Is there really a correct way to do a squat?

His knees do go past his toes. Not that you can learn anything useful from a 200+lb guy squatting 95-135...

what kind of an ignorant statement is that?
are you saying a person can't practice their form if they're not using a heavy weight? that's exactly how a person should learn. by using a light weight until they feel comfortable with the lift.

Yes, that's how beginners learn at the start, to get comfortable with the lift. Once you get past the beginner stages, you learn by lifting close to your max where flaws in your technique start to show and you can improve by working on those weaknesses. I've never seen a guy who has never lifted heavy in his life and has perfect technique.
The guy in the video is lifting so light, he could be squatting on his toes with his back rounded and he would still be fine. I trust people who can actually walk the walk because then I know their form was good enough to get them there alive. I'm not saying you have to be a world record holder to give advice but if I see some guy squatting 135 and he tries to give me advice, why should I listen to him?

@Jeff: He's not even breaking parallel so what's the point of discussing if his knees go past his toes or not?

Breaking parallel means that the crease in your hips goes below your knees. I'm not sure I understand what you wrote in that first sentence. Knees behind toes is a bad cue because some people take it literally. If you're doing the important things right, your knees may or may not go past your toes depending on the width of your stance, the bar position, your anatomy, and other factors. Trying to force your knees from going forward and "sitting back" instead, you put a huge amount of strain on your lower back and it will lead to injury.

The only thing that will over stress your back is of you bow it. Or if you fold it while going down or when you start the intial lift back up. You can avoid both while keeping the knees at or in back of your toes.

Sure, if you're a powerlifter that may be the case but you're completely missing my point. I never said knees should always go past your toes for every person for every variation of the squat.

Breaking parallel means that the crease in your hips goes below your knees. I'm not sure I understand what you wrote in that first sentence. Knees behind toes is a bad cue because some people take it literally. If you're doing the important things right, your knees may or may not go past your toes depending on the width of your stance, the bar position, your anatomy, and other factors. Trying to force your knees from going forward and "sitting back" instead, you put a huge amount of strain on your lower back and it will lead to injury.

I think he might be referring to people who start the squat by bending the knees first rather than "squatting" at the hips.

You are describing it just right. The "knees must always stay behind the toes" idea can be helpful for beginners to at least get the movement started in the right direction. I do find it helpful with beginners to use a dowel or my arm in front of their knees as a cue to get them used to dropping the hips rather than bending at the waist. But then I emphasize getting the right balance and "feel" for the movement rather than just focusing on knee position.

if you want a good idea on a proper squat its just like you about to sit on a public toilet but not letting your butt touch the seat.....

Great description!! Right on the money~ :laugh:

Take a deep breath and flex your upper body tight before you start your squat. It's natural to bend over to squat but you have stick your butt out as the first movement down. It will seem like you will fall back (use a spotter) but you won't. Try squats with just the bar or no weight at all.

Doing it in front of a mirror will help. Have the trainer spot you and really try to get back on your heels. He can catch you.

A kid can squat easily, because most of his weight is in his head. All he needs to do is put his head approximately over his shins. A man can squat easily, because most of his weight is in his upper body. All he needs to do is put his upper body approximately over his shins.
A woman with a big butt has one devil of a time doing a squat. How on earth is she going to balance that big butt that needs to hang off the back of her legs? She needs exactly as much weight (OK, technically she needs exactly as much torque) FORWARD (in front of her shins) as she puts BACKWARDS (behind her shins) when she is doing the form correctly.

I submit that many male trainers didn't pass their freshman physics exams, and so have no idea why that woman in front of him can't do a proper squat.

but if I see some guy squatting 135 and he tries to give me advice, why should I listen to him?

idiocy!!!
do you think the guy in the picture maxes out at 135 lbs? it's called a demo. if mark rippetoe put an empty bar on his back and was showing you proper squat form would you not listen to his advice because he didn't have 3 plates a side on the bar?

You do realize he's squatted more than 3 plates in competition right? This is my way of finding good information from the sea of bad ones out there. As far as I'm concerned, the guy in the video did nothing to convince me that he knows what he's doing.

but if I see some guy squatting 135 and he tries to give me advice, why should I listen to him?

idiocy!!!
do you think the guy in the picture maxes out at 135 lbs? it's called a demo. if mark rippetoe put an empty bar on his back and was showing you proper squat form would you not listen to his advice because he didn't have 3 plates a side on the bar?

You do realize he's squatted more than 3 plates in competition right? This is my way of finding good information from the sea of bad ones out there. As far as I'm concerned, the guy in the video did nothing to convince me that he knows what he's doing.

I've squated with more than 4 plates in competition.

I've squated with more than 4 plates in competition.

Its doesn't really show.

Well it was 10 years ago but I was actually lighter when I did it. 165lbs. And it was 450lbs in a powerlifting comp. Full suit and knee wraps. But it was easy. I failed at 500lbs.

There are guys lighter than me squating more. And guys at my weight squating close to 550-600lbs. Same with the dead.

I was merely average at my peak. I lift at my warm up weights now. haha

but if I see some guy squatting 135 and he tries to give me advice, why should I listen to him?

idiocy!!!
do you think the guy in the picture maxes out at 135 lbs? it's called a demo. if mark rippetoe put an empty bar on his back and was showing you proper squat form would you not listen to his advice because he didn't have 3 plates a side on the bar?

You do realize he's squatted more than 3 plates in competition right? This is my way of finding good information from the sea of bad ones out there. As far as I'm concerned, the guy in the video did nothing to convince me that he knows what he's doing.

I've squated with more than 4 plates in competition.

I'm sure you have and I'm sure your form was and still is fine and that's why you're still lifting.

This is how you do a proper squat.
http://www.bodyrock.tv/2011/05/24/game-on-300-squats-challenge/

Watch the video on the page, at about 1 min in she tells you and and shows you.

Yes you always have to make sure that your weight is on your heels, you should be able to wiggle your toes.

Today I went to the gym and had one of those free personal assessments. The trainer asked me to do a squat. So, I squatted and he said I was doing it wrong. Really? A squat is a squat.! He kept telling me to arch my back, so, I'd arch my back and then he'd say...now you're just bending over, so I'd not arch as much and then he'd say my knees were going past my toes. I was about to punch the guys lights out. Seriously! What do you think? Is there a proper way to do a squat? And What's the big deal anyway?

Improper form leads to injury, imbalance, and ineffectiveness. So yes there is a proper way to do a squat, just like there is a proper way to throw a ball, ski a slope and play piano.

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