Squating...

[bharminder]

Does anybody know any detailed explanation of how to squat and maybe some visuals...I need to know things like foot placement, where the bar rests, how far the back should bow, **** like that...i appreciate the replys thanks

 

[TheSupremeBeing]

Here ya go:
http://www.planetkc.com/exrx/WeightExercises/Quadriceps/BBFullSquat.html

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Complex problems have simple, easy to understand, wrong answers.

 

[bharminder]

yeah i saw that a long time ago for some reason it doesnt really help ...ive looked at a lot of places on the net and they dont seem to really help could i talk to someone in a chat or something for like 10 minutes

 

[Arnold]

Foot placement: shoulder width, toes pointed slightly outward.

Bar: very subjective really. Generally, placed right on/below your traps. But, where ever it feels most comfortable.

does that help?

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Just because the majority believes it, does not make it true!

 

[ballast]

I agree with Prince.The two major form points on the squat are stance and bar placement.Start with a shoulder width stance(make sure the toes are angled out slightly)and experiment with the way it feels.Most lifters who are tall might need to use a wider stance in order to reach the correct depth.Speaking of depth, you want to squat down until your thighs are atleast parallel to the ground.If you want to really bring the hamstrings and glutes into play, try to achieve a below parallel stance.Take caution here though as a low position is too stressful for some people's low back.As for bar placement, start with the bar placed on the traps.If that is uncomfortable, lower it so that it rests behind the deltoids on your upper back.Again, taller lifters usually find a low bar placement more comfortable.Another important point is bar control.If you grip the bar just outside the shoulders it forces your shoulder blades to pinch together.Holding this position tightly will allow you to keep a flat back during the lift.This is very important, because if your back rounds during the lift, you open yourself to injury.A close grip also lets you control the bar better.I have seen lifters who grip the bar almost out to the collars, and there is no control there.Also, try to tense your muscles and "stay tight" during each and every rep.This will reduce the chance of injury.A training partner of mine use to relax when he was in the low position of a squat and severely injured his low back.Try to keep your torso as upright as possible, that is, don't lean forward excessively.This puts tremendous stress on the low back and should be avoided at all costs.If you find yourself uncontrollably leaning forward, reduce the weight on the bar and try to hone your form.Also, excessive rounding usually indicates a weakness in the lumbar(low back) area.So focus on good moprnings,back extensions or romanian deadlifts to help correct the problem.Experiment with these different techniques and find what is best for you.Squatting in front of a mirror initially will help you find flaws in your technique.Or, have someone you trust to watch you squat and give you some feedback.That is about the best description I can give you.Sorry, no pics.

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matt toupalik

 

[Charger]

Here is a tip that helped me. Place a bench behind you, squat down just as if you were going to sit down. as soon as your butt touch's the bench, staighten up. The bench also adds a sense of security.

 

[bharminder]

hey ballast even when i do it with the 45 lb bar or even freeweight i tend to lean forward ...i dont think my lower back is that weak

 

[ballast]

I wish I could actually see you squat.That would be a big help.I hope I didn't confuse you by making you think your torso should be straight up and down.There is always going to be a little forward lean in your technique.But there comes a point when a little can be too much.Try this.The next time you squat with the bar, check the bar position.Ideally, at the bottom position, the bar should not go in front of the knees.What I mean is, if you had an aerial view of yourself when you squat down, the bar should be directly over your knees or a little farther back(towards your center of gravity).I know that is a weak description but it is the best way I can think of to explain it.If, in the bottom position the bar is in front of the knees, that would be too much of a forward lean.You say that your lower back is strong.If this is the case, too much forward lean could be the cause of a lack of flexibility in either the hips or the ankles.Start incorporating some post workout stretches for these areas.You should notice some improvement in just a few weeks if this is indeed your problem.One other thing I could recommend is front squats.They teach you many valuable lessons.1-you learn how to go into a deep squat due to the fact that in a front squat you have to maintain an upright posture because the weight is held in front of your body as opposed to being held on your back which, in itself will force you to lean forward.Second,they really help with any inflexibility in the hips because of the low position you reach.If you give them a try, make them your primary leg exercise for awhile and do some back squats after the fronts.Just remember to keep the weights light to emphasize form.Front squats have a lot of carryover to back squats and you should notice results fairly quickly.Whether you start incorporating the front squats or just decide to try to imrove your back squats with flexibility exercises, the real key is persistence.Sometimes it is just a matter of finding the right variable that will cause a positive effect.If you are confused about anything I have said or if you have additional questions, let me know and I will attempt to clarify.I think that squats are a critical exercise in anyone's program and they should be performed properly, as they can cause serious damage otherwise.

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matt toupalik