Squats; I need help!

SoFlaBoy · 06-05-2005, 12:32 PM

Hey,

I am 6'4", 220lbs. When I do squats I have a tendency to round my back, even with light weight. I cannot do squats correctly without putting weights on the floor to prop up my heels so that I can do this exercise with good form. I also put my wt. bench underneath me so that I will not bend beyond parallel to the floor.

Is their something bio-mechanically wrong (ie. muscles to tight? weak?) I am progressing pretty well with my entire body EXCEPT my legs. I know that I am not the only one with this problem. I want monstrous legs and "THE SQUAT" is certainly one of the best ways to get em'. But I do not want to hurt my back either.

Any and all suggestions are welcome.

kraziplaya · 06-05-2005, 12:52 PM

so everything is going ok when u use a heel lift?? if so..keep doing it...i read an article before that said some people have some non flexion in their ankle area that makes it hard for them to squat correctly...using a heel lift will solve the problem and eventually u prob wont need it...i use a heel lift also...also...whats wrong with deep squats...sure u dont have to do them but they hit the gluteus real nicely...so the gurls have something to look at

SoFlaBoy · 06-05-2005, 01:21 PM

Thanks for the reply,
I have been having such difficulty with the regular squats I have not gotten into deep squats yet. But I know that they are not great on your knees.

Anyway, I still can do the squats with the wts. under my heels, however I am just trying to understand why it is so difficult for me bio-mechanically. Going from parallel to the floor up, their is about 5-10 degrees sticking point. I lose my form and thus the addition of my bench and I must stay light to keep form consistent.

I'm just wondering if their is anyone out their who may know why it is so difficult. I'm thinking it is because of my height.

BruiseKnee · 06-05-2005, 01:22 PM

maybe try harder to pull your shoulder blades back, to help straighten your back and at the same time keep your chin up, dont look down. hope this helps.

SoFlaBoy · 06-05-2005, 01:36 PM

Thanks for the reply,
and thanks for the advice. Yes, I am doing as suggested. I guess I just need to stay light, good form until I can overcome this issue. Then heavy and blast em'

jram · 06-05-2005, 03:50 PM

Quote:

Originally Posted by SoFlaBoy

Hey,

I am 6'4", 220lbs. When I do squats I have a tendency to round my back, even with light weight. I cannot do squats correctly without putting weights on the floor to prop up my heels so that I can do this exercise with good form. I also put my wt. bench underneath me so that I will not bend beyond parallel to the floor.

Is their something bio-mechanically wrong (ie. muscles to tight? weak?) I am progressing pretty well with my entire body EXCEPT my legs. I know that I am not the only one with this problem. I want monstrous legs and "THE SQUAT" is certainly one of the best ways to get em'. But I do not want to hurt my back either.

Any and all suggestions are welcome.

SFB;

I've posted my comments on the squat before. First of all do what feels comfortable for you, we're not all built the same. Best to start with a light weight and look for a "groove" to properly balance the bar, normally just below your trap area. Once you find this "groove" you'll be able to handle any weight comfortably. Keep looking. Most importantly you need to execute the squat with excellent form. I've listed my method of doing the squat. You may find something here that may help. Check it out.

When I do a squat I make sure that when I lift off the rack and back up a step or two that I have the bar exactly where I want it, (normally I put the bar just below the traps) then with a shoulder wide stance, (some use a wider stance) feet pointed a little outward, chin and eyes up (don't look down, by keeping my chin & eyes up it helps me keep my back straight).

I'll begin the squat by INHALING first, then as I proceed down I EXHALE slowly (like a leak in a high pressure pipe). At the bottom of the squat I make sure I do not bounce & make sure my feet are flat and my knees do not extend beyond my toes, as I come back up I'm still EXHALING. It's when I'm at the top of the completed squat that I stop exhaling. Then I either rack the bar or go for more reps. That's the way I do the ATG squat but, that's what feels comfortable for me. I'm 67 and I do 5X5’s. ATG’s up to 200 lbs. Anything over 200 lbs., I go just below parallel (presently, I’m at 270 lbs.) I've never had any problems with my knees as a result of doing squats.

Some people hold their breath thoughout the squat (they say it helps support the spine during the squat) or exhale on the way up but, personally I feel that holding my breath throughout the squat is too much strain on my system. But again, that's me. Good luck.

Peace

ABLQ2 · 06-05-2005, 04:16 PM

using something under your heels is hard on your knees, ive read. i used to have that problem with my back a little bit, but i realized that my hamstrings were to taught, and that pulled my hips forward. id say try stretching your legs more often and get some good flexability in your hamstrings.

**P-funk** · 06-05-2005, 06:34 PM

it sounds more like you have a lack of understanding of how to properly "sit back" into it and execute the exercise. Any chance you can post a video of your selth doing a few reps so that everyone can get a better idea of what you are doing.

as far as the ankle thing goes, it sounds like you might be tight in your calves.

a lot of tall guys have trouble squating as they have a greater distance to go travel so the exercise can be a bit akward. You may just need some practice.

SoFlaBoy · 06-05-2005, 09:52 PM

Thanks to all for the replies. Good advice. I will post pictures as soon as I figure out how the *$@! to do it. I've been reading posts for quite a long time and never participated, and it was nice to see the guys I have been reading about etc... all along wrote me as well. Thanks again,

06-05-2005, 12:32 PM	#1
SoFlaBoy Registered User Join Date: Jun 2005 Location: Florida Posts: 19 Photos: 4	Squats; I need help! Hey, I am 6'4", 220lbs. When I do squats I have a tendency to round my back, even with light weight. I cannot do squats correctly without putting weights on the floor to prop up my heels so that I can do this exercise with good form. I also put my wt. bench underneath me so that I will not bend beyond parallel to the floor. Is their something bio-mechanically wrong (ie. muscles to tight? weak?) I am progressing pretty well with my entire body EXCEPT my legs. I know that I am not the only one with this problem. I want monstrous legs and "THE SQUAT" is certainly one of the best ways to get em'. But I do not want to hurt my back either. Any and all suggestions are welcome. SoFlaBoy

06-05-2005, 01:21 PM	#3
SoFlaBoy Registered User Join Date: Jun 2005 Location: Florida Posts: 19 Photos: 4	Thanks for the reply, I have been having such difficulty with the regular squats I have not gotten into deep squats yet. But I know that they are not great on your knees. Anyway, I still can do the squats with the wts. under my heels, however I am just trying to understand why it is so difficult for me bio-mechanically. Going from parallel to the floor up, their is about 5-10 degrees sticking point. I lose my form and thus the addition of my bench and I must stay light to keep form consistent. I'm just wondering if their is anyone out their who may know why it is so difficult. I'm thinking it is because of my height. SoFlaBoy

06-05-2005, 01:36 PM	#5
SoFlaBoy Registered User Join Date: Jun 2005 Location: Florida Posts: 19 Photos: 4	Thanks for the reply, and thanks for the advice. Yes, I am doing as suggested. I guess I just need to stay light, good form until I can overcome this issue. Then heavy and blast em' SoFlaBoy

06-05-2005, 06:34 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	it sounds more like you have a lack of understanding of how to properly "sit back" into it and execute the exercise. Any chance you can post a video of your selth doing a few reps so that everyone can get a better idea of what you are doing. as far as the ankle thing goes, it sounds like you might be tight in your calves. a lot of tall guys have trouble squating as they have a greater distance to go travel so the exercise can be a bit akward. You may just need some practice. 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

06-05-2005, 09:52 PM	#9
SoFlaBoy Registered User Join Date: Jun 2005 Location: Florida Posts: 19 Photos: 4	Thanks to all for the replies. Good advice. I will post pictures as soon as I figure out how the *$@! to do it. I've been reading posts for quite a long time and never participated, and it was nice to see the guys I have been reading about etc... all along wrote me as well. Thanks again, SoFlaBoy

06-05-2005, 12:52 PM	#2
kraziplaya Registered User Join Date: Mar 2005 Location: VA Posts: 527 Photos: 1	so everything is going ok when u use a heel lift?? if so..keep doing it...i read an article before that said some people have some non flexion in their ankle area that makes it hard for them to squat correctly...using a heel lift will solve the problem and eventually u prob wont need it...i use a heel lift also...also...whats wrong with deep squats...sure u dont have to do them but they hit the gluteus real nicely...so the gurls have something to look at

06-05-2005, 01:22 PM	#4
BruiseKnee Registered User Join Date: Jan 2005 Posts: 129	maybe try harder to pull your shoulder blades back, to help straighten your back and at the same time keep your chin up, dont look down. hope this helps.

06-05-2005, 04:16 PM	#7
ABLQ2 Registered User Join Date: May 2005 Location: Frieburg Posts: 437 Photos: 1	using something under your heels is hard on your knees, ive read. i used to have that problem with my back a little bit, but i realized that my hamstrings were to taught, and that pulled my hips forward. id say try stretching your legs more often and get some good flexability in your hamstrings.

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