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

[AnthonyRees]

You may have seen my thread about joining up to a new gym as all the other gyms closed around here.

I just dug out my 200lbs olympic barbell and squat stands, i was band from these as my mum didnt like me banging the weights lol. but shes agreed i can do lots of squats and overhead presses as they shouldnt damage the floor.

so ive found a life line in my training.

thing is though... how the hell do you squat? lol! anyone know good articles out there worth reading to teach me the basics. i dont really understand the sitting back concept, people say do it like you sitting in a chair, but i just sloutch lol.

[rhaegar]

squatrx
starting strength wiki
stronglifts

[Dermanus]

This page taught me to squat

[eltorrente]

Starting Strength, by Mark Rippetoe. It goes into so much detail about every aspect of the lift, that it should be on every weight lifter's bookshelf. There's a SS dvd out, also.

[0311bravo]

As you're learning do A LOT of practice by squatting with the empty bar. Even with the empty bar you'll get worked if you're leanring proper form. Starting Strength is a great resource

[NobleIronRKC]

a couple spotters is a good idea

[AnthonyRees]

hey guys i just went and messed around with the squat, i followed the athletic squat instructions on the starting strength wiki. i curled my toes up to try and get the hips in, dont know if i was sitting back like you are ment to so i will let you guys decide. sorry about the angles, its only side views as i couldnt fit my laptop anywhere else to film. i think the last 2 squats were the best as i stood up straight before i decended, in the first load i stuck my ass out before i went down. take a look guys, remember this is the first time ive really tried to squat so dont be to harsh lol.

YouTube - Squat Critique

[drpsnell]

To the other excellent resources already posted, I'd add Jerzy Gregorek's site The Happy Body. He was referenced in Stu McGill's book Ultimate Back Fitness and Performance. Gregorek is an Olympic lifter, gold medalist, blew a disc in his back in his 20's, now is an unwavering advocate of building the right combination of flexibility, strength and power to optimize performance while reducing injury risk. Check out the Candle Squat and other flexibility tests here. Personally, I wouldn't put weight on the bar until you are proficient with Candle Squat. These techniques will help you find your functional squat range and make sure you don't exceed that range and move into injury zone.

Dr. Phillip Snell
www.FixYourOwnBack.com

[drpsnell]

Anthony,
You move fast! Just checked out your vid on YouTube and made comments on which points you lost lumbar control and began to move into flexion. Those points are where you become quite vulnerable to lumbar disc injury. That will ruin your day! Others here can comment on other items such as when your knees translate forward too much. Overall, pretty darn good for a new squatter! Keep up the good work and make your form impeccable.

Dr. Phillip Snell
www.FixYourOwnBack.com

[AnthonyRees]

Originally Posted by drpsnell

Anthony,
You move fast! Just checked out your vid on YouTube and made comments on which points you lost lumbar control and began to move into flexion. Those points are where you become quite vulnerable to lumbar disc injury. That will ruin your day! Others here can comment on other items such as when your knees translate forward too much. Overall, pretty darn good for a new squatter! Keep up the good work and make your form impeccable.

Dr. Phillip Snell
www.FixYourOwnBack.com

thanks for the swift reply mate. how do i stop my knees translating forward to much?
i cant really get the laptop in front of me as the rooms pretty small so i cant get a view, but my heels were at shoulder width and my toes pointing 30degrees out.

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