posted Thu, 06/26/2014 - 16:54
1635
? for those who squat
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Ok guys ive been hitting legs hard and spending a lot of time in the squat rack. I usually squat with my feet shoulders width appart or narrower because when I go wide I loose a lot of my strength. My buddy that I lift with occasionally is always telling me to push with my heels. The problem im having is when I push with my heels instead of the front of my feet I start to loose my balance and fall backwards. Is there anything I can do to improve on this? Change my stance, turn my toes in or out? Is it really that big a deal anyway? I just want to squat and squat the right way!
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Lots of great info in this thread! My legs are pretty dam sore from last night, as soon as they've recovered im going to put a lot of this advice to work. Great video too btw, learned a few things from it that im going to incorporate into leg day. Thank you to everyone who took the time to respond.
When I started squatting I had this problem, I couldn't put the weight on my heals. Wide/narrow IMO is not important put your feet where YOU are comfortable. But a good way to gage width is to put your hands together as if to pray, elbows out. Then squat and place your elbows between your knees. That's about how far apart you need to be, and it varies greatly person to person.
Another tip that has greatly improved my form and warming up with just the bar. One or two sets however many it takes to get perfect form. Also visualize a rope going from your ass to the ceiling, that rope is pulling you as you go up. If you focus on lifting with your ass, your feet will stay planted. It's weird but it works.
My husband and I argue about where to focus, I look forward slightly down. He looks straight up. I think this is another thing that just depends on your comfort level.
And always remember FORM is more important than WEIGHT
Let me help you with the ULTIMATE SQUAT ADVICE; I don't care about what anybody has to say about training legs unless your name is Tom Platz... This right here, taught me great deal and really improve my overall leg training... https://www.youtube.com/watch?v=8fulA0RGzDU
Nice video bro. Particularly like that he's squatting in what? Power cage ! Even the leg guru does it right.
LOL yes sir, better to be smart about it than suffering later...
AnonWas that gay porn brudda? HARDER!!!!!! GRRRRRR!! Lmao homie did have some wheels tho
Those people we're terrified LOL, but dude, Tom Platz has the best legs in bodybuilding ever IMO.. who else you gonna listen to? XD
If you ever want to watch some videos on squats check out Clint Darden and Elliott hulse on youtube those guys are all about compound movement. Elliott tends to get all deep and philosophical at times I just skim through that stuff
Just thought I'd share my experience: when I 1st really doin squats I had the same problem drivin up with the front of the foot. Thought I was doin good too worked up to 315 for 8 reps 4 sets but I just didnt feel a pump like I thought I should. So I just kept an eye out on the rack for a while to see who was bangin it out and sure enough like crazymofo said a powerlifting guy was my savior! ....lol. I approached him and asked for some critiques. So I did a few and he let a giggle out. Needless to say I had to take the weight down to 175 after driving with my heels. It was quite the learning curve. Made me to it barefoot to just like gearhead said
Great advice from everyone, thats why I love this place! I promise you guys your advice will not fall on deaf ears because I am very serious about my training and this lifestyle. Crazy mofo hit the nail on the head with his response because that is EXACTLY what is happening to me. Unfortunately where I live they're no powerlifting coaches or trainers around. Im going to try the things you guys have suggested and go back to squatting barefoot because it seems to help.
Squat is a complex move. Lots of muscle groups being used. I have a similar body type as you. If you are like me the little bit of extra length on the torso will cause you to want to bend forward when getting deep in the squat moving the weight towards your toes. Then when you try to drive off the heels you shift your upper body back slightly to move the weight back and cause the slight amount of lateral momentum to throw you off balance.
All the other guys make good points as well. Soooo if I was you I would get a trainer(the powerlifting type if you can find) and get him to critique and help with the squat. Sure you might have to spend a little money but take it from a guy that's had a knee injury, it will save you in the long run.
Worth every penny. +2
One other thing: if your gym has a power cage, please use it. As you get stronger, squatting in an open rack is a recipe for disaster.
Bro, first of all, squat in your bare feet or what I use - those finger shoes. You don't want anything with an elevated heel on it or worse squatting in running shoes with an air chamber in the heel.
There are all manner of variations on feet placement beside the standard "45 degree" angle that hit the quad muscles differently. Just so you know.
AnonBecause of my neck injury I can't toss around a lot of weight on rear squats but even then what I can do I'm barefooted. Used to always wear chuck Taylor's to the gym but they don't cut it on the treadmill. I've got some Nike Free that are pretty close to barefoot that work ok but they still have a bit of a heel. Never tried those finger shoes like u said. Those just look weird to me. Heck if it works that's all that matters.
X2
Get a small 5 lb plate and place it under the back heel of your feet. It will insure your toes stay at a semi 45 degree angle and you wont fall back. If you tend to fall forward, place that same plate just under your front toes. It will balance you out and you will gain stability.
I was going to recommend 2.5's but saw you basically had it covered. +2
Thanks Bro, great minds think a like.
Great advice.
He's right, you're supposed to sit back, and drive through your heels. Making sure you knees don't to over your toes. It feels weird at first and hard to get used to, but that's the correct form. As you go through the motion look up as high as you can, neck back trying to look at the ceiling kinda. It wil make the form easier and make you more likely to sit back instead of on your toes.
are you knock kneed or Bow legged?
No but I am 6"3 and a relatively slender build. I dont know if that has anything to do with my balance issue.
im might look funny but I actually squat wearing only converse or wrestling shoes due to the fact that they are flat based sneakers...or go shoeless with squats.