How to squat

[Debaser]

Dan John provides a good sideshow on how to do squats (olympic style).

Out of curiousity and maybe some olympic lifters can help here, on the drive up do you push through your heels or your entire foot?

Here

 

[anabolicmd]

You definitely sit back on your heels, it helps to have the shoes or something under them for leverage. Also I should add that this holds true for the descent as well. BTW, I know what you mean when you say "oly style squat" but it really isnt any style, its just a squat. The squat PLers do can be called a powerlifting squat, because it is different from the regular squat in its range of motion. But a squat is a squat, or a "deep knee bend" if you will.

 

[coolcolj]

I push through my heels, stops you from going forward.
The centre of gravity shou;ld be over the heel anywya, because that's where the bar is

 

[Lumberg]

I try to push throuhg the heels but it's hard. It's a confidence issue. I have tipped back a bit which is disconcerting.

 

[MsBeverlyHills]

I try to push throuhg the heels but it's hard. It's a confidence issue. I have tipped back a bit which is disconcerting.

Lumberg-- this might sound gay-- but have you ever tried safety squats??? try a couple sets of them-- they helped w/my balance on reg squats (the heavier I went, my squats used to look more like GMs...

 

[Lumberg]

what r safety squats?

 

[MsBeverlyHills]

check it out-

http://www.sportstrength.com/equip/harness.htm

alot of the heavy lifters/PLrs at my gym use it.

 

[Lumberg]

Interesting....but I ain't shelling out money!

I'll just suck it up! I'm not bad at squats, just what has happened before.

 

[anabolicmd]

Interesting....but I ain't shelling out money!

I'll just suck it up! I'm not bad at squats, just what has happened before.

Lumberg, its just a matter of practicing and getting used to it, its kind of like riding a bike only easier. If my 6-5 ass can do it, Im sure you can to. Id practice getting down, sitting back while holding on to something with one hand (like a training wheel) after a while, your body will learn how to maintain balance in what is at first an awkward position.

 

[JOKER47]

The squat PLers do can be called a powerlifting squat, because it is different from the regular squat in its range of motion. But a squat is a squat, or a "deep knee bend" if you will.

I don't want to rehash the thread that went over this already , but there is quite a bit more to the difference between the 2 squat styles than just the range of motion.

 

[Cuthbert]

I don't want to rehash the thread that went over this already , but there is quite a bit more to the difference between the 2 squat styles than just the range of motion.

 

[Lord_Suston]

True Joker!!! To do an oly squat I find my feet closer than a powerlifting squat and my back more upright with my knees bending much more than powerlifting and less glute and lower back involvement, not to say they aren't there but just less.

 

[Debaser]

In that case, and, out of curiousity, are there any reasons to do the power squat style other than for competition reasons (i.e. knowing how to move the most weight possible)?

Yes it's great for hip power. But then again, so are sumo deadlifts. It seems that a combination of oly squats and sumo deadlifts would nail just about all of the important lower musculature. Am I wrong?

 

[ohashi]

Fuck you, Debaser. I read everything in that slideshow, did my squats, and now my ass is sore. My ass! Ow.

 

[coolcolj]

Umm if you do oly squats properly, your hips will be worked quite nicely too!

oly squats = even stress, on quads (especially VMO), hams, lower back and glutes. I find where you feel it will change from workout to wqorkout, but believe me they are all getting stressed

power squats = more on the hams and glutes and lower back

don't forget not every one squats in the 2 extremes. there are millions of shades in between. I myself have 2 types of oly "squats" I do, make that 3 with chucks
And even then each rep will vary slightly in execution, sometimes sitting back more, sometimes less.
My stance width changes slightly from set to set as well.

 

[Synpax]

That's a good article. One improvement would be if he could have included animations because some things are better shown than explained.