Chiro Says, "No One Should Do Squats! They are Too Dangerous!" Is He Right?

[b fold the truth]

It's all about technique.

ALOT of people think their technique is good when really it isn't or just plain sucks, especially when it comes to squatting.

I'm just now getting my technique down to the point that it can be considered good in the eyes of a solid powerlifter.

T E C H N I Q U E...Learn it....Live It.....Love It......!

I'm still working on my technique...

B True

 

[psychedout]

It's all about technique.

ALOT of people think their technique is good when really it isn't or just plain sucks, especially when it comes to squatting.

I'm just now getting my technique down to the point that it can be considered good in the eyes of a solid powerlifter.

T E C H N I Q U E...Learn it....Live It.....Love It......!

This is true.

In the last year i've added very few pounds to my squat, but my legs have gotten much much bigger. Must be from the technique.

 

[Carmen]

they are important for a few reasons, but so is your ability to walk.
i was told not to to do them, not because they aren't useful, but because of my spine and some back problems i've had.
my chiro is great and knows a lot about lifting- he was the in house chiro for the Jets. he told me to forget about competing in the squat and just go lightly.
i will most likely never go over 200 anymore.

 

[nukdae]

Thanks for all the advice. This place is great.

After considering everything I think want to keep on doing them. Can anyone advise me on the correct form?

(BTW, haven't checked out the PDF article yet. I will do that right away.)

One funny thing is that my neck was so pushed forward that I was resting the bar in a little nook in the front of my neck on my shoulders. After the chiro work it's straightened and I can't do that anymore! I guess that's a good sign. So, I guess it's a good time to tighten up that form and do them the right away.

What's the verdict on that?

Nukdae

 

[anthrax]

they are important for a few reasons, but so is your ability to walk.
i was told not to to do them, not because they aren't useful, but because of my spine and some back problems i've had.
my chiro is great and knows a lot about lifting- he was the in house chiro for the Jets. he told me to forget about competing in the squat and just go lightly.
i will most likely never go over 200 anymore.

What injury leads a good chiro to tell you not to squat heavy ?

 

[roidpuple]

Thanks for all the advice. This place is great.

After considering everything I think want to keep on doing them. Can anyone advise me on the correct form?

(BTW, haven't checked out the PDF article yet. I will do that right away.)Nukdae

....................correct form................from DR Squat...
Despite the fact that they have been much maligned by physicians who rarely have the opportunity to observe "healthy" people (they usually only see sick people), squats are the single most effective leg exercise ever conceived. This is true whether your training goals are those of a bodybuilder, power athlete, endurance athlete or fitness freak.

Proper technique for the Bodybuilder's Squat:

Position the bar on the squat racks at a height approximately three to five inches lower than your shoulders.
put the bar on your traps..... any lower will cause you to have to bend over to far... on the traps keeps your torso more up right..

With at least one spotter standing by (preferably two, especially if attempting a heavy squat), position your hands evenly on the bar and, with your feet squarely under the bar, lift it from the rack with the legs.

Step back just enough to avoid bumping the rack during the exercise, and position feet at no more than a bit more than shoulder width.

The weight should remain centered over the back half of the feet, not on the heels or toes.

Slowly descend into a near-bottom position, keeping the torso and back erect so that the hips remain under the bar at all times. Do NOT allow the hips to drift backward or the torso to incline forward.
THIS IS THE ONE MOST HAVE PROBLEM WITH IS THE BACK...
they say keep your back straight.. look up..
put your arching with your chest out.... so from your tail bone too you upper back is arched staight is safe but this is best your back flexed like when you do a hyper exstention... at the top your back is arched like you are trying to touch your shoulders to your ass.. see this put your butt out and your chest out....

A check on proper position is to ensure that the angles formed at the knee joint and hip joint are close to being equal.

Do NOT relax or drop swiftly into a rock-bottom position. Keep the muscles contracted and stop just short of the bottom.

Rise out of the squat position following the same path that you descended -- the torso and back remain erect and the hips remain under the bar throughout the ascent.

Repeat the squat movement for the required number of reps.

The use of supportive devices is not advised except in cases where the weight is extremely heavy.

When returning the bar to the rack, have your spotter(s) carefully guide you in, being sure that the hands are not in the way of the bar or racks. Your fatigued state will diminish your control over the heavy weight.
A Word of Caution

In all honestly, however, and in deference to the good docs who eschew squats, they have to be done VERY carefully or they could result in injury. Several things must accounted for and even then injuries can occur. Here are a few things that even those with the best technique must look out for and cope with:

The chance of leaning forward or rounding your back under heavy loads is always a problem

Falling off balance forward or backward also jeopardizes your safety during heavy squatting

Your shoulder girdle, shoulders, wrists and elbows often take a beating holding the straight bar firmly in position during heavy squats

Missing a squat attempt is something that happens to all of us from time to time, sometimes with dire consequences

Discomfort to the back of the neck (typically at the 7th cervical vertebra) where the bar sits is a problem that some, especially powerlifters, all shrug off as part of the game

Individual anatomical peculiarities often make it extremely difficult -- if not impossible -- to assume the most efficient stance in order to derive maximum benefit from squats

Not being able to squat because of the lack of competent spotters has been one of my personal gripes

Perhaps the most dangerous part of squatting is the need to take several steps backward to set up, and then return to the rack after squatting. This factor alone accounts for over 75 percent of all squatting-related injuries!

 

[bignate73]

"Discomfort to the back of the neck (typically at the 7th cervical vertebra) where the bar sits is a problem that some, especially powerlifters, all shrug off as part of the game."

I take issue with this statement. the bar should be below C7, and if you are using a PL'ing type stance, you can situate it much lower. this shouldn't be the issue, if it is, reposition the bar....and do some more shrugs.

also: "hips remain under the bar"
I don't know if thats possible balance-wise.

 

[Carmen]

What injury leads a good chiro to tell you not to squat heavy ?

severely sprained sacral joint
i could barely walk right for almost a year. 2 nuclear scans and 2 mri's later, they thought i either had a spinal infection or spinal cancer because the swelling was so bad.

 

[anthrax]

This DR Squat leaves me quite perplex....

so what is the right angle for your back ?

I think mine is at 45 degrees (angle between the back and a line parallel to the floor )

 

[bignate73]

anthrax, i don't agree with that article, its generalized alot, but individual physiology dictates what will be normal in most cases.