proper squat form

[readyformore]

okay guy's, well i've squated once in my lifetime and i messed up my back for around 3 months from it, i played it right on my back and it had a pad and all of that on the bar, i put it like 3 inches from my neck or so.... i really need to know proper form for this, please!?

 

[r00kie]

IMO it is not possible to exactly describe perfect squatting form since it varies greatly from person to person (tall/short etc).

A simple approach is to start with extremely light weight(maybe even bodyweight squats). And slowly increase the weight every week.

 

[readyformore]

haha yeah i tryed it with my body weight, i was like around 235 then but still though i just needa know like where to place the bar at basically i guess

 

[Perdido]

Keep your head up and elbows pointing towards the floor thruout the movement.

 

[readyformore]

yeah thats how i was but i think i had all the weight on my spine or something. do i needa put it on my shoulder's or like what part of my back

 

[Perdido]

The lower on your back the more stability you have. Sounds to me by your description of hurting your back you are leaning to far forward. Keeping your head up and elbows down keeps your back straight. Might be a good idea to have someone check your form. I think that is where your problem is.

 

[Lost Grizzly]

Get you one of these or ask your gym to buy one.

Manta Ray Squatting Devices. Manta Ray & Sting Ray at Discount. Manta Ray by FitNetUSA.com

You can't go wrong because it lands on the same spot everytime and spreads the load much better. I have both the front and back set.

 

[readyformore]

damn that thing looks badass, and its pretty cheap! imma more than likely get one of those

 

[Lost Grizzly]

Just keep in mind that the Manta Ray will help with the bar placement and load, but won't do anything for your form. So if you still have trouble it might be your form like Rahaas said.

 

[readyformore]

well its not really my form it was where i put the bar where it messed up my back, i seriously could barely move for a week... AT 17 years old with a messed up back haha but it healed all good within 2 month's and yeah i can guarentee i can do good squats with that thing though haha

 

[Merkaba]

You hurt yourself once. Dont mess around with your back its not worth it.

Get a trainer!


End thread

 

[Hoglander]

Lumberjack Squat

It's the 5th movement on this link:

TESTOSTERONE NATION - 7 Exercises From Thib's Toolbox

 

[VILBAUGH]

I force my elbows back and grip the bar,