We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
Proper Squat Form
dmcw19
Posts: 129
Hi,
I am only on workout 1b and after completing 1a, I wanted to double check my squat form. I reread and looked at the form in nrol4w. I also have Mark Rippetoe's book Starting Strength. This book has a whole chapter on the squat.
My issue is that both books present different forms.
From what I see nrol4w- stance is about shoulder width and toes just slightly pointed out. Bar is on top of the traps. Gaze is forward. Squat goes down to parallel.
In Starting Strength- stance is about shoulder width, but toes are pointed out at about 30 degrees. Bar is not on top of traps, but lower on back. Gaze is angled down. Squat goes beyond parallel or "*kitten* to grass".
I have also been checking out youtube and see both forms. Can someone with experience give me some guidance to what I should be doing or what has worked well for them with the squat?
I am only on workout 1b and after completing 1a, I wanted to double check my squat form. I reread and looked at the form in nrol4w. I also have Mark Rippetoe's book Starting Strength. This book has a whole chapter on the squat.
My issue is that both books present different forms.
From what I see nrol4w- stance is about shoulder width and toes just slightly pointed out. Bar is on top of the traps. Gaze is forward. Squat goes down to parallel.
In Starting Strength- stance is about shoulder width, but toes are pointed out at about 30 degrees. Bar is not on top of traps, but lower on back. Gaze is angled down. Squat goes beyond parallel or "*kitten* to grass".
I have also been checking out youtube and see both forms. Can someone with experience give me some guidance to what I should be doing or what has worked well for them with the squat?
0
Replies
-
Hi,
from what has been posted by other lifters that I have read follow Rippetoe guide for squat form.0 -
Yeah, follow Rippetoe - low bar squats. Try to break parallel (ATG) - really works your glutes. If you only go to parallel or higher - you're gonna be working quads a lot more.0
-
Thanks. I figured that was the case. I will be going ATG from now on. I assume it is much harder, but worth it.0
-
I have to say... feeling the burn from only going 90 degrees... I can't imagine what I will feel from going ATG. OUCH. But I will give it a shot!0
-
I'll try it, and not just because ATG is a funny name0
-
http://www.youtube.com/watch?v=kawBY5p29fQ
Here is Rippetoe's intro to the low bar squat. He talks about the most important part of good squat form being hip drive.0 -
Here are some of the links/vids for low-bar squatting and high-bar squatting:
-- high vs low video
http://www.maloneyperformance.com/Blog/?p=189 -- high vs low article/pics
http://www.youtube.com/watch?v=GtPN-ftmxG8 -- low bar set-up 0 -
I've done NROLFW and now I'm doing Starting Strength. Rippetoe explains squats so good in that book and I can say for me his way of doing squats is much better. Watch his vids. on proper squat form.0
-
Shoot, wish I'd seen this before I completed Stage 1!0
-
Thank you everybody for posting the video links. Great information. Looks like I need to readjust weight and try to go L-O-W.0
-
Thanks for posting this. Was worrying about the squat when I do my first session at the weekend.0
-
I'm another Rippletoe fan. He really seems to know his stuff.
I'm not so good at the low bar squat as my back muscles haven't developed into enough of a 'cushion' yet, and i find it hard to place my hands in a narrower grip, wider is more comfortable for me. I do aim for ATG tho, no point messing around!0
This discussion has been closed.