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 Anabolic Discussion Board
 proper SQuat form
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| Author | Topic: proper SQuat form | ||
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Amateur Bodybuilder 
Posts: 105 |
hey bros like i said in another post i got real bad knees, i was wondering if anyone can go through step by step the PROPER squating technique, to target different areas of the legs as well as so i dont get hurt. ei- should i keep my toes pointed outward, is taht bad fro knee, etc, thanks bros     | ||
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Amateur Bodybuilder
Posts: 105 |
bump | ||
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Cool Novice 
Posts: 32 |
i keep my toes pointed outward never straight, just play around with real light weight for awhile to find out what feels good | ||
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Amateur Bodybuilder
Posts: 85 |
ass to the ground ------------------ | ||
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Amateur Bodybuilder
Posts: 295 |
Agreed. I've blown out my knee and now always do ass to the ground because IMHO it stresses the knee MUCH MUCH less than stopping at parallel. The trick is opening the hips at the beginning of the descent (med stance, toes pointed slightly out) and pushing the knees out as you go down, trying to stay pretty upright. If you get alot of forward lean on your full squats it becomes a glute/hamstring/lowback lift. If done right your knees will travel a little over your toes. This is unavoidable. One thing that helps on the Full upright back squat is wearing a shoe with a slightly elevated heal. Those cheap workboots you can get at Payless (19 bucks or something) are perfect. One more thing: Don't try to take a breath at the bottom, you will lose all the tightness in your torso. I actually find that the belt messes up my breathing on full squats, so I don't wear one. | ||
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Novice 
Posts: 10 |
This is what a knee specialist told me, you decide but it helps me greatly. I have low back problems and this has helped me to beat it to a large degree... 1. feet shoulder width apart Use weight that you can handle with perfect form, strenth will come with good form in no time at all.....levi | ||
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Amateur Bodybuilder
Posts: 123 |
good advice. ------------------ | ||
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Elite Bodybuilder 
Posts: 1334 |
I do my squats sumo or very wide, more of a power lifting movement, so I never go past parallel. I've heard conflicting reviews about it, but I trust you know what your limitations are right now. I suggest most importantly you wrap your knees with good wraps. . .I get mine at Crain's Muscle World. . .http://www.crainsmuscleworld.com/ is the link. Good luck. ------------------ | ||
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Novice
Posts: 10 |
OH!!! i forgot, to the people who think that low squats hurt your knees....they dont unless you squat veryu fast bouncing at the bottom, or have some type of problem from other injuries. I have squatted for 11 years and have no knee problems at all. I was at a rehab center picking up a friend one day and they had a maching that measures electrical impulses to the muscles. we hooked them up to the area directly around the knee and i did squats about half way down. The response was high, i guess that if you stop mid-way you are actually putting more stress on your knees. when i went all the way down the electrical activation dropped greatly in the direct knee area. Just from this i would think that going very slow...3 second count down to paralel or slightly lower is actually better on the knees. I always hate it when i see someone in the gym with 500 on the squat bar and only going down about 4 inches!!!!! IF YOU ARE GOING TO SQUAT BE AN ANIMAL!!!!!!....any body with more knowledge please tell me what you think....I did not use the electrical reading in a squat all the way to my heels....did not think about trying that...BTL1... | ||
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Amateur Bodybuilder
Posts: 178 |
I agree,Tom Platz(sp?)....ass to the ground. I wear a knee brace which seems to help me. |
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posted December 08, 2000 02:52 AM
