Fear of squats!

wonderwoman234

While I have done strength training off and on for most of my adult life, I have always avoided squats. I'm afraid of throwing my back out because off and on I've had lower back issues (pulled muscles).

Tomorrow I start stronglifts 5x5. Besides watching the video, does anyone have any advice on good technique? I'm not going to be using the squat machine, I'll be using a barbell.

Thanks!

WhiteRabbit1313

While I have done strength training off and on for most of my adult life, I have always avoided squats. I'm afraid of throwing my back out because off and on I've had lower back issues (pulled muscles).

Tomorrow I start stronglifts 5x5. Besides watching the video, does anyone have any advice on good technique? I'm not going to be using the squat machine, I'll be using a barbell.

Thanks!

I'm a complete novice to lifting (one month in and doing SL 5x5, too), so, I'm not sure on back issues, but it's primarily supposed to work the backs of your legs and your glutes. It DOES strengthen the core and the lower back, too, but the lift itself shouldn't be focused in the back. (I could be wrong, though!) I'd be more concerned about the deadlifts, in this instance. Both lifts; however, require you to focus on form before adding a lot of weight. I'm STILL working on form and expect to be doing so for the next several months, or more. I'd say start with the bar, as the program suggests, then video your form for critique in the Eat, Train, Progress group, before adding too much weight.

Sorry that I'm not more helpful, but, like I said, I'm new to this, also. Good luck!

BlueBombers

YouTube has lots of great videos on proper lifting techniques, check it out!

KCoolBeanz

Also, get a trainer to check your form if you're that concerned. The last thing you want to do is re-injure yourself :flowerforyou:

I think if you just ask for 2 seconds of their time to check your form, you should be good to go :-)

hearthemelody

I am posting a link to a discussion post that I have found helpful, in a group that I have found VERY helpful.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Also, have you tried doing squats without a barbell at all? It is good practice!

WhiteRabbit1313

Also, get a trainer to check your form if you're that concerned. The last thing you want to do is re-injure yourself :flowerforyou:

I think if you just ask for 2 seconds of their time to check your form, you should be good to go :-)

Gah! Just a heads up to the OP on this one...not all trainers are willing to help you with Olympic lifts, in my experience. If the first one won't, then keep looking, and save yourself some frustration!

Escape_Artist

Best advise is to start with a broom in fron of the mirror home. Work on your form. Then move to the empty bar and up from there.

Squats are great. Just have to go slowly and learn proper form to avoid injury but the same goes for any exercise.

Also you might wanna get the Starting Strength book. it will explain how to perform the movements with great details. I highly suggest it even if you will follow SL and not SS

JoRocka

Best advise is to start with a broom in fron of the mirror home. Work on your form. Then move to the empty bar and up from there.

Squats are great. Just have to go slowly and learn proper form to avoid injury but the same goes for any exercise.

Also you might wanna get the Starting Strength book. it will explain how to perform the movements with great details. I highly suggest it even if you will follow SL and not SS

this.

start slowly- and light- form form form.

if anything it will help strength your abs all the way around and improve your back situation by protecting it.

tyrsnbdr

Best advise is to start with a broom in fron of the mirror home. Work on your form. Then move to the empty bar and up from there.

Squats are great. Just have to go slowly and learn proper form to avoid injury but the same goes for any exercise.

Also you might wanna get the Starting Strength book. it will explain how to perform the movements with great details. I highly suggest it even if you will follow SL and not SS

this.

start slowly- and light- form form form.

if anything it will help strength your abs all the way around and improve your back situation by protecting it.

As a recovering Herniated disk lifter, my biggest mistake was not using my front core to load balance my squats. Everytime, I squat, I visualize my body as 2 pillars, back and front, and I make sure my front in doing its 50% of the work.

ashenriver

Doing some recent research I have read about kettlebell squats.

Try doing a kettlebell squat to help with form. Apparently this type of squat helps you keep proper form.

(I could be wrong so feel free to correct me if I am)

astronomicals

your first squats are probably going to suck... thats just the way it is... you should be okay since you will learn with mimimal weight

read.. record footage with phone... practice... fix weaknesses... develelop mental cues to fix your form


for example... i cue myself to bring my elbows forward and under the bar since I was hanging them back and me chest was dropping

lousoulbody

bump http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Paco4gsc

Doing some recent research I have read about kettlebell squats.

Try doing a kettlebell squat to help with form. Apparently this type of squat helps you keep proper form.

(I could be wrong so feel free to correct me if I am)

My opinion is that kettlebell squat would probably not help with form for typical barbell squat. Kettlebell is held from the front while barbell is on the back. A large part of form for the barbell squat is proper positioning of the barbell on the back which you won't be able to practice with kettlebell.

OverDoIt

There are many advocates of squats, I am one of them to a point. If you have lower back problems I would focus on training your erectors, and abdominals before attempting any squats with a signifigant ammount of weight. Hack squats are very effective, as well as reverse hack squats for ham and glute recruitment. To stimulate hams and glutes with regular barbell squats you are required to go beyond 90%. This is very taxing on the knees and lower back. Strengthen the prime movers first, then smash a new world record for us. Deadlifts are also a very nice supportive movement for building strength in the squat department. Do not ever give up, you can do it if you put your mind to it.

wonderwoman234

Thanks all! I am going to practice with a broom and tomorrow my husband is going with me to help me with form....although honestly, he's really just coming with me so I don't feel intimidated in the free weights section. I'll start with just the bar.

I might look into hiring a PT for three or four sessions.

Focusing on strength training first and cardio second is a complete reversal for me, but I'm pumped (well, mentally pumped).

MoreBean13

I would pick up a copy of starting strength and read the chapter on squats.

Also, engage your ab muscles and try to keep them engaged through the whole movement. This will prevent a series of different mistakes you could make with your form.

And keep your thumbs in line with with the rest of the fingers, not around the bar like you would hold it for a bench press or deadlift. This reduces a lot of strain on your wrists. It's not super important at the beginning but it's a good habit to start right away.

Kirk_R

As someone with a lousy back (partial sacrialization, a couple fused lumbar vertebrae, multiple lumbar disk herniations, bone spurs, etc - yes, ugly) I say just take your time. Proper technique 100% of the time. Never let up on that. I would actually recommend against asking a random trainer at the gym to help you with your form. My experience is that most don't know what they're talking about (I'm sure any trainers on mfp are the exceptions ). If you're willing to go the extra step you might find a local powerlifting meet (AAU or USAPL would be good meets) to go to. Powerlifters are a very friendly bunch and very willing to help new folks out. I'm not saying to do this to get you started in powerlifting (although that would be awesome) but just to go to get some help with your squats from knowledgeable folks. I don't know if this will give you any hope but I eventually had a competition squat of 456 and a competition DL of 546 all with my nasty spine (eventually squatted 2x515 and DLed 600 but didn't do those lifts in meets). Lifting has helped me to live pretty much pain free.

ElizaB84

Best advise is to start with a broom in fron of the mirror home. Work on your form. Then move to the empty bar and up from there.

Never thought of using a broom when starting out. Thanks for the tip!

HappyStack

The squat is 4 phases; setting up, walking out, squatting and re-racking the bar. Each phase sets up the next and if you do the preceding phase improperly, you increase your chances of injury or impinging your progress. Run the same system every single time you squat, no matter the weight and you'll be fine.

Phase 1; Set the empty bar at collarbone height in the rack.

Stand back to arms length, extend your hands and place the heel of your open palm against the bar. Your thumb should be over the bar, not under it.

As you get under the bar, grip it with your outer fingers and twist your elbows in and back. The bar will rotate in the rack with you. You'll feel your scapula, traps and the rest of your upper back tighten. Your wrists should not be bent under the bar. Low bar squat (the preferred squat) should see the bar looking as if it's coming out of your deltoids, resting along the spine of the scapula. High bar squat will sit on your traps. Focus on low-bar for now.

Swing your hips to step into a neutral position under the bar. Your feet should be just over shoulder width apart, and you should be slightly bent at the knees. Neutral spine, even now. Your toes should be pointing outwards no more than 15 degrees, and when you step back in the rack this is the exact same position your feet should be in to start the squat.

Before you even think of unracking the bar, squeeze your glutes as hard as you possibly can. This will set your pelvis into a neutral position.
Now think about pulling your lower ribcage over your pelvis. This will get your spine into its natural curve - a position of strength.
Take a deep breath using your diaphragm - only your stomach should move - now engage your abdominal muscles to increase intra-abdominal pressure.

Phase 2; Unrack the bar by unbending your knees and standing up straight. Retaining the position of strength you just created, take one step back. Screw your feet into position - the natural arch of your foot should be maintained and lifting your toes off the ground should be easy.
The least amount of movement in this phase, the better.

Phase 3; Squat. Keeping your back flat, "break" at the hips and knees simultaneously and start the downward movement. Your torso should lean forward until the bar is over the mid foot. Drive your knees out to the sides and slowly descend into the bottom position. Your knees should not be travelling past your toes. From the side your shins should be as vertical as possible.
It's possible for the hip joint to lower beneath the knee joint, but as long as the top of your thigh is parallel to the floor, you have hit depth.
The second this occurs, you stand back up in a controlled motion, the identical opposite of the descent. As soon as you're stood up, squeeze your glutes again.

This is where you can take a breath. Another deep breath to re-establish intra-abdominal pressure. Now, either repeat for more reps or move onto re-racking the bar.

Phase 4; Once you've stood up after the final rep, squeezed your glutes and taken a breath, step forward and allow the barbell to hit the uprights of the rack. Only then do you lower the weight in the exact way you unracked it.
You shouldn't have to look for the pegs to set the bar on, your neck should not be torqued to look sideways with a weight on your back. Ever. No matter how light it is to begin with.

Only once this movement is natural to you do you put any plates on the bar. Practise. Unlimited sets of 5 reps until you do it as second nature.
Ironically this 'endurance' practise will also help with the inevitable fatigue you will feel in your thighs (most likely the quads) after your first or second session with any weight on the bar.

(If you really want to learn about the squat, not only is Starting Strength a really brilliant resource but you would also do well to purchase Becoming a Supple Leopard by Kelly Starrett. Everything you could possibly want to know about correct range of motion for lifts is in those two books.)

Best of luck with your strength training journey.

butterbear1980

squats are amazing.
there is so much to learn.
stay focused! and be sure to stretch well and open up your hips before you get started lifting.
i don't think i had ever really squatted until i started crossfit last year. my backsquat max was 120 then and now is 195 and i just now feel like i am at the very begginning of starting to squat correctly; and that's with a coach and a wonderful support group of strong women in the room!
have fun! the beginning isn't a bad place to be!

ashenriver

Doing some recent research I have read about kettlebell squats.

Try doing a kettlebell squat to help with form. Apparently this type of squat helps you keep proper form.

(I could be wrong so feel free to correct me if I am)

My opinion is that kettlebell squat would probably not help with form for typical barbell squat. Kettlebell is held from the front while barbell is on the back. A large part of form for the barbell squat is proper positioning of the barbell on the back which you won't be able to practice with kettlebell.

Thanks, I didn't realize she was talking about barbell squats, I was thinking just squats in general.

I am just starting to learn more about barbell workouts. I am getting a pipe from work for practicing myself.