Squats
jmac4263
Posts: 245 Member
I am having trouble as I want to go to the barbell(freeweight) to do my squats and not use the smith machine. I went to do a squat over the weekend with just the bar and about fell over, I tried to correct then and I was leaning way too far forward. With my new routine I do squats every otherday and dont want to use the smith machine, any suggestions on how to correct my form? or get it so that it feels better doing it correctly? I have obvioulsy been relying on the machine too much!!
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Replies
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can just use a broom stick at home for a week or two just to get the form down.0
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You could start with a video of your squats.
BTW I agree stop using smith machines for squats.0 -
I started off doing goblet squats with a 10kg (22lb) dumbbell. It could help you get the form right first without the support of the smith machine. Then you can move onto the heavier bar once you're more comfortable. Or does your gym have lower weight fixed bars? Maybe try a 10kg one of those if they do.0
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Well I tried doing them not holding a bar or anything and could seem to do them fine, its when I am holding on to the bar its like I completely lose all form, Its not that its too heavy or anything I just think I have never really done them free weight and it feels odd so my form is horrible0
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I also recommend not using the smith machine.
does your gym and the fixed weight barbells? They kind of look like this:
It could be that the bar is too heavy at the moment.0 -
I might try those goblet squats though, I have been doing sumo squats with a kettle bell so that might help0
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Keep your eyes up, your chest out and push through your heels...0
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I also recommend not using the smith machine.
does your gym and the fixed weight barbells? They kind of look like this:
It could be that the bar is too heavy at the moment.
we dont have those
I tend to bend forward instead of keeping my back straight and up. Just to prove I wasnt crazy I just went and did a few squats and my form was fine. Why I am struggling with this Is beyond me. I mean I squat plates on the smith machine surely a 45 pound bar isnt causing my issue..... at least i hope not! 0 -
^^this^^Keep your eyes up, your chest out and push through your heels...
If you are falling forward it sounds like you are not keeping your heels on the ground. Picture your heels nailed to the ground. Everything starts there. A trick we use for checking form is to squat facing a wall. Put your toes right up against the wall. Squat. It forces you to sit back, keeps your alignment correct and keeps those knees from getting in front of your toes---which is dangerous for your knees.
Good luck
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The smith machine doesn't allow you to engage all of the muscles when you squat. It gives more assistance. It makes sense that when you move to the squat rack, the form is off with just the bar. Some of your accessory muscles aren't at that level yet. (FWIW- I went through the same thing when I switched off the smith machine to the squat rack)
Like the other poster said, goblet squats will help build up some of the accessory muscles.0 -
I also recommend not using the smith machine.
does your gym and the fixed weight barbells? They kind of look like this:
It could be that the bar is too heavy at the moment.
we dont have those I tend to bend forward instead of keeping my back straight and up. Just to prove I wasnt crazy I just went and did a few squats and my form was fine. Why I am struggling with this Is beyond me. I mean I squat plates on the smith machine surely a 45 pound bar isnt causing my issue..... at least i hope not!
Work on your core since the smith machine took that away from you.0 -
You will bend forward some once you put a barbell on your back. That is normal. You shouldn't be totally bent forward like your back is parallel with the floor but a bit of forward lean is going to happen. If you want to work on back squats, work on back squats, not goblet squats. Don't get me wrong, goblet squats are a good exercise, but a back squat is a different form and you have to practice it to get good at it. Perhaps you should try using a broom handle or piece of pvc in place of a bar.0
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Thank you Thank you!! I will be working on it this week and hopefully get my form in shape in no time! Thanks for all the replies
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probably also worth pointing out that there is a drastic difference in body mechanics of a smith machine squat and a free weight squat.
I have to put my feet considerably far forward in the smith machine in order to be in a position to squat low and still have balance.
maybe just baring in mind that you aren't going to be able to perform these 100% identically to the smith machine squats will help some.0 -
What shoes are you wearing? If runners they can be built up in the heel and off- balance you
But yes practice form0 -
martybartram wrote: »
^^this^^Keep your eyes up, your chest out and push through your heels...
If you are falling forward it sounds like you are not keeping your heels on the ground. Picture your heels nailed to the ground. Everything starts there. A trick we use for checking form is to squat facing a wall. Put your toes right up against the wall. Squat. It forces you to sit back, keeps your alignment correct and keeps those knees from getting in front of your toes---which is dangerous for your knees.
Good luck
It's not bad for your knees, that was disproved a long time ago and powerlifting coaches don't teach that as the norm. Other than that, yes a wall is great for practice and mobility and forces you to keep your chest up.
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I've reluctantly accepted that knee going beyond the toe doesn't equal the end of the world lol.
My thoughts on that, and going bellow parallel, are that they are not going to cause damage on their own, but poor form is potentially more dangerous while in that portion of the movement.0 -
What shoes are you wearing? If runners they can be built up in the heel and off- balance you
But yes practice form
I didnt consider this either, I wear nike trainers to the gym and I havent seemed to have any other problems using them but its all I know as far as shoes for the gym too0 -
It is perfectly fine for your knees to go beyond your toes. For some people (their body mechanics), it can not be avoided. The key point is keeping your spine straight and neutral.
Ideal footwear is either weightlifting shoes, or thin sole shoes (like converse chucks, and such) or even barefoot. Less ideal footwear would be running shoes, trainers and such, as these shoes do not provide a firm sole (too spongy) and not very stable when squatting.0 -
How is your bar placement? Placing the bar too high would push me forward as I went down.0
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What shoes are you wearing? If runners they can be built up in the heel and off- balance you
But yes practice form
I didnt consider this either, I wear nike trainers to the gym and I havent seemed to have any other problems using them but its all I know as far as shoes for the gym too
A lot of people lift barefoot or in socks at my gym.0 -
I am having trouble as I want to go to the barbell(freeweight) to do my squats and not use the smith machine. I went to do a squat over the weekend with just the bar and about fell over, I tried to correct then and I was leaning way too far forward. With my new routine I do squats every otherday and dont want to use the smith machine, any suggestions on how to correct my form? or get it so that it feels better doing it correctly? I have obvioulsy been relying on the machine too much!!
If you're about to fall over with just the bar I'm going to assume it's probably not your shoes. Here's the thing and there's nothing wrong with it either, but not everybody is ready for a barbell squat. It sounds like you need to develop some other musculature and possibly even improve mobility so you can squat correctly. You should be able to unrack the bar and stand completely upright with it. Do your knees rotate internally at all (cave-in aka knee valgus?).
This a general recommendation because I can't perform a movement assessment on you.
1. Do Goblet Squats and make sure you're sitting back into it. Your knees may endup in front of your toes, and that's okay, what you don't want is your weight shifting forward to your toes as that is too strenous for your knees.
2. Do Step-Ups and use a bench or box that forces you to start with your leg at a 90-degree angle.
3. Do high-rep Back Raises on a 45-degree bench to improve your lower back, glute, and even hamstring strength, shoot for 50 total reps
4. Core work: Squats are excellent for your posterior core stabilizers & core movers but not so great for your anterior core stabilizers movers. You should do 1 to 2 exercises to build strength in your Abs and Obliques. If you have access to an ab wheel give it a whirl as that's one of the best I've seen for those muscles.0 -
Sam_I_Am77 wrote: »I am having trouble as I want to go to the barbell(freeweight) to do my squats and not use the smith machine. I went to do a squat over the weekend with just the bar and about fell over, I tried to correct then and I was leaning way too far forward. With my new routine I do squats every otherday and dont want to use the smith machine, any suggestions on how to correct my form? or get it so that it feels better doing it correctly? I have obvioulsy been relying on the machine too much!!
If you're about to fall over with just the bar I'm going to assume it's probably not your shoes. Here's the thing and there's nothing wrong with it either, but not everybody is ready for a barbell squat. It sounds like you need to develop some other musculature and possibly even improve mobility so you can squat correctly. You should be able to unrack the bar and stand completely upright with it. Do your knees rotate internally at all (cave-in aka knee valgus?).
This a general recommendation because I can't perform a movement assessment on you.
1. Do Goblet Squats and make sure you're sitting back into it. Your knees may endup in front of your toes, and that's okay, what you don't want is your weight shifting forward to your toes as that is too strenous for your knees.
2. Do Step-Ups and use a bench or box that forces you to start with your leg at a 90-degree angle.
3. Do high-rep Back Raises on a 45-degree bench to improve your lower back, glute, and even hamstring strength, shoot for 50 total reps
4. Core work: Squats are excellent for your posterior core stabilizers & core movers but not so great for your anterior core stabilizers movers. You should do 1 to 2 exercises to build strength in your Abs and Obliques. If you have access to an ab wheel give it a whirl as that's one of the best I've seen for those muscles.
ok will try those suggestions....
On my lunch I took off my shoes and did just a body weight squat and really tried keeping my heels down and staying off my toes..... fail to say the least....Its like I cannot be on my heals and my hips allow me to squat low I dont know if I need to really stretch muscles out or what my issue is here. Dont laugh but I put my heals on and did one and could go ATG. Its got to be something with flat foot- Also I cannot put my heals all the way down in the downward dog position in yoga poses....which would be same type of bending at ankle0 -
I'm quite new to this but I would suggest lowering the weight with a free bar to get technique right the gradually add the extra weight
Good luck0 -
Its like I cannot be on my heals and my hips allow me to squat low I dont know if I need to really stretch muscles out or what my issue is here. Dont laugh but I put my heals on and did one and could go ATG. Its got to be something with flat foot- Also I cannot put my heals all the way down in the downward dog position in yoga poses....which would be same type of bending at ankle
Okay, it could be part strength and part flexibility.
Flexibility: Do some foam rolling or even a Lacrosse Ball on your piriformiss, hips, tensor fasciae latae, hamstrings, calves. Stretch the same muscle groups; do some mobility work before you train and on non-training days.
Strength: You need to build your glutes, hamstrings, lower back, and probably abs and obliques. I think Step-Ups are a highly underrated exercise for building strength in hip extension and just unilateral strength in-general.
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Sam_I_Am77 wrote: »Its like I cannot be on my heals and my hips allow me to squat low I dont know if I need to really stretch muscles out or what my issue is here. Dont laugh but I put my heals on and did one and could go ATG. Its got to be something with flat foot- Also I cannot put my heals all the way down in the downward dog position in yoga poses....which would be same type of bending at ankle
Okay, it could be part strength and part flexibility.
Flexibility: Do some foam rolling or even a Lacrosse Ball on your piriformiss, hips, tensor fasciae latae, hamstrings, calves. Stretch the same muscle groups; do some mobility work before you train and on non-training days.
Strength: You need to build your glutes, hamstrings, lower back, and probably abs and obliques. I think Step-Ups are a highly underrated exercise for building strength in hip extension and just unilateral strength in-general.
Ok! I do things such as lunges, leg press, abductors, ect and do back extensions and just started deadlifts but I havent done step ups in a long time, maybe I will try those vs. lunges. I am starting the ICF this week and I may just have to start with body weight... I dont want to give up the whole routine0 -
Squat in a cage if you aren't already. It could be just mind over matter. Knowing you have that extra safety lets you focus more on form than "what of I fall over....".0
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Sam_I_Am77 wrote: »
On my lunch I took off my shoes and did just a body weight squat and really tried keeping my heels down and staying off my toes..... fail to say the least....Its like I cannot be on my heals and my hips allow me to squat low I dont know if I need to really stretch muscles out or what my issue is here. Dont laugh but I put my heals on and did one and could go ATG. Its got to be something with flat foot- Also I cannot put my heals all the way down in the downward dog position in yoga poses....which would be same type of bending at ankle
I have the same issue; I just naturally want to be on my toes. I had the hardest time ever doing squats without popping up on my toes until the trainers at my gym worked with me. Basically, I have to have both a wider stance and my toes turned outward a bit in order to be able to keep my heels down. You might want to experiment a bit to find the right angle and stance that works for you.0
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