SQUATS?? I need your advice?

NovemberJune

I'm loving the vertical debate! When I squat, high bar position, my torso is not vertical. It's like the red line /

kingkoopaluv

REALLY? WASTE OF TIME? HA!

KCGettinFit2014

HI there...I have been doing squats for about 6 weeks or so and recently started a squat challenge here on MFP. I personally have noticed that my thighs are getting more toned and do strongly recommend them.

albertabeefy

I'm loving the vertical debate! When I squat, high bar position, my torso is not vertical. It's like the red line /

Exactly. The line is straight, but most certainly not vertical.

Same goes for this position:



Both positions keep the torso straight, but both lines are clearly NOT vertical, as the torso is NOT vertical.

holothuroidea

Okay, I get it now. The problem was torso. Firstly, I was just reiterating what my coaches taught me, and secondly I didn't know the proper definition of torso (that it includes your midsection as well, I thought it was just chest and above).

So what terminology would everyone else use to describe keeping your chest out, shoulders back and head forward like you would standing in an upright position? Maybe my coaches said it wrong but it seemed to work as far as teaching me proper form.

DouMc

bump

ghsfitnesspal

Bumping because I always fall backwards when I try and keep my back vertical (as in entire upper body!) because that's what I've read and been told - seeing those drawings is really helpful, thanks to the original poster of the drawings. And OP for this topic, as I also use dumbells at home.

Hmmm...30 day challenge here I come...

rick_po

Bumping because I always fall backwards when I try and keep my back vertical (as in entire upper body!) because that's what I've read and been told - seeing those drawings is really helpful, thanks to the original poster of the drawings. And OP for this topic, as I also use dumbells at home.

Hmmm...30 day challenge here I come...

Notice that in all of those pictures the weight is straight above the center of your feet. That's where the weight needs to be centered to keep you from losing your balance.

When you're first starting, it's really hard to tell if you have the bar in the right place. Get someone to watch you and tell you if you're too far back, or too far forward.

albertabeefy

Okay, I get it now. The problem was torso. Firstly, I was just reiterating what my coaches taught me, and secondly I didn't know the proper definition of torso (that it includes your midsection as well, I thought it was just chest and above).

So what terminology would everyone else use to describe keeping your chest out, shoulders back and head forward like you would standing in an upright position? Maybe my coaches said it wrong but it seemed to work as far as teaching me proper form.

Basically you're looking at maintaining what's called "neutral spine" which is paramount for safety. All the good videos, pictures, etc., are of people maintaining 'neutral spine'. I believe that's the terminology you're searching for here.

The neutral spine is by far the safest for squats, deadlifts, pendlay rows, overhead press, etc. Heck, even bench press should maintain the neutral spine - even though a bench press is performed lying down, you should not have a flat back while pressing, but you should still maintain that slight arch in your lumbar area, have your chest out, etc.)

What IS vertical, however, is the position of the bar/load over the mid-point of the foot. Regardless of the type of squat, the load will be balanced vertically over the mid-point of the foot.

kimdawnhayden

Or video yourself and post it.

mylittletribe

I started out the squat challenge on April 1st, a complete fitness zombie. The first few days KILLED me, but now I'm kicking *kitten*, literally. My clothing fits differently in my eh, backside, and my thighs are most definitely stronger and looking better. OH, and between squats, 30DS, and eating clean, I've shed 2" off each thigh.

ghsfitnesspal

QUOTE:
Bumping because I always fall backwards when I try and keep my back vertical (as in entire upper body!) because that's what I've read and been told - seeing those drawings is really helpful, thanks to the original poster of the drawings. And OP for this topic, as I also use dumbells at home.
Hmmm...30 day challenge here I come...

QUOTE:
Notice that in all of those pictures the weight is straight above the center of your feet. That's where the weight needs to be centered to keep you from losing your balance.
When you're first starting, it's really hard to tell if you have the bar in the right place. Get someone to watch you and tell you if you're too far back, or too far forward.


I will keep in mind where the body weight needs to be certainly, thanks! I saw that people suggest goblet squats if you're using dumbells - could someone suggest more?
I sometimes hold the heavier one out straight in front of me with both hands, but I'm not sure this is the best use of the dumbells!

kimdawnhayden

Have you tried squatting placing small weight plates under your heels. Some people having problems with flexibility and need to start here to perform a squat.

ninerbuff

I started out the squat challenge on April 1st, a complete fitness zombie. The first few days KILLED me, but now I'm kicking *kitten*, literally. My clothing fits differently in my eh, backside, and my thighs are most definitely stronger and looking better. OH, and between squats, 30DS, and eating clean, I've shed 2" off each thigh.

Unfortunately that many bodyweight squats don't translate to body recomp as much a weighted squats with muscle under tension. You've attained muscular endurance from them, but strength comes from progressive resistance.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

goldfinger88

Squats are about the best lower body complex exercise you can do. In fact, it's a must-do if you're serious about strength training or even toning. It's part of everyone's routine and is very effective for the entire lower body. It also has some cardio effect.

RunHardBeStrong

Squats? Are they effective for toning my things? Or is it a waste of time/exercise? Your thoughts please?

Thank you,
Roe

Squats are the single best strength-training exercise you can do. They strengthen your core, strengthen your glutes, hamstrings and quads and women who squat look MUCH better (a generalization to be sure, and also from this guy's perspective) than women who don't.

Do not worry that squats or any other compound exercise will make you bulky - it won't.

... and don't just squat ... all the main compound exercises are excellent for women:

Squat, Bent-over row, deadlift, overhead press, bench press, etc.

This. Squats are far from a waste of time!

goldfinger88

Agreed. I too am speaking about basic squats. The heavy Olympic squats are not for everyone. And, if you have bad knees or other issues, you may need to modify. But you don't need a heavy barbell on your shoulders to benefit from squats.

holothuroidea

Okay, I get it now. The problem was torso. Firstly, I was just reiterating what my coaches taught me, and secondly I didn't know the proper definition of torso (that it includes your midsection as well, I thought it was just chest and above).

So what terminology would everyone else use to describe keeping your chest out, shoulders back and head forward like you would standing in an upright position? Maybe my coaches said it wrong but it seemed to work as far as teaching me proper form.

Basically you're looking at maintaining what's called "neutral spine" which is paramount for safety. All the good videos, pictures, etc., are of people maintaining 'neutral spine'. I believe that's the terminology you're searching for here.

The neutral spine is by far the safest for squats, deadlifts, pendlay rows, overhead press, etc. Heck, even bench press should maintain the neutral spine - even though a bench press is performed lying down, you should not have a flat back while pressing, but you should still maintain that slight arch in your lumbar area, have your chest out, etc.)

Thank you. My coaches talked about the lumbar curve and neutral spine differently from chest/shoulder/head position.

What IS vertical, however, is the position of the bar/load over the mid-point of the foot. Regardless of the type of squat, the load will be balanced vertically over the mid-point of the foot.

Yes. I tried to explain this in my previous post, and I think that's the point they were trying to make about remaining vertical.

nygrl4evr

BUMP...love all the great information!

suzzann666

im trying the 30 day squat challenge. watching my calories for a week and doing the squats and my mom came over and made a comment about my thighs already. i hope its the squats. try it it cant hurt:)

There's really no need to do this many squats daily. But if it floats your boat......
Squats...awesome...hundreds of squats for 30 days straight...overkill!

To the OP, no squats aren't a waste of time.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

BajaDreamin333

Lunges are a nice way to break up the monotony, especially if you're doing the 30 day squat challenge. Lunge in place, or do walking lunges. Hold weights in your hands with your arms at your side. Finish the lunge, lift the leg that was just behind you so your knee is bent (balancing on one leg) and do bicep curls. Put leg down lunge again, lift knee, curl, lunge, lift knee curl.

You can add a shoulder press after the curl if you want to challenge your balance. So the sequence is lunge, bend/lift knee, bicep curl, shoulder press, return curl, lunge, bend/lift knee, bicep curl, shoulder press, return curl, lunge, bend/lift knee, bicep curl, shoulder press, return curl, lunge

This not only makes the female butt/thigh become firm and perky, if you're looking for perky , but gets some nice shoulder/arm toning in while you're doing it (and give you a rest from lunging!)

I do 3 sets of 30 (15 lunges on each leg) and use 5 lb weights, but you may want to start with no weigts, just go through the motion and work up from 1lb to 3 lb to 5lb. I like my music LOUD for this one!

Daresie

bump

contingencyplan

Yes, squats DO work. However, doing things such as the 30 Day Squat Challenge you see a lot on here are not ideal because too many people overestimate the importance of the basic bodyweight squat. The truth is that, in order to REALLY see the benefits from it, you should be using a substantial amount of weight. Enough to where you can't manage a 2-digit rep amount without taking a short break.

holothuroidea

Yes, squats DO work. However, doing things such as the 30 Day Squat Challenge you see a lot on here are not ideal because too many people overestimate the importance of the basic bodyweight squat. The truth is that, in order to REALLY see the benefits from it, you should be using a substantial amount of weight. Enough to where you can't manage a 2-digit rep amount without taking a short break.

I think it really depends on a lot of things.

If you're very overweight, there might be enough weight in your torso for bodyweight squats to be an effective muscle building exercise.

There are also ways to increase the load on your legs in a bodyweight squat, like doing pistols and sumo squats.

Also consider that for true beginners, a bodywieght squat on its own could meet your criteria (not able reach a 2-digit rep amount without needing a break).

I think for most people who are just starting out bodyweight squats are more than enough. The 30 day challenge is a little overkill towards the end but if it keeps a person motivated then it's a good thing to do. They can always move on to the barbell once they have that foundation there.

Personally, I prefer squats with a barbell even though body weight squats would probably be enough for me. I just find them more enjoyable, but I could see how not everyone would feel that way.

sailinjen

im trying the 30 day squat challenge. watching my calories for a week and doing the squats and my mom came over and made a comment about my thighs already. i hope its the squats. try it it cant hurt:)

Im on day 3......are you doing them with weights?

contingencyplan

im trying the 30 day squat challenge. watching my calories for a week and doing the squats and my mom came over and made a comment about my thighs already. i hope its the squats. try it it cant hurt:)

Im on day 3......are you doing them with weights?

If you're using weights the 30 Day Squat challenge is not ideal for you. You should be using high weight, low reps. The 30 Day Squat challenge is mainly a not-as-effective alternative for people who don't have access to weights.