Squat technique

  1. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Is there a "wrong way" to do squats? I mean my coach taught me to go down "like your taking a **** in the forest" and to keep ur back straight, to go low till your thighs r paralel with the ground, and to feel the burn. I was working out with my cousin the other day and he did squats by going down with a smaller ROM than me and sticking his ass out like a freakin stripper working a pole LOLOL. When he saw me squat he said I'm doing it all wrong.

    Am I doing it wrong? I mean I figure if u keep your back straight so u dont hurt it and actually feel it in your quads than u r all good, right?

  2. Advanced Member
    liftandeat's Avatar
    Stats
    6'1"  190 lbs.
    Join Date
    Dec 2012
    Posts
    592
    Rep Power
    111474
    Level
    25
    Lv. Percent
    32.01%

    Sounds like u are doing it right. Everybody's body is different but sounds like your friend is going to have a bad back when he gets older.
  3. Diamond Member
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,730
    Rep Power
    4928437
    Level
    92
    Lv. Percent
    16.29%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Without watching a vid it is difficult to critique
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
    •   
       

  4. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.48%
    Achievements Activity ProPosting Pro

    this is impossible to critique by imagintion lol. idk how far he "sticks his ass out" but im sure you do as well to some degree, you just dont notice
  5. Senior Member
    carpee's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    May 2008
    Age
    27
    Posts
    2,607
    Rep Power
    83752
    Level
    38
    Lv. Percent
    58.21%
    Achievements Activity ProPosting Pro

    you're supposed to stick your ass out some.

    hip drive.
  6. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,306
    Rep Power
    3811186
    Level
    92
    Lv. Percent
    46.88%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    there's a difference in how Olympians squat and how powerlifters squat. Your cousin probably initiates the squat with the hips first (stripper style as you call it) as it allows you to use more hamstring and glute instead of relying on your quads and keeps your knees from traveling in front of your toes
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  7. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Next time we do legs day ill take some videos of each of us. Hopefully u guys can help out

    But I did notice that as I get closer to my rm I can't drop down Paralel. At that Point am I going to heavy or is that normal?

    And another off-topic question. Is squatting or leg-press better? I mean I can leg press somewhere around double my squat, so wouldn't it be better? Or am I missing something? At the school gym we had a leg press setup, but we never used it during wrestling and soccer conditioning, only squats. So I figure squatting is better, but why?
  8. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.48%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by yazan
    Next time we do legs day ill take some videos of each of us. Hopefully u guys can help out

    But I did notice that as I get closer to my rm I can't drop down Paralel. At that Point am I going to heavy or is that normal?

    And another off-topic question. Is squatting or leg-press better? I mean I can leg press somewhere around double my squat, so wouldn't it be better? Or am I missing something? At the school gym we had a leg press setup, but we never used it during wrestling and soccer conditioning, only squats. So I figure squatting is better, but why?
    century old agument. both really good exercises, but i think sqats are gonna get the win for most people here. i put clients on leg pressing though because squats are just too hard for beginners to understand and bad form = injury. leg press wins for obese, older people with arthritis, preg women, people on blood pressure meds, newbies, diabetics
  9. Diamond Member
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,730
    Rep Power
    4928437
    Level
    92
    Lv. Percent
    16.29%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    I would use the squat as my first and best compound movement and the leg press as the finishing movement. I also would lighten the weight with the squat so going to paralell is the goal.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  10. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,253
    Rep Power
    106510
    Level
    30
    Lv. Percent
    32.1%
    Achievements Activity ProPosting Pro

    over the years i have seen many studies done over this. i am sure they were those little bits at the front of muscular development. one thing i noticed consistently is when people did leg press they got better at the leg press and not the squat. squatters got better at both.

    my thought is, does it help you reach your goals. i mean, for example an athlete. when is he on his back and pressing large amounts of weight up in the air while following a fixed path without the capacity for any variation in movement. and are you trying to only strengthen the legs or strengthen the body.
    you can call me "ozzie" for short.
  11. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,727
    Rep Power
    1317324
    Level
    94
    Lv. Percent
    28.84%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Squat>>>>Leg press

    Incorporates the entire thighs and hips and is much more applicable to life. Many weaknesses in the kinetic chain can be exposed via squats and making small adjustments in technique and assistance lifts can pay dividends.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  12. New Member
    Doss's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    Oct 2011
    Posts
    328
    Rep Power
    8632
    Level
    16
    Lv. Percent
    39.97%

    I don't think anyone mentioned how great the squat is for the entire body. It'll strengthen your core, keeping tight activates many muscles outside of the legs and you're getting better muscle activation due to the unstable nature of free weights and the stabilization it takes to keep everything in check. With proper form, I would say the squat is the best exercise that exists. Period.

    As for the differences between squatting and leg pressing, I think Ozzy said it best. Build the squat and your hams, glutes, back, everything will get stronger, in addition to your quads. Train the leg press and it's unlikely you'll see such comprehensive improvement due to the fixed plane motion of most leg press machines.

    Do them both! But squat first.
    Go hard. Go heavy. Never stop.
  13. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    I haven't forgot this thread. Tomorrow is leg day. Ill post vids of me and my cousin squating and hopefully you guys can give some pointers/critique our form.
  14. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.48%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by yazan
    I haven't forgot this thread. Tomorrow is leg day. Ill post vids of me and my cousin squating and hopefully you guys can give some pointers/critique our form.
    thisll be fun. hardly ever get to see a live critique on here. make aure you get a good angle, not some toaster camera where we only see the upper half of the movement. shoot from the side if you can only do one angle. otherwise move it around so we can get a dimensional look at it
  15. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Quote Originally Posted by OnionKnight View Post

    thisll be fun. hardly ever get to see a live critique on here. make aure you get a good angle, not some toaster camera where we only see the upper half of the movement. shoot from the side if you can only do one angle. otherwise move it around so we can get a dimensional look at it
    Sorry mate. I read your post too late . Idk how to post the vids. I'm going attach from photos but they don't appear, even in my camera rolls. Can anyone help?
  16. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Lol I do t know how to post vids. I tried going to attach from photos and couldn't find the vid. Anyone know how?
  17. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,306
    Rep Power
    3811186
    Level
    92
    Lv. Percent
    46.88%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    create a YouTube account, upload to YouTube, post link in thread
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  18. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Quote Originally Posted by Sean1332 View Post
    create a YouTube account, upload to YouTube, post link in thread
    Ok man thx. And sry for the double post lol
  19. Senior Member
    Cordeen's Avatar
    Stats
    5'11"  182 lbs.
    Join Date
    Nov 2002
    Posts
    2,251
    Rep Power
    362733
    Level
    41
    Lv. Percent
    8.37%
    Achievements Activity ProPosting Pro

    Squat to a depth so your hip bones are below your knee joints. It's a different exercise all together when you gotta power yourself "out of the hole" ...plus your quads and gluts will thank you.

    It sucks and it works.
  20. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    AM won't let me post links. I guess u gotta look me up on YouTube. I'm

    Yazan Lpizra

    I only got 2 vids anyway
  21. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,306
    Rep Power
    3811186
    Level
    92
    Lv. Percent
    46.88%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    pm me the link, I'll post it for you
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  22. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,306
    Rep Power
    3811186
    Level
    92
    Lv. Percent
    46.88%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  23. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,306
    Rep Power
    3811186
    Level
    92
    Lv. Percent
    46.88%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  24. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.48%
    Achievements Activity ProPosting Pro

    tell your cousin to stop wearing the retarded lookin helmet head beatz to the gym before someone wlks up and shatters their hand while open-palm bitch slapping him for lookin so stupid
  25. Diamond Member
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,625
    Rep Power
    7615355
    Level
    99
    Lv. Percent
    61.99%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by OnionKnight View Post
    tell your cousin to stop wearing the retarded lookin helmet head beatz to the gym before someone wlks up and shatters their hand while open-palm bitch slapping him for lookin so stupid
    So much win...
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  26. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,306
    Rep Power
    3811186
    Level
    92
    Lv. Percent
    46.88%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    I actually laughed out loud
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  27. Diamond Member
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,625
    Rep Power
    7615355
    Level
    99
    Lv. Percent
    61.99%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by Sean1332 View Post
    I actually laughed out loud
    I did too.
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  28. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.48%
    Achievements Activity ProPosting Pro

    lol iand i dont wanna be a dick and i like both forms. but cmon hes doing the *** thing while squatting 135
  29. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,727
    Rep Power
    1317324
    Level
    94
    Lv. Percent
    28.84%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Sean1332 View Post
    The bar is way too high on your neck. It looks like it's resting on your freaking axis. The squat itself look good, but it's definitely too light to make any definitive assertions. Next time, record your set up before you unrack that bar. Most squats are lost at the unrack.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  30. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Quote Originally Posted by Rodja View Post

    The bar is way too high on your neck. It looks like it's resting on your freaking axis. The squat itself look good, but it's definitely too light to make any definitive assertions. Next time, record your set up before you unrack that bar. Most squats are lost at the unrack.
    Idk what my axis is, but u know when u tilt your head forward and that bone thing starts showing in the middle of the back your your neck right above your shoulders? That's where it rests

    And I had my cousin tape my second set. I forgot to ask on the 1st and would rather have a spotter on my last 2 sets. We do 4 sets. 12,8,6,4 with weight usually increasing per set. I ended up doing 225x4... Idk bout u guys but I was proud LOLOL. Still training to be a hulk...not there yet

    Ill tape my setup next time, but I don't understand how that has anything to do with my squat technique

    Quote Originally Posted by OnionKnight View Post
    tell your cousin to stop wearing the retarded lookin helmet head beatz to the gym before someone wlks up and shatters their hand while open-palm bitch slapping him for lookin so stupid
    Lol that's amazing... My cousin didn't like it so much. Goes like " who is this kid? Ill mess him up" haha
  31. Diamond Member
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,625
    Rep Power
    7615355
    Level
    99
    Lv. Percent
    61.99%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by yazan View Post

    Idk what my axis is, but u know when u tilt your head forward and that bone thing starts showing in the middle of the back your your neck right above your shoulders? That's where it rests

    And I had my cousin tape my second set. I forgot to ask on the 1st and would rather have a spotter on my last 2 sets. We do 4 sets. 12,8,6,4 with weight usually increasing per set. I ended up doing 225x4... Idk bout u guys but I was proud LOLOL. Still training to be a hulk...not there yet

    Ill tape my setup next time, but I don't understand how that has anything to do with my squat technique

    Lol that's amazing... My cousin didn't like it so much. Goes like " who is this kid? Ill mess him up" haha
    Lol I would love to see that in real life.
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  32. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Quote Originally Posted by jimbuick View Post

    Lol I would love to see that in real life.
    Hahahahauahaha if u r anything like your profile pic he won't even get close to u
  33. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,390
    Rep Power
    466001
    Level
    44
    Lv. Percent
    18.48%
    Achievements Activity ProPosting Pro

    lol he aint gonna mess no one up with his record shattering 135lb squats. no offense to you op
  34. Diamond Member
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,625
    Rep Power
    7615355
    Level
    99
    Lv. Percent
    61.99%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by yazan View Post

    Hahahahauahaha if u r anything like your profile pic he won't even get close to u
    Similar haircut suffice?

    Jk I can't have long hair.
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  35. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Quote Originally Posted by OnionKnight View Post
    lol he aint gonna mess no one up with his record shattering 135lb squats. no offense to you op
    Haha nah it's fine. I started pretty much 2 weeks ago, and went up to 225x4 the other day. I feel pretty good about that. Those sets in the vids were our "warmup sets" is what I call them. Higher reps and lower weight.
  36. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,306
    Rep Power
    3811186
    Level
    92
    Lv. Percent
    46.88%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by yazan View Post

    Haha nah it's fine. I started pretty much 2 weeks ago, and went up to 225x4 the other day. I feel pretty good about that. Those sets in the vids were our "warmup sets" is what I call them. Higher reps and lower weight.
    next video you take, don't take it of your warmup sets
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  37. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,727
    Rep Power
    1317324
    Level
    94
    Lv. Percent
    28.84%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by yazan View Post
    Idk what my axis is, but u know when u tilt your head forward and that bone thing starts showing in the middle of the back your your neck right above your shoulders? That's where it rests

    And I had my cousin tape my second set. I forgot to ask on the 1st and would rather have a spotter on my last 2 sets. We do 4 sets. 12,8,6,4 with weight usually increasing per set. I ended up doing 225x4... Idk bout u guys but I was proud LOLOL. Still training to be a hulk...not there yet

    Ill tape my setup next time, but I don't understand how that has anything to do with my squat technique
    Your axis is a bone on your neck and the bar should not rest on your neck; it should be on your traps. Your setup is the most important part of a heavy squat because you must have complete tightness in the upper back and take the bar out of the rack properly or you will fail on the squat.

    <<------has a 705 squat.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  38. New Member
    yazan's Avatar
    Join Date
    Apr 2012
    Posts
    130
    Rep Power
    3122
    Level
    10
    Lv. Percent
    34.47%

    Quote Originally Posted by Rodja View Post

    Your axis is a bone on your neck and the bar should not rest on your neck; it should be on your traps. Your setup is the most important part of a heavy squat because you must have complete tightness in the upper back and take the bar out of the rack properly or you will fail on the squat.

    <<------has a 705 squat.
    Leg day today. My cousin worked late so I went to the gym alone. So no vids lol. But I tried having the bar rest on the middle of my shoulders rather than my axis. It did feel a lot less painful lol.
  39. Diamond Member
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,625
    Rep Power
    7615355
    Level
    99
    Lv. Percent
    61.99%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by Rodja View Post

    <<------has a 705 squat.
    Oh yeah?! Your mom has a 705# squat! Lol
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  

  
 

Similar Forum Threads

  1. piss poor squat technique
    By klint in forum Training Forum
    Replies: 17
    Last Post: 11-12-2012, 09:48 PM
  2. Squat technique critique please (video) 300 lbs for reps.
    By jeffh3c in forum Exercise Science
    Replies: 40
    Last Post: 10-12-2011, 11:03 PM
  3. Correcting squat technique
    By youngandfree in forum Exercise Science
    Replies: 8
    Last Post: 06-15-2009, 10:59 PM
  4. Is this a proper squat technique ?
    By dragonfly in forum Exercise Science
    Replies: 7
    Last Post: 09-11-2008, 09:48 PM
  5. Advice on squat technique
    By Kostanovovic in forum Powerlifting/Strongman
    Replies: 4
    Last Post: 12-18-2007, 01:55 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in