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Advice on Squats

Why assistancee excercise is even being mentioned has me puzzled...

Squat Mon wed Fri 3x5 for 12 weeks will sort you out... Start at 40kg and add 2.5kg every workout...

Concentrate on hitting depth and keeping your back straight (safe).

Watch you tube and trial high bar and low bar squats... Some edumacation on diffrent bar positions and different stances will allow you to find a squat that will suit you...

Use 3x10 if you can handle it..
 
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^^ This is true BUT if you have muscular imbalances developed from poor form and lifting habits then correcting these imbalances and learning proper technique is important no matter what level of training your at. Some people cant squat correctly because they lack flexibility or mobility or simply have weak glutes and hammies simply squatting more isnt going to fix this. I agree that squatting more will definitely make you stronger but your form has to be correct first.
 
Undercover said:
I have started some assistance work for for my hamstrings/glutes/quads but will squat each day I'm in the gym to practice. Will stretch more, feels awkward when I go so low, not the most coordinated person. I have no arse/ long lower back so finding it hard to stick out without arching my back to much.

Is the bar in the right spot on my back? My elbows?

Will make a better front and side video, did rush making that one.

Thanks all for the above.
Click to expand...


If its feeling awkward getting deep into the squat try pointing your toes out a little further. It helped for me. Agree with @nassysmith.
 
Undercover said:
Read and watched conflicting advice about breaking at hips or knees....
Click to expand...

Knees behind toes puts less shearing force on knees....

However this does not neccesarily mean knees past toes is a bad thing... Ideally knees need to track the same direction as your toes...

Comes back to the length of your levers... And being sensible...

The key is to initiate the squat in a way that creates a space for your body to dip into...hence knees out is a good mental cue to create that space..

Your aiming to hit the stretch reflex in your glutes and hammies at the bottom while maintaining lumbar and thoracic extension...
 
NJA82 said:
^^ This is true BUT if you have muscular imbalances developed from poor form and lifting habits then correcting these imbalances and learning proper technique is important no matter what level of training your at. Some people cant squat correctly because they lack flexibility or mobility or simply have weak glutes and hammies simply squatting more isnt going to fix this. I agree that squatting more will definitely make you stronger but your form has to be correct first.
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I agree but most people don't need exact picture perfect form. Also for poor squatting flexibility I think that squats are the best thing to do. I know they where for me, no amount of stretches helped, in the end just squatting fixed my squatting flexibility problems.

People over think a lot of this. It in the just stop worrying and squat and most of the problems sort themselves out.
 
Bazza20 said:
I agree but most people don't need exact picture perfect form. Also for poor squatting flexibility I think that squats are the best thing to do. I know they where for me, no amount of stretches helped, in the end just squatting fixed my squatting flexibility problems.

People over think a lot of this. It in the just stop worrying and squat and most of the problems sort themselves out.
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See it happen time and time again..

Initially squats like a busted areshole...

Squats 3 times week... mobility, conditioning, form, strength all improves dramatically within a short time frame...

Drinks four litres of milk a day and turns into a fat Kunce...
 
nazzysmith said:
See it happen time and time again..

Initially squats like a busted areshole...

Squats 3 times week... mobility, conditioning, form, strength all improves dramatically within a short time frame...

Drinks four litres of milk a day and turns into a fat Kunce...
Click to expand...

Go nazzy go!
 
I saw some drongo this morning doing shit-house half squats, you name it; heels coming of the floor, shaking like a leaf, and all that jazz, does three fuckin rep's, this young dude had 140kg on his shoulders, doesn't even break a sweat.

if you're going to be stupid, you gotta be tough.
 
Undercover said:
Here is my video I took today. Only did a quick video of 5 reps @60kg. Tried a few things you guys said, did feel better. (apart from rep 4, lost it). This was easy but wanted to focus on form.

Advice on Squats - YouTube
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1. get rid of them shoes when squatting. Looks like your squatting on a loaf of bread. Not stable at all.

2. I would squat in flat soles shoes as right now your not sitting back enough and as the weight gets heavier your going to good morning it up.

3. Your knees cave in as u ascend.
You are subconsciously pushing your knees inwards to get out of the hole. This could cause knee issues as u increase the weight going forward.
having your knees caving inwards IS NOT a good sign.

4. your core is fine.
 
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TrentZor said:
3. Your knees cave in as u ascend.
You are subconsciously pushing your knees inwards to get out of the hole. This could cause knee issues as u increase the weight going forward.
having your knees caving inwards IS NOT a good sign.
.
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Thanks for all that, yeah I have changed my shoes and worked on some of the points mentioned above by everyone to see what works for me.

Any tips for your no.3 about the knees?

I do notice I tend to collapse my knees inward to help drive out.
 
Don't squat above a weight where it happens (or at very least work on a 90% rule - where 90% of the total reps for the training session your knees stay out).

Getting a band and doing some seated abductions before squatting and even on the warm up sets will help too
 
The Hamburgler said:
Don't squat above a weight where it happens (or at very least work on a 90% rule - where 90% of the total reps for the training session your knees stay out).

Getting a band and doing some seated abductions before squatting and even on the warm up sets will help too
Click to expand...

Good advice mate
 
Comes with practice. I had a guys whom had squatted like that for over 2 years prior to joining the gym.

Most noobies generally had tight hips so they compensated.

Otherwise it was more a mental thing in the older guys and a bitch to reset.

Go through the cue in your head constantly as u ascend.

- knees out or Spread floor.

Every rep from warmup to your top set do this.
 
TrentZor said:
Comes with practice. I had a guys whom had squatted like that for over 2 years prior to joining the gym.

Most noobies generally had tight hips so they compensated.

Otherwise it was more a mental thing in the older guys and a bitch to reset.

Go through the cue in your head constantly as u ascend.

- knees out or Spread floor.

Every rep from warmup to your top set do this.
Click to expand...

Thanks Trent, some really good practical advice which I understand. As said in OP I have only been squatting for 1-2 months so hopefully just some tight hips and getting used to the motion of it all.
 
Russell Coight said:
Is it OK if your knees cave in a little? Say 1-2 cms.
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Whatever angle your feet are, your knee must track in the same direction, the knee is a "hinge' type joint, unlike the shoulder joint it's limited in movement, but unlike the knee it's very stable (strong) it needs to be.

When your feet are angled outward and your knee follows the direction the way your feet are pointing, your inner thigh muscles (adductors) are doing quite a bit of work here.

This is the value of this type of squatting, as it just stimulates every muscle of the hip and thigh area

Finding your preferred angle is one of the things one needs to find before loading up the bar, like hamburg states.

Knees "caving in" is a good sign that you adductors cannot cope with load load you are applying to you thigh and hip.

Im still firm in my belief that if one wants to squat, like Bazza had stated, one first needs to be able to squat, under load and without any power-leaks.
 
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Russell Coight said:
Is it OK if your knees cave in a little? Say 1-2 cms.
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On sets above 90 percent of max its ok as form does break down a little.
Preferably none is better of course.

Just don't make it a habit on anything less than that. Doing warmup sets under 85 percent of max with knees caving in the slightest shows bad technique issues to be addressed.

My knees move in a bit on absolute max. Looks like shit :screwy:
 
I rarely get in on these threads lol. Same thing repeated over and over.

Still fun though to get in a discussion with the regulars :D
 
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