Squat Form

**CowPimp** · 11-09-2004, 11:04 AM

I've been watching some powerlifting videos to further my quest in attaining the perfect squat form. From what I can see, they don't actually sit back; they put their hips out back and then sit down. I'm saying, the form I see on the videos isn't as close to the "textbook" form that I have read descriptions of many times over. Here are some examples:

http://www.irongame.com/videos/Andre...47lbSQ@275.avi
http://www.irongame.com/videos/Victo...24lbSQ@165.avi
http://www.irongame.com/videos/RobWa...44lbSQ@181.avi
http://www.irongame.com/videos/OanBa...irdattempt.mpg

Now, Oan Basson has is fairly close to sitting back, but he still sits down a little bit too. Am I simply overthinking the process of sitting back? Is it just a comment meant to ensure full usage of the hips, and you aren't supposed to purely sit back?

dbolman · 11-09-2004, 11:50 AM

Whatever's comfortable, hits the spot and doesn't cause injury.

**Mudge** · 11-09-2004, 12:04 PM

Not everyone squats with the same foot stance either, even amongst PLs. However the bigger squatters like "Mule" tend to go wide as hell.

**P-funk** · 11-09-2004, 01:03 PM

no two people squat the exact same way. We all have different bone structures, muscle attachments, muscle tightness etc.....we are not a like.

Archangel · 11-09-2004, 07:34 PM

Quote:

Originally Posted by dbolman

Whatever's comfortable, hits the spot and doesn't cause injury.

Ditto, I work out with my dad, we are built pretty similar(sp.) and my feet are about shoulder width, maybe a bit wider, his feet are inside shoulder width, he says any wider strains his hips, so it's up to you and how you feel

**CowPimp** · 11-09-2004, 11:05 PM

I use whatever width is comfortable. It's the actual motion that is in question. I feel like I exaggerate the form at the expense of power sometimes. When I do my max attempts, I don't think my form is as solid as with low weights. Oh well, I'll just go with the flow and always keep researching.

SquatBenchDead · 11-10-2004, 07:36 AM

We all "sit down" when we squat. The reason they tell you to "sit back" is to make your first motion sticking your ass back rather than bending at your knees. This helps in maintaining good back position, because when you are standing up straight and stick your ass out, it creates the arch in your lower back.

That's a great tape of Oan and a very exciting moment as he missed his first two attempts. He is a good friend and a great training partner.

Saturday Fever · 11-10-2004, 03:35 PM

The idea of sitting back is that your knees stay in one place, as opposed to olympic style where the knees move forward. That causes the quads to have to bear more weight, when the key to squatting big is squatting with your posterior. Keep watching videos, keep reading articles. If you can tape yourself, watch yourself.

Also, reread the thread I started entitled "Squatting Like a Powerlifter, Squatting Big" Just follow the items there, critique yourself, you'll be fine.

Robboe · 11-10-2004, 04:17 PM

Due to the biomechanics of my body, if i want to squat to legal depth, i have no choice but to employ a wide stance.

It's worked well up to now.

**CowPimp** · 11-10-2004, 06:24 PM

Quote:

Originally Posted by Saturday Fever

The idea of sitting back is that your knees stay in one place, as opposed to olympic style where the knees move forward. That causes the quads to have to bear more weight, when the key to squatting big is squatting with your posterior. Keep watching videos, keep reading articles. If you can tape yourself, watch yourself.

Also, reread the thread I started entitled "Squatting Like a Powerlifter, Squatting Big" Just follow the items there, critique yourself, you'll be fine.

That's good to know, because my knees stay almost perfectly stationary when I squat.

11-09-2004, 11:04 AM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Squat Form I've been watching some powerlifting videos to further my quest in attaining the perfect squat form. From what I can see, they don't actually sit back; they put their hips out back and then sit down. I'm saying, the form I see on the videos isn't as close to the "textbook" form that I have read descriptions of many times over. Here are some examples: http://www.irongame.com/videos/Andre...47lbSQ@275.avi http://www.irongame.com/videos/Victo...24lbSQ@165.avi http://www.irongame.com/videos/RobWa...44lbSQ@181.avi http://www.irongame.com/videos/OanBa...irdattempt.mpg Now, Oan Basson has is fairly close to sitting back, but he still sits down a little bit too. Am I simply overthinking the process of sitting back? Is it just a comment meant to ensure full usage of the hips, and you aren't supposed to purely sit back?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-09-2004, 11:50 AM	#2
dbolman Registered User Join Date: Nov 2004 Posts: 30	Whatever's comfortable, hits the spot and doesn't cause injury.
dbolman Registered User Join Date: Nov 2004 Posts: 30

11-09-2004, 12:04 PM	#3
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,073 Photos: 1	Not everyone squats with the same foot stance either, even amongst PLs. However the bigger squatters like "Mule" tend to go wide as hell.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

11-09-2004, 01:03 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	no two people squat the exact same way. We all have different bone structures, muscle attachments, muscle tightness etc.....we are not a like.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-09-2004, 11:05 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I use whatever width is comfortable. It's the actual motion that is in question. I feel like I exaggerate the form at the expense of power sometimes. When I do my max attempts, I don't think my form is as solid as with low weights. Oh well, I'll just go with the flow and always keep researching.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-10-2004, 07:36 AM	#7
SquatBenchDead Registered User Join Date: Jun 2004 Location: Monrovia, CA Posts: 44	We all "sit down" when we squat. The reason they tell you to "sit back" is to make your first motion sticking your ass back rather than bending at your knees. This helps in maintaining good back position, because when you are standing up straight and stick your ass out, it creates the arch in your lower back. That's a great tape of Oan and a very exciting moment as he missed his first two attempts. He is a good friend and a great training partner.
	Get Strong @ WannaBeStrong.com

11-10-2004, 03:35 PM	#8
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	The idea of sitting back is that your knees stay in one place, as opposed to olympic style where the knees move forward. That causes the quads to have to bear more weight, when the key to squatting big is squatting with your posterior. Keep watching videos, keep reading articles. If you can tape yourself, watch yourself. Also, reread the thread I started entitled "Squatting Like a Powerlifter, Squatting Big" Just follow the items there, critique yourself, you'll be fine.
	yay.

11-10-2004, 04:17 PM	#9
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Due to the biomechanics of my body, if i want to squat to legal depth, i have no choice but to employ a wide stance. It's worked well up to now.
	Being held down by The Man

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