I can't do a freaking squat
karwowski1992
Posts: 41 Member
I really wish I could post a video but it's pretty this: I can't squat and go really low without my knees going over my toes and I can't make my knees NOT go over my toes unless I don't squat low enough. It's really frustrating and any advice on how to fix this or get better would be so appreciated.
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Replies
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What's helping me at the moment is practicing without any weights, and holding the squat at the bottom for a set amount of time.0
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Knees naturally track over and often past toes; it's natural and perfectly okay. The whole "not letting knees go past toes" bit has been debunked many times over.0
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Have you tried to just body weight squat onto a box or bench where you just let your bottom touch and then you push back up with your legs. Then once you can do that with good form and confidence hold a dumbbell across chest and do that.0
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Have you tried to just body weight squat onto a box or bench where you just let your bottom touch and then you push back up with your legs. Then once you can do that with good form and confidence hold a dumbbell across chest and do that.
Well even without the bar or any weight my knees still go over my toes. When I had a trainer he would help me a lot because if I did it the 'right way' then I would fall on my butt lol He said it was due to having a really weak core. But idk.0 -
karwowski1992 wrote: »Have you tried to just body weight squat onto a box or bench where you just let your bottom touch and then you push back up with your legs. Then once you can do that with good form and confidence hold a dumbbell across chest and do that.
Well even without the bar or any weight my knees still go over my toes. When I had a trainer he would help me a lot because if I did it the 'right way' then I would fall on my butt lol He said it was due to having a really weak core. But idk.
It's ok if your knees track over toes.
If your trainer is saying different get a new one.0 -
Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre0
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Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...0 -
I found the key for me is focusing more on keeping my toes loose and all the weight in my heels. Just keep trying. It gets easier as your body gets used to it.0
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Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...0 -
Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?0 -
arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly0 -
arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.0 -
Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
Sorry but it is not good advice....0 -
arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all0 -
arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
With a barbell?0 -
arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
With a barbell?
No, without0 -
arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
But what she coaches in the olympics has nothing to do with squatting. And then there's cross fit. It's okay, that's how you squat. It's just generally not great advice.0 -
Ah, totally different then.0
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arditarose wrote: »arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
But what she coaches in the olympics has nothing to do with squatting. And then there's cross fit. It's okay, that's how you squat. It's just generally not great advice.
A lot of cross fitters have horrible form...0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
But what she coaches in the olympics has nothing to do with squatting. And then there's cross fit. It's okay, that's how you squat. It's just generally not great advice.
A lot of cross fitters have horrible form...
I didn't say it lol
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arditarose wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
But what she coaches in the olympics has nothing to do with squatting. And then there's cross fit. It's okay, that's how you squat. It's just generally not great advice.
A lot of cross fitters have horrible form...
I didn't say it lol
Just watch the cross fit games...0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
But what she coaches in the olympics has nothing to do with squatting. And then there's cross fit. It's okay, that's how you squat. It's just generally not great advice.
A lot of cross fitters have horrible form...
I didn't say it lol
Just watch the cross fit games...
I can't0 -
The best thing you can do is to stop trying to prevent your knees from going past your toes. Note that in the front squat, knees go past the toes all the time. Just from a joint stress standpoint it doesn't make sense that "knees past the toes" is bad in a back squat and totally fine in a front squat and yet it happens frequently in a front squat due to the requirement of maintaining an upright torso.
Additionally, if you WERE attempting to prevent the knees from going past the toes it would be easier to accomplish in a low bar back squat position because the low bar placement allows you to push your hips further back. But having said that I still wouldn't worry about it.0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
But what she coaches in the olympics has nothing to do with squatting. And then there's cross fit. It's okay, that's how you squat. It's just generally not great advice.
A lot of cross fitters have horrible form...
A lot of people in general have horrible form.
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3dogsrunning wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
But what she coaches in the olympics has nothing to do with squatting. And then there's cross fit. It's okay, that's how you squat. It's just generally not great advice.
A lot of cross fitters have horrible form...
A lot of people in general have horrible form.
Honestly I've only actually seen a few crossfitters but the ones that I have seen have decent form compared to people who haven't been trained at all. That's certainly not going to apply to everyone but it's my observation so far.0 -
Not to be "that guy" but here's a clip of a recent squat and you'll see the knees going past the toes. I do think it's important to attempt to prevent excessive knee buckling/caving/valgus (knees should ideally not buckle inwards).
If you think about squat mechanics and what has to happen at each joint while you watch this, you'll note:
If I were to keep my knees from going past my toes, by default my hips would have to be further back. Since the bar ideally needs to be over the midfoot, then this means I'd also have to lean forward more at the waist. For ME, this causes low back pain and an incredibly crappy squat.0 -
3dogsrunning wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »Keep a straight back, and the top of your head pointing skyward, so straight neck and facing forward. Feet should be hip width apart and pointed forward parallel to each other. Hope that helps, also I generally put my hands into a fist formation in front of me to keep centre
Sorry but that is horrible advice.
Your head should be forward or slightly down and feet should be turned out about 45 degrees or slightly less...
I learnt from my coach, who also coaches in the olympics...
What/who does he coach for the olympics?
It's a woman and she coaches Skeleton mainly
Ah, so not olympic lifting.
No, but obviously she's coaching in the olympics for a reason... Plus, I have a girl coaching me who was in the crossfit games. Anyways, I don't care, I feel like you guys are over exaggerating, so that's how I was taught to do a deep squat, and that's all
But what she coaches in the olympics has nothing to do with squatting. And then there's cross fit. It's okay, that's how you squat. It's just generally not great advice.
A lot of cross fitters have horrible form...
A lot of people in general have horrible form.
Honestly I've only actually seen a few crossfitters but the ones that I have seen have decent form compared to people who haven't been trained at all. That's certainly not going to apply to everyone but it's my observation so far.
I based that opinion by watching cross fit games...I guess I should have said some and not a lot0
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