Back squats...need help!

r00kie · 05-09-2008, 01:44 AM

Hi guys,

I've problem doing back squats. My hips raise first and I find it difficult to balance weight. I can deadlift 225 lbs for reps but can't even squat 135 lbs

Is it just practice or my body is not made for squats?

Thanks.

danzik17 · 05-09-2008, 07:39 AM

Just practice with light weights until you get the form down. If you can have someone spot you (that knows how to lift) then they can call you out when they see bad form which will help a lot.

For balancing weight, that sounds like you might be leaning forward when squatting which is a bad, bad thing. Try to push through the floor with your heels and it should help.

biggfly · 05-09-2008, 03:57 PM

Weight back on heels, chest up(like your pushing your tits outward), back kept straight (relative to body) head and chin up(try looking slightly up to a spot on the wall above your head), push with the heels, don;t initiate the movement by bending forward at the waist but by "squatting" with the legs.

chris mason · 05-09-2008, 06:08 PM

I think it is just a matter of practice.

Check out this guy's videos for some tips:

YouTube Video

r00kie · 05-11-2008, 11:03 PM

Thanks guys. I will start with very light weight and gradually increase it

thewicked · 05-11-2008, 11:14 PM

yeah teh squat dr vids are AWESOME.. check out elitefts's vids on youtube as well..their account is LOADED wiht badass videos.

I have the same problem buddy..anytime i squat heavy my ass comes up first and i have to basically perform a good morning..the key is getting it all to come together at the same time. Drive through the hells, hips up and forward and chest up and back with your head leading the way on the way up.

**Built** · 05-11-2008, 11:18 PM

I have NEVER felt truly comfortable in a back squat. Front - no problem. I don't even DO back squats anymore. I can NOT push through my heels when I do 'em - and I get better quad activation on fronts anyway.

sakbar · 05-12-2008, 03:02 PM

Quote:

Originally Posted by Built

I have NEVER felt truly comfortable in a back squat. Front - no problem. I don't even DO back squats anymore. I can NOT push through my heels when I do 'em - and I get better quad activation on fronts anyway.

Hey Built, don't let the proponents of Squat proclaiming it as the "King of Exercises" hear that

On a serious note, isn't the back squat one of the fundamental exercises and the best compound movement after deadlift? In fact my current 5 X 5 program is based heavily on squats done thrice a week.

**Built** · 05-12-2008, 11:05 PM

Quote:

Originally Posted by Built

I have NEVER felt truly comfortable in a back squat. Front - no problem. I don't even DO back squats anymore. I can NOT push through my heels when I do 'em - and I get better quad activation on fronts anyway.

Quote:

Originally Posted by sakbar

Hey Built, don't let the proponents of Squat proclaiming it as the "King of Exercises" hear that

On a serious note, isn't the back squat one of the fundamental exercises and the best compound movement after deadlift? In fact my current 5 X 5 program is based heavily on squats done thrice a week.

Why would the proponents of Squat (of which I am one) not appreciate the front squat? I free front-squat below parallel at least what I weigh - we're not talking smith machine crap here.

Yanick · 05-12-2008, 11:18 PM

Practice form with light weight and in the mean time get your hips/hamstrings and core stronger with DL's, hyper/GHR's, GM's etc.

Some people are also not flexible enough in their calves to get deep on their heels. Flexibility of everything from your ankle up is important in these movements.

**Built** · 05-12-2008, 11:55 PM

If your heels come off the floor, get that ass BACK! Try box squats for a bit.

**P-funk** · 05-13-2008, 12:11 AM

Quote:

Originally Posted by Built

If your heels come off the floor, get that ass BACK! Try box squats for a bit.

sometimes that amy be true.....

if your heels come off the floor look at your flexibility and mobility.

if your heels come off the floor because of improper technique, then get your ass back.

if your heels come off the floor because of flexibility/mobility problems, and you get your ass back.....good luck with your lumbar spine.

05-09-2008, 01:44 AM	#1
r00kie Registered User Join Date: Jun 2007 Posts: 73	Back squats...need help! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hi guys, I've problem doing back squats. My hips raise first and I find it difficult to balance weight. I can deadlift 225 lbs for reps but can't even squat 135 lbs Is it just practice or my body is not made for squats? Thanks.
r00kie Registered User Join Date: Jun 2007 Posts: 73

05-09-2008, 07:39 AM	#2
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 1,766 Blog Entries: 5	Just practice with light weights until you get the form down. If you can have someone spot you (that knows how to lift) then they can call you out when they see bad form which will help a lot. For balancing weight, that sounds like you might be leaning forward when squatting which is a bad, bad thing. Try to push through the floor with your heels and it should help.
	Ron Paul 2008 Journal: Boom goes the dynamite

05-11-2008, 11:03 PM	#5
r00kie Registered User Join Date: Jun 2007 Posts: 73	Thanks guys. I will start with very light weight and gradually increase it
r00kie Registered User Join Date: Jun 2007 Posts: 73

05-11-2008, 11:14 PM	#6
thewicked THE FRIDGE Join Date: Apr 2008 Location: the underground, TX Posts: 275	yeah teh squat dr vids are AWESOME.. check out elitefts's vids on youtube as well..their account is LOADED wiht badass videos. I have the same problem buddy..anytime i squat heavy my ass comes up first and i have to basically perform a good morning..the key is getting it all to come together at the same time. Drive through the hells, hips up and forward and chest up and back with your head leading the way on the way up.
	PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

05-12-2008, 11:18 PM	#10
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	Practice form with light weight and in the mean time get your hips/hamstrings and core stronger with DL's, hyper/GHR's, GM's etc. Some people are also not flexible enough in their calves to get deep on their heels. Flexibility of everything from your ankle up is important in these movements.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

05-09-2008, 03:57 PM	#3
biggfly Registered User Join Date: Mar 2008 Location: u.s.a Posts: 431 Photos: 2	Weight back on heels, chest up(like your pushing your tits outward), back kept straight (relative to body) head and chin up(try looking slightly up to a spot on the wall above your head), push with the heels, don;t initiate the movement by bending forward at the waist but by "squatting" with the legs.

05-11-2008, 11:18 PM	#7
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,497	I have NEVER felt truly comfortable in a back squat. Front - no problem. I don't even DO back squats anymore. I can NOT push through my heels when I do 'em - and I get better quad activation on fronts anyway.

05-12-2008, 11:55 PM	#11
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,497	If your heels come off the floor, get that ass BACK! Try box squats for a bit.

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