shoulder did 'pop' again, so i decided to take it easy after that.

this is really bugging me though as i love squats but know something is not right with my setting up

[azxangeles]

Thanks a lot man very useful

[richiec54]

I don't like to go super deep in my squats, maybe I'm just not flexable enough, but it just feels bad after a certain point.

[JoeDaddio]

Thanks for the info. I wish I had read this before doing my first squats in about 8 years in my old running shoes. My right foot leaned forward and my knee came in on my last rep and I had some pain in it for a couple of weeks afterwards. Been wearing a knee brace now because of residual pain and taking it easy, but after that I did some searching around and found that my everyday canvas Vans would be much better than the running style shoes.



joe

[Tommyobrien]

Great post mate, very informative and covered everything!

Lately while squatting I've been getting some toe cramp on my outer 3 toes on my left foot. I used to get this while swimming before but I haven't experienced it in a few years. I squat barefoot so it's not a shoe issue (although maybe I should get some proper attire for it). For the past 5weeks now I've been doing German Volume Training so I suspect that it is the high volume that is causing it, although the cramping has only happened on last 3 leg days. So could this be due to the volume it is being exposed to, or is it some sort of unusual lack of flexibility?

Help would be greatly appreciated.

[stretchcream]

Now I know how to really do the squat exercise. Thank you for this information i am really looking forward to my self having this kind of exercise for my own good.

[karen2k]

what is a front squat? I have tried doing it, but I fall forward.

[ironcide]

Nice write-up, thanks!

I have a question about the lowbar squat, regarding position of the scapula and elbows -- in Starting Strength, Rippetoe's main advice on this is to lift the chest up, while pulling the elbows back behind you.

The chest up part works just great. However, I have a bit of a winged scapula condition, and I'm worried that pulling my elbows back like that will only exacerbate the winging. Also, pulling the elbows like that results in the bar resting somewhat uncomfortably on my scapulae, rather than on the traps between them. It also results in some neck strain, because the base of my neck is stretched out further than it is meant to be with the shoulder blades so far back. In my case, would it make sense to keep my scapulae in a more protracted position? I'd still keep my chest up, and elbows behind me, but the emphasis would be more on pulling the scapulae down, rather than retracted. Does that make sense? Anyone do lowbar squats like this?

Reps and thanks for any advice!

Yeah, one of the most important mental ques for me when going heavier is trying to bend the bar over my back (almost like doing to pulldown behind the neck). Keeping my shoulders and shoulder blades back and together still, but pulling my elbows down. I think this is kind of what you're getting at.

my fav mental ques:

stay tight
sit back
bend the bar
and knees out

[ironcide]

what is a front squat? I have tried doing it, but I fall forward.

Stay arched, keep your chest and elbows up, and make sure the weight is resting on your front delts. Also if you're not already, try using a clean grip, its harder at first on some peoples wrists and shoulders, but its a much better position to stay tight in as the weight gets heavier.

[tidnab]

Long time lurker, first post here...


With respect to the OP, he gives a lot of good info on the squat (I believe a lot of this is from Rippetoe, no?) but I think it needs to be pointed out the cues he provides for how to squat apply more to the lowbar squat than to the highbar squat. You don't "look down" nor do you really "sit back" with your hips in the highbar squat.

"Susie" in this video on the other hand demonstrates a perfect highbar squat. Note she has her chin slightly up, she's looking straight ahead, and her hips go almost straight down, with her knees going forward over the tips of her toes to make room for them.

[tidnab]

Wenning is teaching a low bar squat as well.

Hmm... that's interesting. Maybe one person's highbar squat is another's lowbar squat. But in the video the bar is at the base of her traps and across the top of her rear delts. I would call lowbar positioning being lower down across the delts with a wider grip (which creates a lower "shelf"). Some Olympic lifters do squat with the bar higher than that, but I think that comes down to personal comfort rather than any hard-and-fast laws about bar positioning. It's still an upright squat with the bar on top of her delts-- to me that's highbar.

[thenaturalguy]

ive recently started to squat low bar style. Im having issues with my lower back, when im done squatting i seem to have a "tight/sore" feeling 30 mins - 2 hours after. Is this typically normal?

[Nigel125]

Thanks for sharing

[laurabelned]

Bodybuilding Exercises For Back
A great exercise for the back is the chin up (or pull up). This mainly works the lats muscles which run down the side and middle of your back, while also working the biceps and other supporting muscles. These are mainly used to get a wider back. You can use the cable pull-down machine if you cannot do chin ups, for the same effect.

[tidnab]

definitive post on low bar vs high bar IMO:

http://www.70sbig.com/blog/2012/01/l...bar-squatting/

[woodyb58]

awesome thread ..ass to grass

[ThatOneLurker]

does anyone get stuck at the bottom of the squat?

I go below parallel but not ATG and my sticking point is horrible down there

Anyone know how to make the bottom of a squat easier?

I do high bar since low bar really starting straining my lower back

[rippx]

this has been working well for me..thanks

[Farley1324]

does anyone get stuck at the bottom of the squat?

I go below parallel but not ATG and my sticking point is horrible down there

Anyone know how to make the bottom of a squat easier?

I do high bar since low bar really starting straining my lower back

Squat.

If you get stuck it's too heavy, take weight off and work back up.

[ThatOneLurker]

Squat.

If you get stuck it's too heavy, take weight off and work back up.

Alright thanks

[DarrenConroy]

http://forum.bodybuilding.com/showth...hp?t=144259681

[TBU720]

Can anyone explain what the bottom of the squat should FEEL like? I feel a LOT of tension in my groin and hammies. Is this correct? I know these muscles are used during a squat but nobody ever seems to mention a stretching feeling.

It is worthwhile to note that my groin and hammies are extremely tight. Like if I try to do a split, the angle between my legs can get to about 90-100 degrees before the stretch becomes painful.

[Jamtastic]

I really want to start squatting (I've been using leg press and other machines on leg days) but every time I try I can't make it all the way down, even with really light weight - like 135 lb. I know back strength is important and I've been working my back a lot more lately, but I feel like I'm having problems keeping my knees from wavering as well. Also, my hamstrings feel like they are holding me back - I can't isolate them without causing the muscle to cramp (calves are the same way) even though I take a multi, eat potassium rich foods, and drink a gallon of water a day.

I feel like I can't prep the muscle groups properly (particularly my hamstrings) and it's causing my form to suffer. Any tips?

[adam8888]

thank you

[MaksimV]

Strong info

[johnwalk2]

will air squats increase my range of motion
if not what will???????????

[Vigasan]

Amazing, did not know about bar placement changing which parts get hit harder. Explains why I've been leaning forwards more recently. Thanks.

[jerrymcf50]

any one have an idea on how to replace a squat if you lift at home and don't have a power rack. I am old as hell and I want to lift some heavy weight and not get pinned under it.