Another Squat Question!

Val_from_OH

Something has been feeling a little "off" with my squats and deadlifts, so I just watched the Stronglifts videos to make sure they my form is where it should be. Turns out my deadlifts are okay, but I may be lifting just a touch too heavy, I'm going to back-off and work on keeping my back more neutral.

Squats though - the video shows squatting well below parallel. I cannot do that even at BW because I would just fall on my butt. Even barefoot (I tried). Should I drop the bar and practice at BW until I can get this? Seems like not a great way to build strength :-( For reference, I am currently squatting 85 lbs at slightly above parallel (angle from calves to thighs is about 95-100 degrees).

incognita_m

I would recommend starting small and working your way up... So starting with BW isn't a bad idea, plus it gives you the opportunity to work on form. Adding a cardio session to your workout routine will help as well, even it is just speed walking. Lastly, it you youtube some of the insanity workouts it will probably help Shawn T does a session of "stretching." I say that loosely because he includes a lot of different exercises (e.g. squats, lunges) and it's awesome.

Alphastate

You really could go either way. If you're hitting 95 degrees with weight, and feeling a burn in your quads, that's not bad. The lower you go, the more emphasis is put on the hamstrings. Practicing without weights will help build your balance. The main objective is to keep the back straight, core strong, and toes in front of the knees.

TX_Aggie_Dad

It sounds to me like you need to adjust the angle of your torso toward being less vertical. You are falling on your behind because your center of gravity is causing you to do so. I'd suggest checking out "starting strength". The section on squats is awesome.

da_bears10089

I find it easier to squat below parallel when i have weight in the barbell, but maybe i'm imagining things

ETA: watch some Mark Rippetoe videos, like this one https://www.youtube.com/watch?v=yha2XAc2qu8

Val_from_OH

Thanks everyone - you have provided some great insight. I have chronically tight hamstrings (thank you very much high heels & desk job), so I'm sure that is throwing off my form & balance on a deep squat. I think I will work on more stretching, and stay put at 85 lbs until I can accomplish true parallel or better.

StaticEntropy

Stay with the bar and try to at least hit parallel. Lowering the weight will help with this and starting with just the bar would be perfectly fine. On non-squat days you can practice depth with BW squats. This would probably help with DOMS as well, if you have any.

This is the top-down checklist I use whenever I squat:
- Head neutral with spine even at the bottom. Looking straight ahead also works (driving traps into the bar). Don't look down at your feet or up at the ceiling.
- Tight upper back, pinch your shoulder blades together.
- Upright chest. This will help keep the bar over the heels as you sit back into the squat and the torso starts tilting forward.
- Strong core. Take air into your belly, not lungs, and hold it as you contract your abs. Air pushing outward and abs pushing inward is what you want.
- Bend at the hips first, not the knees. This is what sitting back into the squat is about.
- As you go down, make sure the knees are tracking along with your feet.
- The pressure should be on your heels, not your toes. You should be able to wiggle your toes at the bottom position.

holothuroidea

Try widening your stance and pointing your toes outward a bit and see if you can't get any lower.

As someone who actually has tipped backwards doing a back squat, I'd say practice with lighter weights until your form improves. Also, before you do your squats do some hip mobility exercises (add shoulder mobility stuff too if you're doing overhead squats). My coach has had me do a practice set without the mobility exercises, and then another practice set after and they make a huge difference.

Showcase_Brodown

You might continue practicing with weight. If you are going to at least parallel, that is "far enough," so to speak. You may develop more hamstring flexibility to go lower after time.

One tip that helped me out a lot was to keep the weight more on the heels. You should be able to lift your toes up, according to some. You should be sticking your butt back and down, like you are going to sit in a tiny chair.