Squat Troubles

Options
2

Replies

  • 78Octane
    78Octane Posts: 68
    Options
    Even though squats are still considered the king, I have been getting away from them for awhile and have been hitting the leg press machine to focus on my quads. I am pushing way more weight with the leg press compared to squats, and it is safer for me. I have not spotters to rely on. Personally, unless you have 1 spotter on each side of the bar when you are doing heavy heavy squats, I recommend the leg press machine to avoid injuries. Just my personal preference though.
  • jeremycatrett
    jeremycatrett Posts: 16 Member
    Options
    Even though squats are still considered the king, I have been getting away from them for awhile and have been hitting the leg press machine to focus on my quads. I am pushing way more weight with the leg press compared to squats, and it is safer for me. I have not spotters to rely on. Personally, unless you have 1 spotter on each side of the bar when you are doing heavy heavy squats, I recommend the leg press machine to avoid injuries. Just my personal preference though.

    i disagree with using a leg press machine. you don't reap the benefits that squats have to offer in strengthening all the smaller core and leg muscles if you use a machine since you don't have to work on stabilizing. if you are using a squat cage then you don't have to worry about any spotters.

    if you want to avoid injury then you need to dial the weight back a bit and work on form.
  • tajmel
    tajmel Posts: 401 Member
    Options
    So I looked at box squats. I must say, this is a pretty weird stance. Very wide foot placement and grip. Actually sitting on something doesn't seem like a terrible idea, as long as you just want to go parallel, but the rest confuses me. Anyone want to explain the idea behind this?
  • tajmel
    tajmel Posts: 401 Member
    Options
    http://bretcontreras.com/2012/04/traditional-squat-vs-powerlifting-squat-vs-box-squat/

    This review of a study comparing traditional/power/box squats is interesting, and the first linked video is pretty awesome too... if anyone wants more reading material :).
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Options
    Do body weight squats facing a wall. Start with yourself a couple of feet away from the wall, and work your way towards the wall in increments. Put a stool or box behind you if falling backwards is a concern.

    One of the biggest hold ups with squat form is lack of sufficient hip flexibility, so working on that can do nothing but help you.

    My vote goes for practising weighted face the wall squats.
  • justjenn1977
    justjenn1977 Posts: 437 Member
    Options
    I've been teaching myself to lift weights for about two weeks now. I love it! But one thing is becoming a huge source of frustration: squats. My form is awful, and I don't feel comfortable adding weights until it's good.


    Help?

    I use the smith machine at the gym... helps me keep my form proper... and I have no pain... I have had back/hip/knee probs since I was a teen and I worried about adding squats into my routine... but using the smith machine I have no problems and no pain... and I have gotten up to "bar+40#"
  • meshashesha2012
    meshashesha2012 Posts: 8,326 Member
    Options
    I've been teaching myself to lift weights for about two weeks now. I love it! But one thing is becoming a huge source of frustration: squats. My form is awful, and I don't feel comfortable adding weights until it's good.


    Help?

    I use the smith machine at the gym... helps me keep my form proper... and I have no pain... I have had back/hip/knee probs since I was a teen and I worried about adding squats into my routine... but using the smith machine I have no problems and no pain... and I have gotten up to "bar+40#"

    oh no. hate to break it to you, but smith machine is not giving you perfect form, in fact it's getting your body used to improper form since it forces your body in a unnatural positions for squatting.

    http://stronglifts.com/smith-machine-squats-power-rack-free-weights/

    http://www.2buildmusclefast.com/2011/02/smith-machines-good-or-bad.html


    http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx (see myth #5 especially)
  • JessyJ03
    JessyJ03 Posts: 627 Member
    Options
    http://www.bodybuilding.com/exercises/detail/view/name/box-squat

    This is what I used when first trying.
  • justjenn1977
    justjenn1977 Posts: 437 Member
    Options

    oh no. hate to break it to you, but smith machine is not giving you perfect form, in fact it's getting your body used to improper form since it forces your body in a unnatural positions for squatting.

    http://stronglifts.com/smith-machine-squats-power-rack-free-weights/

    http://www.2buildmusclefast.com/2011/02/smith-machines-good-or-bad.html


    http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx (see myth #5 especially)


    sigh... I think I just might hate you now... :sad:

    I will look into this more:smile:
  • meshashesha2012
    meshashesha2012 Posts: 8,326 Member
    Options

    oh no. hate to break it to you, but smith machine is not giving you perfect form, in fact it's getting your body used to improper form since it forces your body in a unnatural positions for squatting.

    http://stronglifts.com/smith-machine-squats-power-rack-free-weights/

    http://www.2buildmusclefast.com/2011/02/smith-machines-good-or-bad.html


    http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx (see myth #5 especially)


    sigh... I think I just might hate you now... :sad:

    I will look into this more:smile:

    i sowwy :flowerforyou:

    dont want you to get hurt :sad:

    the other good thing about doing squats off the smith machine is that you also work your core muscles. the day after squat day i will sometimes feel like i've done 5 minutes worth of planks :laugh:
  • torygirl79
    torygirl79 Posts: 307 Member
    Options
    This is probably a bit basic for you if you're a serious lifter but it worked for me, so I might as well say it.

    I tried squatting with weights in body pump classes, terrible form couldn't get to parallel let alone below.

    My trainer says I have an issue with tightness in my lower legs (lunges can make me pass out) and i have a very weak right ankle due to a breakage. He started me doing Swiss ball squats, where you have a ball between your lower back and a wall. Started with 10, moved up to 3 sets of 20, gradually getting lower. At first it was try and get as low as you can on the first 6, then the first 10 etc.

    When I could do 20 well below parallel I got allowed to work without the ball again. My leg muscles had a noticeable difference (although I am also being made to concentrate on cycling / incline walking so I can't claim this all due to this) and it was so much easier as a result.
  • knightreader
    knightreader Posts: 813 Member
    Options
    squats are one of the worst exercises for someone with knee troubles, so if your knee hurts, get that checked out. when i was in physical therapy, we did wall squats. took some pressure off my knee, but still built up my thigh muscles. go to a doctor.
  • Nikiki
    Nikiki Posts: 993
    Options
    Just popped on to say thanks to all who've posted and to the op! I've been having trouble with squats too, this has been very helpful :)
  • RunningDirty
    RunningDirty Posts: 293
    Options
    I started squats with just my body weight, then moved to TRX suspension straps (or similar). The straps definitely helped me to improve my depth and I would recommend them, particularly if you lack flexibility. Once I felt confident in my form and depth, I began introducing the bar and adding weight via StrongLifts. There's nothing wrong with baby steps! :wink:
  • sunshine_gem
    sunshine_gem Posts: 390 Member
    Options
    I'm really confused with all this. From what I've been told and what I've seen I thought you didn't have to keep your back straight? Well, straight as in not curved but not vertical. If that makes sense. I've been doing that and it works for me. I really feel it in the backs of my thighs and my butt. Confusion!

    Also to the OP, I have a problem with my left knee. It's chronic and I've seena physio etc so I do wear a knee support for all of my exercise. As long as I keep the weight in my heels when I squat and use my thighs and butt then my knee is fine.
  • melainemelaine
    melainemelaine Posts: 127 Member
    Options
    Check out this http://youtu.be/VnV7vEi7Sz8 - helped me a lot, I do have my feet out more though, by about 30 degrees and to get your fleibility going do these, like everyday, to stretch, till you can get down properly http://stronglifts.com/squats-improve-hip-flexibility-exercise/ - just my two pennies - I've been doing stronglifts since 19th June and I'm now up to 60kg, no fail yet. touch wood.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    Options
    videoing yourself is definetly a benefit. you can look at the video and critique yourself in between sets.

    when doing BW squats, put a medicine ball under your butt, and touch it before you come back up. this is how i got used to the motion.

    like you said, getting form down with lower weight is the best before you start moving up.
  • piebird79
    piebird79 Posts: 201 Member
    Options
    ...for my own future reference.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    Options
    When I first started, I had to spend a week or two improving flexibility in my legs and shoulders, though I was still trying to do the squats during that time as well (since the exercise itself will help). I also had a problem with my weight pitching forward over my toes, until I started focusing very hard on keeping my weight balanced directly over mid-foot, all the way down and back up. I don't know why it works, but when you visualize the bar moving in a completely vertical path down and up, your body can pretty much make it happen (without having to concentrate on which muscles you're flexing at what time). That's what your motor skills are for; let them do the work for you. :smile:

    I got that out of the book Starting Strength, by the way. It was what really taught me to do these lifts on my own.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Options
    I'm really confused with all this. From what I've been told and what I've seen I thought you didn't have to keep your back straight? Well, straight as in not curved but not vertical. If that makes sense. I've been doing that and it works for me. I really feel it in the backs of my thighs and my butt. Confusion!

    Also to the OP, I have a problem with my left knee. It's chronic and I've seena physio etc so I do wear a knee support for all of my exercise. As long as I keep the weight in my heels when I squat and use my thighs and butt then my knee is fine.

    If you mean your back should not be vertical you are correct. Your back should be arched, breath held, abs forced out. When it gets heavy a proper belt to push your abs against is good. The biggest cue is bar in line with your midfoot.

Categories