Tips on Squating

CoachDanJudge
CoachDanJudge Posts: 19
in Fitness and Exercise
Hey guys,

I found this article and video on how to improve your squat. I features S&C Coach Michael Boyle and it covers common issues with squatting and how to make the corrections. It's a good article that addresses ankle flexibility, glute activation, and dumbbell placement (goblet squats)

Replies

  • neandermagnon
    neandermagnon Posts: 7,436 Member
    "For example, if placing a plate underneath your heels corrected your squat technique instantly, then you are dealing with an ankle mobility issue. "

    Incorrect. sometimes (maybe even usually) this is caused by an ankle mobility issue, but sometimes it's caused by disproportionately long femurs (i.e. disproportionate relative to height, torso length and/or shin length), because the long femurs make the centre of gravity go too far back on the way down, resulting in the person leaning too far forward to keep the weight over their feet.... this is corrected by raising the heels (because this shifts the whole centre of gravity forwards) and has nothing to do with ankle mobility.

    The problem with a lot of articles on squatting (or deadlifting for that matter) is that what's ideal form for one person may not be ideal form for someone else. Minor differences in body proportions necessitate form adjustments for both squats and deadlifts (and other lifts)

    This article addresses the issue of femur length: http://www.schwarzenegger.com/fitness/post/picking-the-squat-thats-rght-for-you

    Mark Rippetoe has a really good you tube video about how the ideal form for deadlifts should be adjusted for people with different body proportions - and which things about deadlifts stay constant for everyone.
  • CoachDanJudge
    CoachDanJudge Posts: 19
    I agree, everyone's anatomy is different. Personally, I have very long femurs and it makes it very difficult to keep my chest up and spine in a neutral position throughout the entire squat. Sumo deadlifts and squats with the toes putting out help a lot, keeping my torso a bit more vertical throughout the movement. I need to re-word the article a bit. Like you mentioned, there are things that need to remain constant and that is what I was hoping to make clear by providing the video. I actually don't squat all the way to parallel; with my long femurs, a half squat is really where I'm comfortable keeping absolute perfect form. It's pretty cool seeing how the differences in body structure can affect how your exercises are performed. Thanks for the comment, any other advice would be appreciated.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Yes there is a good post here about it.

    http://www.myfitnesspal.com/topics/show/1185582-why-people-have-to-squat-differently


    I personally cannot squat feet straight and shoulder width apart...it hurts...(groin pull) but even after almost 7 months my squat remains feet wider, pointed out...I even marked on the floor where my big toe should go for reference.

    It's just more comfortable for me...allows me to get ATG even when squatting over BW...and is better for my form all together.
  • CoachDanJudge
    CoachDanJudge Posts: 19
    Yeah same here, no chance of my squatting with my toes pointing straight. That is a great video of squatting, pretty sure I saw it before but he certainly breaks it down great. Thanks again for sharing.

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