Squatting problem, unable to achieve form...

YSK · 06-22-2009, 05:28 PM

Hey guys, once again I turn to the sage advice of this forum for a most troubling of dilemmas.

Anyways problems are with my squat. At first I thought I had perfect form, until I someone pointed out that most of my weight was at the front of my feet not the back. Aka, I was knee squatting where the knees sort of bend to much first before the hips have a chance to break into form. This led to knees going past my toes, which i hear is very bad. So for months now, I have been trying to perfect form with a most modest weight, having to leave my ego at the door, it is very frustrating that for a month and a bit now my form is still not up to par. I dont feel much of anything in the hamstrings, even though ive managed to power through the heels now, im still having problems with knees coming over the toes slightly.

I just dont get how to achieve that "sitting" form without fucking falling backwards. I tried leaning forward more to counterweight myself, but i just ended up hurting my back a bit and putting way too much stress into the lower back. My legs are spread about shoulder distance, feet pointing slightly outwards...

should I take a wider stance? is there such thing as a too wide stance?
Thanks for the help in advance

Patrick_01 · 06-22-2009, 08:45 PM

I'd suggest posting a short video of your form.

My knees travel just past my toes as well when I drive through the heel; I believe it's just inevitable for my skeletal structure.
Sometimes I squat wide and I don't think there's anything wrong with it, but I wouldn't want to stop squatting with a more narrow stance.

**Built** · 06-22-2009, 09:09 PM

Your knees are going to travel past your toes. There are numerous discussions about this all over the internet. If you're pushing through your heels and going below parallel without any loud or grinding noises, you're golden.

I'm not sure why you think you'll feel your hamstrings all that much - while they are certainly involved, squatting is predominately a hip and quad movement.

**P-funk** · 06-22-2009, 09:35 PM

Knees past the toes isn't bad - Don’t Let the Knees Pass The Toes & Other Squatting Myths — Patrick Ward, MS CSCS LMT

Here are some techniques for cleaning up your squat pattern - Trouble Shooting Your Squat — Patrick Ward, MS CSCS LMT

Patrick

gtbmed · 06-23-2009, 12:30 AM

Feet over the toes isn't a bad thing. As far as keeping the weight back, I imagine pulling the load down with my hips. The exercises P funk posted are very helpful and I try to incorporate them in my workouts as part of a warmup.

What kind of shoes are you wearing? I know squatting and deadlifting in running shoes (which have a compressible sole) can lead to all sorts of weird happenings with the feet/shins.

rahaas · 06-23-2009, 10:43 AM

Quote:

Originally Posted by YSK

should I take a wider stance?

Try some box squats first and find out. I've improved my squat substantially by widening the stance.

gtbmed · 06-23-2009, 12:13 PM

Improved? Maybe, by pure numbers your squat has improved.

A wider stance usually makes it easier to involve the posterior chain in the squat and involves less of the quads. Powerlifters use this stance a lot because it puts up big pure numbers.

But a wider stance limits the ROM. Full Oly squats are going to recruit more fibers and work the movement throughout the ROM.

powerlifter316 · 06-29-2009, 04:08 PM

You need to make sure you're making the movement all about the hips. Don't worry about doing a perfect "bodybuilding squat' or working only your qauds and hams. Take a medium width stance, sit back into the hole, and take advantage of the power your hips and hamstrings can give you. Don't be afraid to have a bend in your lower back, either, as long as it stays arched.

The best way to start a squat is with your hips forward, upper back tight, and head back. Break at the hips, sit back, and sink all the way into the hole. Keep your entire body tight as can be, and explode back into that starting position, thrusting your hips forward and knees back into standing position. Don't worry, you will still heavily tax your quads.

gtbmed · 06-29-2009, 05:28 PM

There's nothing wrong with full squats. If you can't do them, do other exercises until you have the mobility or strength to do them, but I wouldn't use a powerlifting stance just to put up bigger numbers unless I was a powerlifter.

06-22-2009, 05:28 PM	#1
YSK Registered User Join Date: Aug 2005 Posts: 267	Squatting problem, unable to achieve form... Hey guys, once again I turn to the sage advice of this forum for a most troubling of dilemmas. Anyways problems are with my squat. At first I thought I had perfect form, until I someone pointed out that most of my weight was at the front of my feet not the back. Aka, I was knee squatting where the knees sort of bend to much first before the hips have a chance to break into form. This led to knees going past my toes, which i hear is very bad. So for months now, I have been trying to perfect form with a most modest weight, having to leave my ego at the door, it is very frustrating that for a month and a bit now my form is still not up to par. I dont feel much of anything in the hamstrings, even though ive managed to power through the heels now, im still having problems with knees coming over the toes slightly. I just dont get how to achieve that "sitting" form without fucking falling backwards. I tried leaning forward more to counterweight myself, but i just ended up hurting my back a bit and putting way too much stress into the lower back. My legs are spread about shoulder distance, feet pointing slightly outwards... should I take a wider stance? is there such thing as a too wide stance? Thanks for the help in advance Max Bench: 260 Weight: 203 Height: 5 10 and then some

06-22-2009, 08:45 PM	#2
Patrick_01 Registered User Join Date: Mar 2008 Location: Australia Posts: 46	I'd suggest posting a short video of your form. My knees travel just past my toes as well when I drive through the heel; I believe it's just inevitable for my skeletal structure. Sometimes I squat wide and I don't think there's anything wrong with it, but I wouldn't want to stop squatting with a more narrow stance. H: 5' 11" ____Squat: 95kg ATF W: 72kg _____Bench: 80kg BF: lowish _____Deadlift: 130kg

06-22-2009, 09:09 PM	#3
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Your knees are going to travel past your toes. There are numerous discussions about this all over the internet. If you're pushing through your heels and going below parallel without any loud or grinding noises, you're golden. I'm not sure why you think you'll feel your hamstrings all that much - while they are certainly involved, squatting is predominately a hip and quad movement. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-22-2009, 09:35 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,695	Knees past the toes isn't bad - Don’t Let the Knees Pass The Toes & Other Squatting Myths — Patrick Ward, MS CSCS LMT Here are some techniques for cleaning up your squat pattern - Trouble Shooting Your Squat — Patrick Ward, MS CSCS LMT Patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-23-2009, 12:30 AM	#5
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Feet over the toes isn't a bad thing. As far as keeping the weight back, I imagine pulling the load down with my hips. The exercises P funk posted are very helpful and I try to incorporate them in my workouts as part of a warmup. What kind of shoes are you wearing? I know squatting and deadlifting in running shoes (which have a compressible sole) can lead to all sorts of weird happenings with the feet/shins. gtbmed's strength journal

06-23-2009, 12:13 PM	#7
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Improved? Maybe, by pure numbers your squat has improved. A wider stance usually makes it easier to involve the posterior chain in the squat and involves less of the quads. Powerlifters use this stance a lot because it puts up big pure numbers. But a wider stance limits the ROM. Full Oly squats are going to recruit more fibers and work the movement throughout the ROM. gtbmed's strength journal

06-29-2009, 04:08 PM	#8
powerlifter316 Registered User Join Date: Jun 2009 Location: Kansas Posts: 21	You need to make sure you're making the movement all about the hips. Don't worry about doing a perfect "bodybuilding squat' or working only your qauds and hams. Take a medium width stance, sit back into the hole, and take advantage of the power your hips and hamstrings can give you. Don't be afraid to have a bend in your lower back, either, as long as it stays arched. The best way to start a squat is with your hips forward, upper back tight, and head back. Break at the hips, sit back, and sink all the way into the hole. Keep your entire body tight as can be, and explode back into that starting position, thrusting your hips forward and knees back into standing position. Don't worry, you will still heavily tax your quads.

06-29-2009, 05:28 PM	#9
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	There's nothing wrong with full squats. If you can't do them, do other exercises until you have the mobility or strength to do them, but I wouldn't use a powerlifting stance just to put up bigger numbers unless I was a powerlifter. gtbmed's strength journal

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