How do YOU squat?

SweetlyVague
SweetlyVague Posts: 172 Member
in Fitness and Exercise
Hello, all!

I'm currently doing the 30 Day Squat Challenge and before doing so, I read up on squat techniques and all the like and I found that there's A TON of different ways to squat and even more opinions on what technique is correct, what technique incorrect, and what TYPES of squats are good and which are "bad for you".

So I'm here to ask- how do YOU squat? "*kitten* to grass"? 90 degrees down? Shoulder width apart, or a wider stance etc?

Replies

  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    Feet slightly wider than shoulder, toes pointed slightly outward, hands gripped as close together as is comfortable, bar low and elbows back, and *kitten* to the grass.

    Rigger
  • SmileCozYouCan
    SmileCozYouCan Posts: 315 Member
    I pretend that you have a tail like a dog or cat and raise it up from your butt, then squat down. Sounds weird, xD I know. But it really works out your butt and thighs.
  • cm1458
    cm1458 Posts: 742 Member
    Feet slightly wider than shoulder, toes pointed slightly outward, hands gripped as close together as is comfortable, bar low and elbows back, and *kitten* to the grass.

    Rigger

    ^^^ this
  • Mia_RagazzaTosta
    Mia_RagazzaTosta Posts: 4,885 Member
    Feet slightly wider than shoulder, toes pointed slightly outward, hands gripped as close together as is comfortable, bar low and elbows back, and *kitten* to the grass.

    Rigger

    ^^^ this

    Yes. Ditch the 30 day challenge and do weighted squats
  • UCSMiami
    UCSMiami Posts: 97 Member
    http://www.youtube.com/watch?v=kawBY5p29fQ

    I studied this gentleman's videos, Mark Rippetoe, to learn how to squat and deadlift.
  • SweetlyVague
    SweetlyVague Posts: 172 Member
    Feet slightly wider than shoulder, toes pointed slightly outward, hands gripped as close together as is comfortable, bar low and elbows back, and *kitten* to the grass.

    Rigger

    ^^^ this

    Yes. Ditch the 30 day challenge and do weighted squats

    I'm not going to ditch the challenge lol. I'm enjoying it and it's a little something I add to my day in the office (I do 12 hour shift work as a dispatcher).
  • Mia_RagazzaTosta
    Mia_RagazzaTosta Posts: 4,885 Member
    Feet slightly wider than shoulder, toes pointed slightly outward, hands gripped as close together as is comfortable, bar low and elbows back, and *kitten* to the grass.

    Rigger

    ^^^ this

    Yes. Ditch the 30 day challenge and do weighted squats

    I'm not going to ditch the challenge lol. I'm enjoying it and it's a little something I add to my day in the office (I do 12 hour shift work as a dispatcher).

    K
  • MG_Fit
    MG_Fit Posts: 1,143 Member
    Feet slightly wider than shoulder, toes pointed slightly outward, hands gripped as close together as is comfortable, bar low and elbows back, and *kitten* to the grass.

    Rigger

    ^^^ this

    Yes. Ditch the 30 day challenge and do weighted squats

    ^^^ This
  • juliewatkin
    juliewatkin Posts: 764 Member
    Like this http://www.youtube.com/watch?v=CtfdRClyYmo&feature=youtu.be

    Tonight's squat training. Not atg, but low enough for white lights. Rep two was no good.
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    Crease of the hip below top of the kneecap. Chest up, lower back tight. Toes pointed out slightly.
  • glwerth
    glwerth Posts: 335 Member
    Feet slightly wider than shoulder, toes pointed slightly outward, hands gripped as close together as is comfortable, bar low and elbows back, and *kitten* to the grass.

    Rigger

    What she said.
  • Trechechus
    Trechechus Posts: 2,819 Member
    I like to mix it up and do a variety of squats. Regular squats, ski squats, sumo squats, squat jumps, squat jacks...
  • somerisagirlsname
    somerisagirlsname Posts: 467 Member
    Legs shoulder-width apart, toes pointed forward, *kitten* lower than 90 but above grass (for now) and using a barbell on the squat rack. Back straight as possible.
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Crease of the hip below top of the kneecap. Chest up, lower back tight. Toes pointed out slightly.

    This^ w/barbell on back. Absolutely no need to go ATG.
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    Crease of the hip below top of the kneecap. Chest up, lower back tight. Toes pointed out slightly.

    This^ w/barbell on back. Absolutely no need to go ATG.

    That's the definition of parallel. Not "ATG." Even bodyweight, that's the correct way to do it. Squatting above parallel can put more force on the knee even with bodyweight.
  • sybrix
    sybrix Posts: 134 Member
    I don't have access to a barbel, and body weight squats require a lot of reps for me to really feel like I'm working it enough.

    So.. I tried goblet squats out of an exercise book I bought a while back, with a 20 lb dumbbell. After about 5 my heart rate was way up and I was struggling. So goblet squats have my vote!

    20100615-lose-last-10-pounds-5-600x411.jpg

    I tend to feel squats in my hamstrings more than my glutes... Not sure if I'm engaging my butt muscles enough. :\ I find glute bridges more foolproof if I want to really feel it in my butt. There are some crazy variation of those that nearly murder my behind.

    glutebridge.jpg
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    Crease of the hip below top of the kneecap. Chest up, lower back tight. Toes pointed out slightly.

    This^ w/barbell on back. Absolutely no need to go ATG.

    That's the definition of parallel. Not "ATG." Even bodyweight, that's the correct way to do it. Squatting above parallel can put more force on the knee even with bodyweight.

    Huh? I was not referring to your post when I mentioned ATG. I think I know the difference between ATG & just below parallel
  • MisterDerpington
    MisterDerpington Posts: 604 Member
    Crease of the hip below top of the kneecap. Chest up, lower back tight. Toes pointed out slightly.

    This^ w/barbell on back. Absolutely no need to go ATG.

    That's the definition of parallel. Not "ATG." Even bodyweight, that's the correct way to do it. Squatting above parallel can put more force on the knee even with bodyweight.

    Huh? I was not referring to your post when I mentioned ATG. I think I know the difference between ATG & just below parallel

    Herpaderp. Misread your reply. My bad.
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
    Low bar back squat. Arms wide, elbows back and up, hands resting on top of the bar. Bar on the shelf of the rear delts.

    Legs a little wider than shoulder, toes pointed slightly out.

    Controlled on the way down, keeping most of the weight towards my heels. Breaking parallel, slightly more.
  • JoRocka
    JoRocka Posts: 17,525 Member
    ATG- or as close to possible- depends on variation- OH squats are deeper- but I have super low reps. Heavier back squats are just true parallel. Fronts are full depth.

    High bar- back squats
    Over head squat
    front squat
  • 34blast
    34blast Posts: 166 Member
    http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat

    The link above is a good start
  • ksuh999
    ksuh999 Posts: 543 Member
    Mostly in the nude until the restraining order.
  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    Feet slightly wider than shoulder, toes pointed slightly outward, hands gripped as close together as is comfortable, bar low and elbows back, and *kitten* to the grass.

    Rigger

    What she said.

    Uh, that would be he, I'm a dude, the chick in the picture is my wife, I'm the furry thing standing behind her.

    Back on topic, you don't have to give up on the squat challenge, but when you're done with it you should pick up a barbell, you'll thank us later, trust me.

    Rigger (the guy)
  • whitebalance
    whitebalance Posts: 1,654 Member
    Mostly in the nude until the restraining order.
    In.
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    Well, I worked out on my own, to videos, and in sports conditioning classes for a long time. I just did parallel squats. Now I have started CrossFit and am completed unprepared for below parallel (ATG) squats. It's my biggest challenge but I can definitely tell it's giving me a workout and I am not suffering any sore knees or anything. I have been doing a lot more front squats lately and that has really changed muscles involved. I also like grand plie squats and kettle bell goblet squats. I do one legged squats sometimes and my pistol squats are just not there yet.
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    If you are working on ATG squats, I think the squat challenge is actually a great opportunity to make the switch and get your form down before adding much weight.
  • Ophidion
    Ophidion Posts: 2,065 Member
    Like a baby...
    65hOu81.jpg
  • skywa
    skywa Posts: 901 Member
    Back straight, head neutral, weight on heels. I position my legs in various ways depending on what part of my legs i want to work out. Wider footing for inner thighs, closer footing for outer, and more medium footing to target the quads. Over all your quads and hamstrings are going to get worked out though.
  • cingle87
    cingle87 Posts: 717 Member
    Agreed with most of the above, but for me im not an ATG guy, I try not go past parallel or 90 degrees knee bend, that is just my personal preference. If you also have problems doing back squat (barbell resting on your shoulders) you could try in front squat were you rest the barbell across your chest, some people find it more comfortable this way if they can't get the barbell to sit on there back properly, I have been known to swap postition after each set, alternating between rear and front.

Categories