Squatting Form

[AsianNoob]

whenever you squat- both parallel and deep - do your legs go past your toes? also what are the benefits of squats?( like 1 whole list of them?)

 

[OneWheyOrAnother]

whenever you squat- both parallel and deep - do your legs go past your toes? also what are the benefits of squats?( like 1 whole list of them?)

Full squats develop both quads and hamstrings equally. Making you less susceptible to injuries when sprinting!

 

[Perdido]

That's allot of info to ask for. There's been whole chapters in books dedicated to what you've ask and there's like ten or more different types of squats.

 

[CowPimp]

In general your knees shouldn't pass your toes, but that's not a hard and fast rule. There are a lot of factors that can make for exceptions to this rule from small feet to really long lower legs. However, if you can maintain appropriate lumbar position and a reasonable trunk angle without your knees going past your toes, then it is a reasonable guideline.

Despite that, the real question is not some arbitrary measure like that. The real indicator of a good squat is appropriate weight distribution on the heel and mid-foot. Excessive anterior weight bearing is really what you want to avoid.

Squats improve lower limb strength and size. Squats also stimulate the muscles of the mid-section quite well. If you are doing high reps you may also receive a cardiovascular benefit. Don't tell me sets of 10-12 reps with fairly short rest intervals doesn't tax the cardiovascular system. They also are a fundamental movement pattern which everyone should be capable of, and you should do them with a full range of motion frequently so as not to lose that range of motion with age and inactivity.

 

[fufu]

In general your knees shouldn't pass your toes, but that's not a hard and fast rule. There are a lot of factors that can make for exceptions to this rule from small feet to really long lower legs. However, if you can maintain appropriate lumbar position and a reasonable trunk angle without your knees going past your toes, then it is a reasonable guideline.

Despite that, the real question is not some arbitrary measure like that. The real indicator of a good squat is appropriate weight distribution on the heel and mid-foot. Excessive anterior weight bearing is really what you want to avoid.

Squats improve lower limb strength and size. Squats also stimulate the muscles of the mid-section quite well. If you are doing high reps you may also receive a cardiovascular benefit. Don't tell me sets of 10-12 reps with fairly short rest intervals doesn't tax the cardiovascular system. They also are a fundamental movement pattern which everyone should be capable of, and you should do them with a full range of motion frequently so as not to lose that range of motion with age and inactivity.

good to have you back.

 

[Hoglander]

I've got a bad back and agree 100% with Pimp. There is one minor difference that is not out of agreement.... I like to do back squats just past parallel with heavy 5 reps. I do front squats ATG with much lighter weight and reps 10-20. I like my ass to have a good workout and maintain flexibility.

 

[Built]

I don't see how you can do a decent squat without your knees going past your toes at least a little. There's nothing wrong with that movement pattern. It's how we go up stairs.

 

[danzik17]

If your form is good, then your toes and knees will take care of themselves. Your knees being way over your toes is most often caused by leaning too far forward which will load up the knees and eventually cause some nasty problems.

Just make sure your back is slightly arched, the weight is on your heels, and you're pushing through with your heels and you should be fine.

 

[Hoglander]

Whenever I read one of these threads about knees past the toes I get an odd image in my head. I imagine someone so hung up on the idea that while squatting they look down at their toes the whole movement and in the process of doing that they round their back, lean forward & put the weight on the balls of the feet . Anyhow, be careful not to do that, IMHO.

 

[Perdido]

From Fred "Dr Squat" Hatfields book:
How far the knees come out is determined largely by how high or low the bar is on your back. Higher towards the base of the neck (Body building squat), more forward the knees = quad involvement. Lower on back (power squats), knees stay back = more hamstring/glute involvement.

 

[OneWheyOrAnother]

From Fred "Dr Squat" Hatfields book:
How far the knees come out is determined largely by how high or low the bar is on your back. Higher towards the base of the neck (Body building squat), more forward the knees = quad involvement. Lower on back (power squats), knees stay back = more hamstring/glute involvement.

Power squats are the way to go though, in all respects to "bodybuilding squats" simply because you don't want to create an imbalance between your quads and hamstrings, this can cause injury, especially when sprinting. Also the lower you go, the more your core is engaged throughout the lift.

Plus I've noticed since Ive been involving more of my legs (hams and glutes), my weight down a little bit..... then once I built back up to where I left off, I smashed through my personal record NO PROBLEM! It is also suggested knees going too far forward can cause a forward lean which is not exactly healthy for your back. I just did 285lb squats today ass touching the ground, and my back has never felt better! My core was just INSANE TODAY as well, it took a pounding but it was very sturdy. I have never progressed with "body building squats" the same way power lifting squats have!!!!


Don't be a wussy, go all the way down, DONT USE A PAD, try to keep your knees back as much as possible, within reason. If you can't for what weight you're using, go lower, I did, and it was the best thing I ever did for myself. Keep your neck neutral, don't look up or down, otherwise hyperextension is possible. Push up with your heels, drive with your hips, and don't go on your tippy toes, this creates a forward lean. I would start with an easy weight until your form is 100% perfect, and start moving up. I spent most of my time watching others do squats, and after 2 years realized I had been doing them incorrectly. I recommend the Rippetoe guide for teaching proper squat techniques, you can search Rippetoe squats on YouTube and you will find great videos showing proper form.

BEST OF LUCK!

 

[AsianNoob]

Okay thanks for the information, i just came back from gym and did 4 reps of 350 pounds. But on the 5th rep i fell backwards ( maybe because i place too much weight on the heel? but i read you should be doing that ) , anybody having the same problem?

 

[OneWheyOrAnother]

Okay thanks for the information, i just came back from gym and did 4 reps of 350 pounds. But on the 5th rep i fell backwards ( maybe because i place too much weight on the heel? but i read you should be doing that ) , anybody having the same problem?

Uh... never happened to me, if I do fail a rep, I usually get stuck in the bottom position and just set the weight on the safety bars.

But there are alot of factors that may have you falling backwards.
Maybe your legs gave out.....
Maybe the weight shifted and threw off your balance
Maybe you did put too much weight on the heals, but it SHOULD be able to take it....