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help me with my squat form

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ok i need some help with my squat form, first i have read all of the articles over at elitefts and t mag by dave tate and such so before you guys post that, also i am gonna break up some of the info to help it out a little:

*ok my first question comes with bar placement, should you put it wherever it feels comfortable, i put it on my traps, or should it be more on the back to keep your back from leaning forward, when i do this the bar falls down to much and i cant control it.

*i place my feet about shoulder width, and with ROM your hips should start to rotate first right? you just like sitting on the toilet right?

*when hitting parralell and starting back up, should i be driving up with my heels and trying to keep back as straight as possible, no leaning over? right now i am doing sets of five and b/c of the heavy weight my back tends to lean over a little, is this ok?

*i always see rotate your elbows forward, when i do this the bar falls out of place on my back and starts to slide down my back b/c i have just straightened my shoulders and top of my back, so i always rotate my elbows backward, can someone help me out here?

any other advice to concentrate on too plz, thanx
 
As far as bar placement, I find bottom of the traps works great, it helps keep you centre of gravity low, which helps to keep you from tilting forward at the bottom of the rep. Look for a bar with a really good grip in the centre to help it stay put, I also have certain shirts that the bar sticks to better and I always wear them on squat day.
 
needsize said:
As far as bar placement, I find bottom of the traps works great, it helps keep you centre of gravity low, which helps to keep you from tilting forward at the bottom of the rep. Look for a bar with a really good grip in the centre to help it stay put, I also have certain shirts that the bar sticks to better and I always wear them on squat day.
Click to expand...

do u rotate your elbows forward, if so what am i doing wrong that is causing the prob i listed above?
 
I don't consciously rotate my elbows forward, so I don't think that I do. There is usually a spot at the bottom of the traps where the bar will sit without sliding. You could also try chalking your back where the bar sits, I do that for good mornings as I sit the bar even lower, and the chalk helps keep it there. But having a bar with a good grip makes all the difference in the world, when I have a crappy bar it slides during my reps, but with a good one it generally stays put.
 
My $.02:

*ok my first question comes with bar placement, should you put it wherever it feels comfortable, i put it on my traps, or should it be more on the back to keep your back from leaning forward, when i do this the bar falls down to much and i cant control it. If you decide to carry it on your lower traps (I kind of set it on my flexed rear delts, a little shelf) than try bringing your grip in a bit to lock the bar into place, keeping it from feeling like it is going to fall backwards

*i place my feet about shoulder width, and with ROM your hips should start to rotate first right? you just like sitting on the toilet right? Yep, break at the hips and start to sit back into it. Keep the butt out and chest out, dont let that bar make you lean forward. HUGE air (all you can suck in) before you descend

*when hitting parralell and starting back up, should i be driving up with my heels and trying to keep back as straight as possible, no leaning over? right now i am doing sets of five and b/c of the heavy weight my back tends to lean over a little, is this ok? I always keep the mental image of a gun firing in my mind when it is time to ascend. Let the rage build up on the way down and explode out of the hole. A little lean on the last rep or so is to be expected but dont get sloppy.

*i always see rotate your elbows forward, when i do this the bar falls out of place on my back and starts to slide down my back b/c i have just straightened my shoulders and top of my back, so i always rotate my elbows backward, can someone help me out here? backward is fine. some use the collar to collar grip with their hands just draped over the bar. as your back grows your bar groove will get more comfortable as well

bbuniv1.jpg
 
yeah heavywear seems to know his shit. dont lean forward too much. you will be in pain. i did that once. didnt feel it until the next day, when i bent over to pick something up. goddamn that hurt.
 
Question about squats and form

I was squatting today and hit 245 for 14 reps on my last set. The last 2 reps I was leaning over pretty good. Then I dropped the weight down to 205 for a burnout set and it actually felt harder then the 245. I'm not sure what the deal was but my guess is that maybe the 245 is too much and I'm using too much of my back. It was hard to keep on my heels with the last few reps of the 245. I'm not sure whether I should step down in weight, strengthen my back, etc. Any suggestions?
 
I'm trying to get monster legs. They wanna grow, but I think i'm having problems with my squats. All that advice is great, but what kinda Reps/sets should I do?

I've always heard pyramid up, with reps like 20/15/10/8..

IF anyone could assist me in helping create my squat routine I would appreciate it ALOT!! :)

Thanks.
 
xtreme, I have always gotten the best gains in my legs from high reps while squatting (12-20). I basically warm up and then do ONE heavy set (helps make your backoff high rep set feel lighter. For me I go to 405 for a set of 2 and then back down to 275 or 315 for my real work sets. 2 sets of 15-20 with my last rep being a do-or-die attempt and I am fried. Try to get home without puking and the legs will come! Best of luck,
 
Bar placement should be below the 7th vertibrae. This is found by dropping you head forward and feeling the back of your neck. The vertibrae that sticks out is the 7th and anywhere below that where it is comfortable should be fine.

You should drive from your heels looking up at the ceiling. Before you go down look at a point on the ceiling and stay focused on it at all times, this should help your balance.
 
Heavywear- Thanks, just to clarify something.. you do one warm up set.. then one heavy set, how many reps are you doing for the one heavy set?

so in total 4 sets including that one warm up?

thanks again bud!
 
That's a pretty simple leg workout.. yeesh.
I thought i kept mine simple.. now that's what I call simple :)

Thanks!

PS: so you only do 2 sets for squats?
 
keep in mind that this is just my high rep workout. I usually do 2 heavy workouts to one high rep workout but I always only squat once per week. Only two sets yes, but do two 20-rep sets where you could not possibly do 21 and let me know how many more sets you want to do. :) Stimulate growth and get out.

Yeah, it is pretty simple but I just work em very hard and always get sore. who needs more? (sounds like a Johnny Cochran rant, sorry...haha)

My heavy days I probably do 4 work sets in the 3-7 rep range.

I have found over the years that the simpler the better. stick with the basics, add weight and eat/rest big too.
 
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