Squat form, tips, videos

[TimD]

The question of squatting form comes up ALOT.
Here are some tips collected on the board.

1. Stu posted this:
Quote
Take a look at the Squat Rx series on Youtube. They will help you with your form. You mentioned some rounding during a full squat. I'm going to assume you mean your hips are tucking under and your lower back is rounding. That's normal due to tight hamstrings but is not acceptable and is addressed in the first video.

Full squatting below parallel is harder than squats to parallel but much better for you mainly because it aids in knee stability so it really pays to get the form right.
End Quote
He informs me he got it from the T-mag forum here
http://www.t-mag.com/tmagnum/readTopic.do?id=1652321

2. Good information by Coach Rippetoe (lecture, video) can be found at Crossfit.com in the Exercise video/demo section
3. Also great info here on the general forum in the thread "Full squat:Back Angle"
Tim

[Stephen Johnson]

Excellent resource. I did the stretching exercises on the first video last night at the gym, then I practiced squatting as low as possible with an empty bar. Maybe this time I'll keep my resolution to clean up my squat. Thanks.

[stuward]

The guy who made the Squat Rx series now has a blog: http://squatrx.blogspot.com/

His name is Boris and he sometimes goes by Johnny Mnemonic 2.

There is a link to the videos on the right.

Here is his youtube page:
http://youtube.com/user/johnnymnemonic2

He has a forum here:
http://johnnymnemonic.proboards44.com/index.cgi


Stu

[TimD]

Tks Stu, that info will DEFINATELY dome in handy.
Tim

[stuward]

This article but Charles Poliquin addresses some of the common myths about squats. This is definately a must read. I'm not sure if this is the best place to post this but I assume that people looking for squat information will look here first.

http://www.charlespoliquin.com/Articles ... spx?ID=388

[KPj]

Good post.

An aside - I've always wonder whether Charles Poliquin was an 'elbows back' guy or an 'elbows forward' guy. Turns out he's elbows forward.

Not trying to start an arguement or anything, you need to do what's comfortable. Just thought it was interesting to note.

KPj

[frogbyte]

That's the first I've ever heard of 5 of those 8.

[hoosegow]

This was a good article on the box squat from Elitefts.com. There are some good general tips in there as well.
http://articles.elitefts.com/articles/t ... ad-to-toe/

[tyciol]

Are there ways to construct other alternatives to boxes that can't bear weight for those of us who want to diminish pressure on the coccyx? Like suspending a string of band so we have a feeling feedback about depth yet that putting significant weight on it is not an option?

[stuward]

You can use a resistance band across the squat rack at the right depth. You'll feel it when you reach it.

[tyciol]

This sounds like something I could use a bungy cord for, that way I could just clip on and not need any knots =)

[Kenny Croxdale]

Are there ways to construct other alternatives to boxes that can't bear weight for those of us who want to diminish pressure on the coccyx? Like suspending a string of band so we have a feeling feedback about depth yet that putting significant weight on it is not an option?

Tycoil,

Reverse Car Strap Squats

I have used a verison of this in training. I anchor car strap to the top of the power rack and then suspend the bar from them at a determined height...parallel, below parallell, and sightly above parallell.

This show the use of Reverse Straps with Good Mornings. http://www.youtube.com/watch?v=jQBbBo9XsfQ

You can do the same thing with squats, bench press, etc.

Spud Supsension Straps are now being sold for this purpose. Spud Supspension Straps are over priced Car Straps.

Car Straps are just that, straps to tow cars with. I paid about $20 for a pair that will support about 3500 lbs.

You can purchase Car Straps from some place locally in your area or from McMaster Carr for about 1/3 the price of Spud Suspension Straps.

Here's McMaster Carr' site. http://www.mcmaster.com/#

Put "Lifting Straps" into search at the site.

Concentric ONLY Training

Another training method you can perform with Car Staps or power rack is concentric only training. You drive the bar up from the bottom and then let it drop back down to the straps or power rack.

I prefer the straps because there is not noise. When yuo drop the weight down to the metal pins in a power rack, it sounds like someone's like hell.

Reverse Band

I then do as Stu mentioned, I attach bands to the top of the rack and then to the bar. Thus, I the weight deloads as I lower it and the reloads as I ascend.

This method does not place as much stress on the lower back, as you mentioned.

Kenny Croxdale

[Kenny Croxdale]

The question of squatting form comes up ALOT.
Here are some tips collected on the board.

1. Stu posted this:
Quote
Take a look at the Squat Rx series on Youtube. They will help you with your form. You mentioned some rounding during a full squat. I'm going to assume you mean your hips are tucking under and your lower back is rounding. That's normal due to tight hamstrings but is not acceptable and is addressed in the first video.

Full squatting below parallel is harder than squats to parallel but much better for you mainly because it aids in knee stability so it really pays to get the form right.
End Quote
He informs me he got it from the T-mag forum here
http://www.t-mag.com/tmagnum/readTopic.do?id=1652321

2. Good information by Coach Rippetoe (lecture, video) can be found at Crossfit.com in the Exercise video/demo section
3. Also great info here on the general forum in the thread "Full squat:Back Angle"
Tim

Tim,

Rip

An interesing point Rippetoe makes is in hip drive. http://www.youtube.com/watch?v=yha2XAc2qu8

Belt Squats

Also, one of the most effective squatting movements is the Belt Squat, http://www.youtube.com/watch?v=PldcPTOACm4

The Belt Squat take your lower back out of the equation. Thus, the focus all on the legs.

Belt Squats are a great exercise for those with:

1) A Long Torso.

These individuals are build more to deadlift than squat. Thus, in squatting they tend to employ a lot of back in a squat. That means they turn a squat in to a hybrid, "Good Morning Squat".

2) Weak Legs.

Belt Squats allow you to work the weak link in your squatting chain, your legs.

Leg Overload

As Hollie Evette (a strengthg coach and national 242 lb powerlifter the 1980s) noted in "When the Back says NO and the Legs say GO" strength training article, the legs rarely are work to their limit in a squat.

The limiting factor is the lower back.

Belt Squats place the real work load on the legs and hips. This allows you to overload the legs and hips.

Assist Belt Squats

Belt Squats also allow you to hang on to a power rack, bench, bar, etc

This allows you to initiate the movement by driving up with the legs while pulling up with your arms. As you ascend, you pull less with the arms and drive more with the legs.

This is "Accomodating Resistance".

At the weakest part of the Belt Squat, you deload the weight by pulling up with the arms.

As you drive the weight up, the arms are used less and the legs are used more.

Thus, the legs are overloaded moreso throughout the entire range of the movement.

Loading Pin, Boxes and Dip Belts

A great way to perform Belt Squats is to purchase a loading pin. You can get one from:

Ironmind: http://ironmind-store.com/15-Olympic-Pl ... fo/1314-C/

Atomic Athlete: http://www.atomicathletic.com/store/Pro ... tid=AALPIN

Leg Press For Legs

The Leg Press does eliminate the lower back and work the legs.

However, the Leg Press doesn't do anything for the hips.

Belt Squats are much more functional, more carry over to squats and daily life than the Leg Press.

Kenny Croxdale

[Stefan 93]

Here is one tutorial, The importance of squat rack.