whynot_me's picture
whynot_me
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How can I learn to squat better ?

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As above really, because my forms always been shit I tend to avoid them or avoid piling the plates on.
How can I learn to squat better, I watch YouTube vids and it never seems to help and I don’t trust any of the so called PTs round my way to know the correct way either.
Are there any golden rules or owt?

Danlaroy's picture

I'd have to see you squat to give the best feedback but make sure you have a mirror so you can see your form. Lower the weight so you can focus on good form. Go slow, keep your back straight and don't be afraid to watch other people. ( not girls they sometimes get weird about that) even doing body weight Squats so you can focus solely on form can be good and add weight as you go.

Nattyboomba's picture

This has been sufficiently answered already, but it took me so many years to realize that our body mechanics are so individualized that what works for one, likely won’t work for someone else. There is so much nuance & complexity from our feet to our shoulders & squatting involves the whole thing, so I had to learn through trial & error what worked for me. I put my knees though a lot of hardship doing squats the way others thought was best.

simonmagus84's picture

Kettle bell front squats takes alot of pressure off the lower back. There are machines as well that provide back support. I personally love squats and don’t like to use machines to substitute the classic squat but once you strengthen your hips, glutes and improve your flexibility, it should be a breeze. I warm up with adducter abducter machines first to loosen hips and groin, then I go right into it.

GrowMore's picture

Practise makes perfect as others mention. I find squeezing my shoulder blades together helps me keep the correct posture throughout the lift. Apart from that heavy mental music and a little self hate goes a long way in helping bang out sets of squats.

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press1's picture

You may find being 6 ft tall its more to do with your body proportions than anything, often the guys who find squatting naturally awkward tend to have relatively long legs compared to a shorter torso length. It makes squatting down feel awkward and you are probably finding that your upper body is collapsing/falling forward as you come back up so sometimes it resembles more of a good morning than anything. I have always found squats awkward because of this very reason. The guys who have an easy time with them tend to have short legs and longer torso's and also those who have equal length in each. Learning to sit back into the squat is the key, and keeping your back as straight as you can as you come back up. This is why animals like Gorillas are always sat in squats as its an easy position for them to be in Lol I always found having my feet spaced a few inches wider either side of my shoulder width, and hands spaced wide on the bar the easiest position to use. Always keep your head up and straight forward too and never look down.

Jayzgainz's picture

I would say it's like learning any other movement. Put light weight on the bar and work on your form. Keep your body tight. Don't worry about not being able to pile on plates right now. Hop on the hip abductor and abductor machines do hack squats etc...to strengthen yourself up with good form. I've never been a big back squatter so I don't know if there is a golden rule for squatting or not.
Maybe watch some Tom Platz videos

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Musclemem's picture

Try using the Smith Machine. Use the mirrors to help you keep strict form. Strict form is so important with squats. You really don’t need to go heavy. Use weight you can do with perfect form and increase gradually. Like D said be aware of your vertebrae and how you can truly do some serious damage. I just got an epidural about a month ago because my L5 & L6 have been damaged over the years. I was getting serious nerve pain from my knee to the top of my thigh for a very long time. It’s a horrible pain. Electric shocks, but the epidural took the edge off. Be smart be safe and don’t push yourself to hard. Good luck

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Diesel77's picture

One learns how to squat better.....by squatting. You mentioned you avoid squats....well thats not the way to get better. Do it even if just the bar by itself and no additional plates, focus primarily on form. Leave your ego at the door and learn how to master the movement. Work on different bar placing (high bar, low bar) and switch foot placement and try see which one you are most comfortable with. Knees do not go over toes, sit back and get up. Practice truly makes perfect bro. Don't avoid it, face it and conquer it.

Diesel77's picture

Glad I could be of some help bro. Hope you get the form down and do it safely. Heavy is relative to the individual. Don't worry about weight, master the movement and weight will naturally come. Good luck

dmxinyourface's picture

I always had issue with my lower back even before bodybuilding so I had to be very cautious with squat. There is SO MANY things to go a perfect squat. Recently I have checked how the powerlifter are doing it and I have incorporated at least 1 principle. NEUTRAL SPINE. YouTube it you will see what I mean. I would suggest no shoes or flat and firm shoes. Go under the back, unrack, 1 step back, chest up, shoulder rear and down, head slightly inclined down, chin tuck means you push your head rear against the bar (helps even more to have that strong stable spine), push your butt forward and squeeze those glutes, engage the abs, feel grounded and push through the heels, and last thing I have learned from a physio on IG, toes UP = more arch in the foot = more overall stability. Keep all those muscles engaged and never over arch your back or you will put excess pressure on L4/L5. Neutral spine = weight distributed equally on ALL the disc's. Good luck.

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dmxinyourface's picture

I am pretty sure not all local gym coach know all those little tweaks. It's called experience. You have to learn, watch, practice, fail, repeat, perfect etc. Plus a coach will have to spend enough time with the client to teach properly all those parameters. If you have only basic equipment you know no choice but being perfect on compound mouvement. I love the word BASIC. BASIC = EXTREMELY COMPLEX. All the body is involved. Isoled plus on a machine = 1 joint. Very simple in comparison.

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