I feel like I'm never going to squat properly. *pics*

dreamingkylike09
dreamingkylike09 Posts: 13
in Fitness and Exercise
I think I lean too far forward no matter what.And I have to stand so far apart.I tried squatting close together and I could barely even get 1/4 of the way down. How would I fix that?

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Replies

  • sympha01
    sympha01 Posts: 942 Member
    I feel the same way you do. Bumping for replies.

    FYI, change your IMG to lowercase to embed the pics! :smile:
  • mikes99mail
    mikes99mail Posts: 318 Member
    get your heels up a bit (like half an inch, not stilletos :) )

    even just put some regular running shoes on might help.
  • JSHamm
    JSHamm Posts: 12 Member
    get your heels up a bit (like half an inch, not stilletos :) )

    even just put some regular running shoes on might help.

    Using some good shoes is definitely helpful but I would avoid using running shoes. They have extra cushioning that'll hamper your stability especially when pushing heavier weights. I've seen a lot of people recommend good ole' converse. hard sole, not a lot of cushion and fairly inexpensive.
  • 777Gemma888
    777Gemma888 Posts: 9,578 Member
    http://www.bodybuilding.com/fun/no_pain_squat.htm

    My sister and I like to correct our forms using the advise given by Elliot Hulse [http://www.hulsestrength.com/] for one:

    https://www.youtube.com/watch?v=J-6W2B7vS28
    https://www.youtube.com/watch?v=XZ-DE1jtaRQ
    https://www.youtube.com/watch?v=BUOQoMpYvXk

    Browse around his channel@strengthcamp and you should find other intructionals for other core strength training techniques you might need for future reference.

    Happy Saturday!!
  • 3laine75
    3laine75 Posts: 3,069 Member
    Read 'starting strength' or even the free kindle extract on amazon.
  • SeptemberLondon
    SeptemberLondon Posts: 151 Member
    Already some great advice, so bumping for later!
  • brower47
    brower47 Posts: 16,356 Member
    I think I lean too far forward no matter what.And I have to stand so far apart.I tried squatting close together and I could barely even get 1/4 of the way down. How would I fix that?

    2ltkgzp.jpg

    6panfs.jpg

    2w3c58m.jpg

    I wanted to see the pics. If you quote me, OP, you can see what I did to make the pics visible. Just IMG to img.
  • tjsoccermom
    tjsoccermom Posts: 500 Member
    Bumping for info, I have the same problem. Keep thinking I have weak ankles and that's the cause. Will try using the techniques in the posted videos.
  • SeptemberLondon
    SeptemberLondon Posts: 151 Member
    It looks like your toes are too far out, away from your body. Try less of an angle and your knees are definitely far outside of your knee lines. You're hyperextending your knees and that's an injury waiting to happen. Straighten your back and imagine you're sitting. Practice in the bathroom!! Just stop right above the toilet.
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    Paging experts.
  • Serah87
    Serah87 Posts: 5,481 Member
    It looks like your toes are too far out, away from your body. Try less of an angle and your knees are definitely far outside of your knee lines. You're hyperextending your knees and that's an injury waiting to happen. Straighten your back and imagine you're sitting. Practice in the bathroom!! Just stop right above the toilet.

    Agree with the toes and knees.
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    Your hip mobility needs work.

    Google hip stretch exercises
  • SeptemberLondon
    SeptemberLondon Posts: 151 Member
    Your hip mobility needs work.

    Google hip stretch exercises
    Yes. Great advice.
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    For hip mobility:

    https://www.youtube.com/watch?v=JBHzXF-mVjY

    It looks scary and painful, but it will open things up in a way you can't imagine.

    ETA: I take no credit for this link, it was passed on to me by another MFPer because I also have awful hip mobility.
  • whitebalance
    whitebalance Posts: 1,654 Member
    In for the hip mobility links because I need to get me some of that. And will offer these two suggestions from my experience with the same problem...
    1. Don't wreck your neutral spine position by looking up. That'll hurt your lower back when you do it under the bar.
    2. Engage your glutes and abs to stabilize your spine. Leaving them loose will force you to overcompensate with your hip flexors and lower back.

    You already got good advice about the knees and toes.
  • donyellemoniquex3
    donyellemoniquex3 Posts: 2,384 Member
    I think I lean too far forward no matter what. I have to stand so far apart and tried squatting close together. Could barely even get 1/4 of the way down. How would I fix that?

    2ltkgzp.jpg

    6panfs.jpg

    2w3c58m.jpg
  • RodHudson1229
    RodHudson1229 Posts: 65 Member
    There are a lot of resources out there to help teach a proper squat but the bottom line is that we are all different and what works for one may not be perfect for you. Some basic rules to consider when squatting.

    Heals should be roughly shoulder width. Not your toes they will be turned out slightly maybe 30 degrees again what you find to be most comforting.

    If squatting with a bar, the bar should travel in a straight line up and down over your mid foot. Your weight should be neither on your heal nor on your toes. A good pair of shoes such as Chuck Taylors are great for squatting. Some people prefer to place a small board under their heels for comfort and alignment. By small board think like a 1x4.

    Your knees should be inline with your feet.

    Your head should be facing forward neither looking down or up.

    Now as your prepare to take that first dip think back to when your were in school and sat down in that little chair the first time. That is exactly what you want to do. The crease in your hips should slightly dip below the plane of your knees as you squat. Your shins should remain virtually vertical.

    Start with just a bar and no weight while you perfect your form and don't be afraid to watch a lot of youtube.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/

    The article has alternative squats/exercises and tips you could do if you are having issues with your squat.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    before i give advice there's one glaring fundamental thing that people seem to be overlooking : the OP is pretty much all leg!

    As a shortwaisted/long leg squatter who's been squatting for over 20 years and some it involving competitions and all of it injury free, i can say that some of the advice given will absolutely not be useful to the OP on back squats. For instance keeping a vertical shin when you have a relatively long femur is virtually impossible on a back squat, the only time i've been able to get a somewhat vertical shin is with a front squat since there's a weight in front of me to help balance the amount i'd have to stick my butt out to get a more upright position.


    OP if you're super concerned with keeping your chest more upright, you might want to try taking a less wide stance. but in doing so you're going to need more ankle/calf/hip flexibility to get post parallel. This might also be an issue if you're short waisted and squatting with a fluffier torso since belly and boobs can get in the way depending on how big you are and how deep your squats are .
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    before i give advice there's one glaring fundamental thing that people seem to be overlooking : the OP is pretty much all leg!

    As a shortwaisted/long leg squatter who's been squatting for over 20 years and some it involving competitions and all of it injury free, i can say that some of the advice given will absolutely not be useful to the OP on back squats. For instance keeping a vertical shin when you have a relatively long femur is virtually impossible on a back squat, the only time i've been able to get a somewhat vertical shin is with a front squat since there's a weight in front of me to help balance the amount i'd have to stick my butt out to get a more upright position.


    OP if you're super concerned with keeping your chest more upright, you might want to try taking a less wide stance. but in doing so you're going to need more ankle/calf/hip flexibility to get post parallel. This might also be an issue if you're short waisted and squatting with a fluffier torso since belly and boobs can get in the way depending on how big you are and how deep your squats are .

    This is very true. I'm not a form expert by any stretch of the imagination, but I *am* someone with relatively long legs, and I will also say that a shoulder width stance will NEVER be an option for me, ATG also won't happen, I'd literally just have to fall back on my butt. I personally wouldn't be overly concerned with your chest coming forward the way it does. Pretty sure mine does basically the same thing, but working on the hip mobility should at least HELP with that issue.
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    For hip mobility:

    https://www.youtube.com/watch?v=JBHzXF-mVjY

    It looks scary and painful, but it will open things up in a way you can't imagine.

    ETA: I take no credit for this link, it was passed on to me by another MFPer because I also have awful hip mobility.

    Bookmark that link
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    before i give advice there's one glaring fundamental thing that people seem to be overlooking : the OP is pretty much all leg!

    As a shortwaisted/long leg squatter who's been squatting for over 20 years and some it involving competitions and all of it injury free, i can say that some of the advice given will absolutely not be useful to the OP on back squats. For instance keeping a vertical shin when you have a relatively long femur is virtually impossible on a back squat, the only time i've been able to get a somewhat vertical shin is with a front squat since there's a weight in front of me to help balance the amount i'd have to stick my butt out to get a more upright position.


    OP if you're super concerned with keeping your chest more upright, you might want to try taking a less wide stance. but in doing so you're going to need more ankle/calf/hip flexibility to get post parallel. This might also be an issue if you're short waisted and squatting with a fluffier torso since belly and boobs can get in the way depending on how big you are and how deep your squats are .

    This is very true. I'm not a form expert by any stretch of the imagination, but I *am* someone with relatively long legs, and I will also say that a shoulder width stance will NEVER be an option for me, ATG also won't happen, I'd literally just have to fall back on my butt. I personally wouldn't be overly concerned with your chest coming forward the way it does. Pretty sure mine does basically the same thing, but working on the hip mobility should at least HELP with that issue.

    There's a section in this article about short torso/long leg squats
    http://www.schwarzenegger.com/fitness/post/picking-the-squat-thats-rght-for-you

    i gave up on ATG on my back squats because of the exact same reason as you and decided that as long as i get post parellel then it's good. my front squats on the hand i can get deeper
  • LoveMyLife_NYC
    LoveMyLife_NYC Posts: 230 Member
    Great advice in here! My trainer also had me do wall squats to help with my form. Take a kettle bell or dumb bell and place it about 3-4 inches from the wall. Face the wall, with toes about an inch or two from the wall and legs spread a little more than shoulder width apart. Squat down slowly, keeping your butt back and chest up, and don't let your nose or knees hit the wall. Pick up the weight and stand to complete the move. The next time you go down, just tap the weight on the ground before going back up.
  • khaleesi_16388
    khaleesi_16388 Posts: 9 Member
    bumping - great info and some good links!
  • Chrysalisobel
    Chrysalisobel Posts: 151 Member
    Informative. Bumping this thread. :flowerforyou:
  • MicheleWE
    MicheleWE Posts: 179 Member
    Great advice in here! My trainer also had me do wall squats to help with my form. Take a kettle bell or dumb bell and place it about 3-4 inches from the wall. Face the wall, with toes about an inch or two from the wall and legs spread a little more than shoulder width apart. Squat down slowly, keeping your butt back and chest up, and don't let your nose or knees hit the wall. Pick up the weight and stand to complete the move. The next time you go down, just tap the weight on the ground before going back up.

    I have a lot of trouble with forward lean on my squats and this^^^ was the same advice given to me. Also, put a stool, chair, etc behind you and just touch your bum to it. More important to get form down vs going deeper into the squat.
    I'll be checking out all these links, thanks to those that posted them.
  • ZaCkOX
    ZaCkOX Posts: 115
    I think I lean too far forward no matter what.And I have to stand so far apart.I tried squatting close together and I could barely even get 1/4 of the way down. How would I fix that?

    2ltkgzp.jpg

    6panfs.jpg

    2w3c58m.jpg

    You look more forward because you don't squat LOL. If you were squatting all the time you would of built the frame to lean back nice, straight, and strong. You cannot do that now or you would fall over. You should practice the form thousands of times.

    BTW, not everyone squats the same. Power for people is different. Some legs are closer than others.

    I can tell you from my experience, if you practice a lot, you will do it right.
  • dbmata
    dbmata Posts: 12,950 Member
    Your shins should remain virtually vertical.

    You might want to read some starting strength there for some form help.
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Your shins should remain virtually vertical.

    You might want to read some starting strength there for some form help.

    *gigglesnort* Seriously though OP, given the length of your legs, I'd say your stance is fine. I can't tell from the angle for sure but it looks like you're doing a good job pushing the knees out, but I know that's one I always have to remind myself and do an internal KNEES OUT shout every once in a while. The hip mobility stretches will help with your depth and keeping your back a little more upright (although I don't think your forward lean is as bad as you think). Honestly the only thing that really stuck out to me was I think the bar should be lower on you shoulders for the low bar squat.
  • dbmata
    dbmata Posts: 12,950 Member
    I think it might just be that right now, the shoulder mo might not allow for a "true" low bar. I know I can't.

    I'd say though, the OP needs to give a few more pics, front, rear, and 3/4. Judging from what I've seen, I think my lifting coach would have my chest more upright in the back squat.

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