Just got out my Barbell and Squat Stands, how do i squat?

[Randy Hauer RKC]

I thought the squats looked very good for a beginner. But I think you are attempting a power squat groove with an Olympic squat bar position. There is some lumbar rounding at around parallel, but I think it is due to too much torso incline for a high bar Oly squat. If you sit more upright, your knees will have to travel further over your toes. The knees have to move forward on a high bar squat (the bar has to stay plumb over the feet) ... (same with a front squat)

If you want to power squat, you will have to carry the bar lower on your traps, keep the shins more vertical and reach back with your hips. Flat shoes or barefoot is OK for this style, but if you want to Olympic squat, hitting an upright torso is easier attained with a shoe with some heel on it.

[Steve B.]

Before you put a bar on your back learn the goblet squat.
I can't believe no one has mentioned this.
I have taught a whole group to squat in a short time useing goblet squat technique as a prerequisit.
If you don't have a KB use a dumbell or 25lb weight plate.
The Dan John rules are weight on heels, chest out,head looking up.

[drpsnell]

Originally Posted by AnthonyRees

what kind of tactics can i try to stop my knees going to forward and my butt tucking under? thanks for the replys guys muchly appreciated

Standard rehab prescription goes as follows:

1. identify faulty movement
2. groove more sustainable movement
3. build endurance in the involved muscles
4. build strength and power in those muscles
5. improve agility and coordination with those movements

You're currently between 1 and 2. Get a mirror and watch yourself from the front and side and look for those movement faults with unweighted bar. Stop at the point where your form breaks and attempt correction. Close your eyes and try this to internalize your movement. None of this takes the place of a qualified professional correcting as you go so you develop the kinesthetic awareness you need to stay safe and go hard.

Dr. Phillip Snell
www.FixYourOwnBack.com/blog

[AnthonyRees]

Originally Posted by Randy Hauer RKC

I thought the squats looked very good for a beginner. But I think you are attempting a power squat groove with an Olympic squat bar position. There is some lumbar rounding at around parallel, but I think it is due to too much torso incline for a high bar Oly squat. If you sit more upright, your knees will have to travel further over your toes. The knees have to move forward on a high bar squat (the bar has to stay plumb over the feet) ... (same with a front squat)

If you want to power squat, you will have to carry the bar lower on your traps, keep the shins more vertical and reach back with your hips. Flat shoes or barefoot is OK for this style, but if you want to Olympic squat, hitting an upright torso is easier attained with a shoe with some heel on it.

im going to go and mess around with the bar in a minute, get the bar lower like you said. what kind of squat is the best for a rugby player? low bar sounds better as its more posterior chain, and im guessing thats what i need.

[0311bravo]

I really encourage you to get the starting strength book and read it thoroughly before you start squatting. It's better to spend a little money and wait to make sure you don't jack yourself up.
One reason I had said to practice unloaded, is that if you have poor squat mechanics or don't know how to 'pull' yourself down with your hips the weight on the bar will make it happen, not letting your know you can't do it.

[Karyobin]

Hi there, you've already received some excellent advice but the only thing that leapt to my mind as I watched your vid was 'why not practice finding the groove with face-the-wall squats?'

That said, I'm no expert like the other correspondents so my question is really directed at them as much as yourself - what do you guys reckon? Would wall squats be suitable to help increase the lower back flexibility that the Dr. pointed out on his YouTube commentary? Or are wall squats different to such a degree that their particular groove wouldn't help?

Eager to find out.

[eltorrente]

First of all - lose the socks. Either go bare-foot, some converse all-stars, or some squat shoes.

Focus on sitting back, rather than lowering straight down. Pretend you are going to sit down in a chair behind you to keep your hips back.

Your hips will move forward when you are coming up if you try to raise your torso too soon. Raising your torso will shift the weight back, which causes your body/knees to go forward to compensate.

Focus on keeping your knees out going up and down. Knees-out is really important, so get into the habit now before the weight starts getting heavy. You'll eventually get sore/injured knees if you don't keep them out.

Best thing to do at this point, is to go to the Strengthmill.com forums and post this video in the Mark Rippetoe Q&A section. Let Rippetoe himself critique your squat, which he does very often in there. While you're at it, browse his forum and you'll see many of the common things he tells people in his critiques. You'll also notice that he says, "by the #*&king book" rather often, lol. He covers all this stuff in great detail in SS. The Squat isn't something you want to try and figure out on your own - you need to know all the little things that are required. It's worth every penny.

[AnthonyRees]

YouTube - Squat

theres another vid i just took messing around, im so bored i may aswell practise while i can lol. i looks straight ahead in those and had no socks and put the bar on my rear delts, low bar instead of on traps. felt much better than earlier.

il pop over to strength mills in a moment, im scared he might anhialte me though lol.

[joes522]

Originally Posted by Randy Hauer RKC

I thought the squats looked very good for a beginner. But I think you are attempting a power squat groove with an Olympic squat bar position. There is some lumbar rounding at around parallel, but I think it is due to too much torso incline for a high bar Oly squat. If you sit more upright, your knees will have to travel further over your toes. The knees have to move forward on a high bar squat (the bar has to stay plumb over the feet) ... (same with a front squat)

If you want to power squat, you will have to carry the bar lower on your traps, keep the shins more vertical and reach back with your hips. Flat shoes or barefoot is OK for this style, but if you want to Olympic squat, hitting an upright torso is easier attained with a shoe with some heel on it.

Randy explained some of the differences between the two kinds of squat. Here's a summary:

Power:Sit back Olympic:Sit down
Power:depth parallel Olympic:ATG
Power:Knees over heel Olympic:Knees over toes
Power:feet wider than shoulder Olympic:Feet shoulder width
Power:Bar sits on rear delts Olympic:Bar sits on traps
Power:Back leans some Olympic:Back upright

You have to decide which style you want to do. The power squat is all p-chain while the olympic squat has a lot more quad invovement. Most of the info on the web, like Boris' videos and starting strength is geared toward power squat. The advice "sit back" and "keep your shins upright" doesn't apply to olympic squat.

Personally I do oly squats, but that's because I already do DLs for the p-chain and I'm looking for a more complete movement in the squat. Power squats are more popular because you can lift much more weight, and they are good for people with bad knees. Ultimately the decision is yours to make.

[PTTP-NewOrleans]

Do yourself and your L4-L5 vertebrae/discs a huge favor...send it back. Then just Deadlift.