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Squats for dummies?

T

trigger

Guest
Squats for dummies?

Hello to the member of Ausbb , and also those reading

I'm trigger ,a 36 year old male lifting for fitness and to gain some mass.

Today during my workout i was doing some squats on the smith macines , it's only the second time that i have done squats, i am guessing that my form must have been off because in my lower back i felt a sharp pain.

Several hours after my workout and my lower back is still a little stiff

So do the benefits outweight the risks of doing squats? With my goals fitness/mass could I substitue one of the many machines available in my gym and still see decent gains? A

any good links to information on squats and form?
 
Squats for dummies?

welcome trigger , ok first off donn't go doing anything stressfull to hurt the back anymore , let it rest for a few days

when doing squats lift with your legs not your back , don't crane it up

Keep your feet flat on the floor, keep the bar low on your shoulders and keep your back straight through the entire movement. go down parallel to the floor

here is a short vid on squat form
[youtube]http://www.youtube.com/v/31-mUven35U[/youtube]
 
Squats for dummies?

while your back is recovering you could do some practicing with out weights
if you don't have a barbell at home you could use a broom handle just to get your form right
 
Squats for dummies?

the mistake i see most people do with squats is they end up bending the torso right over forward during the movement. move like you are sitting back into a chair almost, and drive through the heels.

i personally hate smith machine squats... i dont like the restricted range of movement (unless im doing front squats, so i dont have to balance the bar)
i can do 130kg squats for 11 (threw up last time i did em) free, and can only get away doing 120kg for 10 reps in the smith

maye try strengthening up your legs by doing walking lunges with a barbell too
 
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