Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

squat experts..help me out

calveless wonder

calveless wonder

New member
very disappointing workout today. ever have one of those workouts where you feel 10x weaker than you ever did and just get frustrated and barely make it through?

that was my leg day tonight....partially because i realized my squat form SUCKS.
always had this problem in the past, even when i was much larger/stronger..so i would do alot of smith squats, so i could lean back on the bar. I tried avoiding that since my revival in the gym...but

thing i noticed is when i'm in the rack, my knees go beyond my toes when squatting, so i have to go SUPER Low to get parallel (in fact, its almost impossible)...hips get very shakey and it just sucks. i seem to tilt forward when i do this (more stress on my lower back)
my hips probably suck too....so that doesn't help.

how do i avoid this? i'm super self concious about my form now and i'm not even sure i'm placing the bar correctly. i usually put it on my traps and keep my head and chest up.
 
or put 10 pound plates on your heels i've heard thats bad for squatting though..

possibly try spreading your legs more or bringing them in more.. putting your toes out in or parrellel..

fuck with everything till it feels right and you aint leaning forward as much..

i see those guys with perfect form and i get so jealous its people with weird bodies that have problems squatting.. like myself :*(

i'm also pigeon toed..
 
calveless wonder said:
very disappointing workout today. ever have one of those workouts where you feel 10x weaker than you ever did and just get frustrated and barely make it through?

that was my leg day tonight....partially because i realized my squat form SUCKS.
always had this problem in the past, even when i was much larger/stronger..so i would do alot of smith squats, so i could lean back on the bar. I tried avoiding that since my revival in the gym...but

thing i noticed is when i'm in the rack, my knees go beyond my toes when squatting, so i have to go SUPER Low to get parallel (in fact, its almost impossible)...hips get very shakey and it just sucks. i seem to tilt forward when i do this (more stress on my lower back)
my hips probably suck too....so that doesn't help.

how do i avoid this? i'm super self concious about my form now and i'm not even sure i'm placing the bar correctly. i usually put it on my traps and keep my head and chest up.
Click to expand...
lmao!!! you do skinny noob squats omg omg!!!

try sitting your ass BACK like your sitting into a chair, your shins dont move your shins stay put and you seat yourself back and look up chest out back arched.

push with your heals not your toes !!!
 
Phaded said:
or put 10 pound plates on your heels i've heard thats bad for squatting though..

possibly try spreading your legs more or bringing them in more.. putting your toes out in or parrellel..

fuck with everything till it feels right and you aint leaning forward as much..

i see those guys with perfect form and i get so jealous its people with weird bodies that have problems squatting.. like myself :*(

i'm also pigeon toed..
Click to expand...
i have pigeon toe as well... it makes me run like a duck

also one more thing to add to my post uptop, when squatting let your knees go outward sort of, like your squatting into the hole between your two thighs
 
http://images.jupiterimages.com/common/detail/49/98/22419849.jpg

squat down exactly like that dudes doing (arms on knees to support and balance) but put your weight backwards on your heals instead of forward on your toes. just chill there using your arms on your knees to balance. this should be a relaxed position. just chill there and stretch out a bit, and get used to what its like, so when squatting you know to try and return to that position.

even once chilled there and used to the position, then squat up like your doing a squat.

then try getting back into that position from standing up without falling over or using your hands on the sides to help.
 
SublimeZM said:
lmao!!! you do skinny noob squats omg omg!!!

try sitting your ass BACK like your sitting into a chair, your shins dont move your shins stay put and you seat yourself back and look up chest out back arched.

push with your heals not your toes !!!
Click to expand...

i certainly feel like a skinny noob right now.....and not looking too far off from it.

anyways....my center of gravity is super fucked up if i try to lean back. i feel like i'm going to fall backwards. i always push off my heals..

is your torso supposed to be completely upright? maybe it's just my weak core that's making me tilt forward
 
calveless wonder said:
i certainly feel like a skinny noob right now.....and not looking too far off from it.

anyways....my center of gravity is super fucked up if i try to lean back. i feel like i'm going to fall backwards. i always push off my heals..

is your torso supposed to be completely upright? maybe it's just my weak core that's making me tilt forward
Click to expand...
i tilt forward quite a bit, thats normal, to phiscally ballance, use the bar as a guide, bar should be over your center of gravity even if your ass is back and lower back is bent (bent using propper arched back form).
 
makes sense....maybe i am doing them right and i'm just mind fucking myself because i was so weak today.
i def the use bar as my center of gravity...

i think i was a bit dehydrated (went to the gym after i took a fairly long nap...and ate), not to mention i been doing AM cardio and that might have an impact on my leg strength since i NEVER do cardio.
i'll just drop the weight a bit and see what happens

thanks guys
 
calveless wonder said:
makes sense....maybe i am doing them right and i'm just mind fucking myself because i was so weak today.
i def the use bar as my center of gravity...

i think i was a bit dehydrated (went to the gym after i took a fairly long nap...and ate), not to mention i been doing AM cardio and that might have an impact on my leg strength since i NEVER do cardio.
i'll just drop the weight a bit and see what happens

thanks guys
Click to expand...
very possible, but it shouldnt feel WEIRD to you, just heavier weight feels that much heavier and you cant complete those last reps u normally could
 
Phaded said:
or put 10 pound plates on your heels i've heard thats bad for squatting though..

possibly try spreading your legs more or bringing them in more.. putting your toes out in or parrellel..

fuck with everything till it feels right and you aint leaning forward as much..

i see those guys with perfect form and i get so jealous its people with weird bodies that have problems squatting.. like myself :*(

i'm also pigeon toed..
Click to expand...

Great advice for you from phaded..


10 plates are really thick though.. I use the 2.5 plates, works great and shifts the weight onto your quads a little more. I can ass bottom 405 for 2-3 reps doing it.


BTW.. if you REALLY want to see your squat form improve..


Try doing a few sets of abs while your warming up.. it will tighten up your core and keep your lumbar a little more stiff. Also try pre exhausting on leg extension for your first 2 or 3 sets...
 
milo hobgoblin said:
Great advice for you from phaded..


10 plates are really thick though.. I use the 2.5 plates, works great and shifts the weight onto your quads a little more. I can ass bottom 405 for 2-3 reps doing it.


BTW.. if you REALLY want to see your squat form improve..


Try doing a few sets of abs while your warming up.. it will tighten up your core and keep your lumbar a little more stiff. Also try pre exhausting on leg extension for your first 2 or 3 sets...
Click to expand...
wow im going to try the abs thing either tomorrow or saturday when i squat..!

but wouldnt preexhausting make you squat less?
 
SublimeZM said:
wow im going to try the abs thing either tomorrow or saturday when i squat..!

but wouldnt preexhausting make you squat less?
Click to expand...


Uhh.. errr.. maybe if you arent trained.

If someone says they squat less from 2 or 3 sets of leg extensions.. they really need to work on their muscular stamina.

If you are pounding the fuck out of your legs for 60-75 minutes squatting up in the high 3 and low 4's .. deep leg pressing a 800-1000 lbs for reps.. power sledding 3 or 4 plates for each leg..

do you really think a few measly sets of extension up front are gonna wreck your legs??
 
one more thing....when i get around parallel or deep squats i feel a shitload of tension in my ligaments/tendons etc towards the inner upper part of my quads. close to my hips.
even just using my bodyweight....it makes it very difficult to complete the range of motion. does this just mean my form sucks? it has nothing to do with my actual quads themselves because i do not experience this w/ any other exercise..including hack squats or smith squats

my flexibility has always been shit, so might be an issue
 
milo hobgoblin said:
Uhh.. errr.. maybe if you arent trained.

If someone says they squat less from 2 or 3 sets of leg extensions.. they really need to work on their muscular stamina.

If you are pounding the fuck out of your legs for 60-75 minutes squatting up in the high 3 and low 4's .. deep leg pressing a 800-1000 lbs for reps.. power sledding 3 or 4 plates for each leg..

do you really think a few measly sets of extension up front are gonna wreck your legs??
Click to expand...
so then whats the point of "pre-exhausting" your quads, if your not actually weakening them to the point of increasing struggle, or to the point of needing to decrease the weight?

why not just do a warmup set of squats
 
I'm certainly no expert, but I wish someone would set the record straight here.

I would only pre exhaust to "warm up" and get blood flowing, not for any other purpose CW needs.

You may just need to work on your flexibility.

I hate to disagree, but I wouldn't place anything under your heels. You guys recommending it are a lot stronger than I am, but I still think you should try and keep the heels on the floor.

Try and video tape yourself to see where you're going wrong. or Better yet, post it here and we'll tell you. Sublime's advise was spot on in terms of positioning. Lean forward, stick you glutes back, keep your shins somewhat perpendicular to the floor and not moving. Try and widen your stance a little at first, it may help as well.


and Honestly, the smith machine squats you've been doing didn't help you with form. Oh shit... here we go again... lol
 
let the bar rest down lower on your back (squeeze your elbows back so that the upper part of your lats form a shelf for the bar to rest on). . .spread your feet a little further apart to incorporate your hip flexors into the exercise. . .make a conscious effort to "lean back" against the bar as you descend. . .if you're tall, you're going to have to bend at the back a little to keep the weight centered over top of your feet. . .kind of goes with the territory. . .warm up with some light cardio and stretch the shit out of your hamstrings prior to starting your squats. . .
 
digimon7068 said:
let the bar rest down lower on your back (squeeze your elbows back so that the upper part of your lats form a shelf for the bar to rest on). . .spread your feet a little further apart to incorporate your hip flexors into the exercise. . .make a conscious effort to "lean back" against the bar as you descend. . .if you're tall, you're going to have to bend at the back a little to keep the weight centered over top of your feet. . .kind of goes with the territory. . .warm up with some light cardio and stretch the shit out of your hamstrings prior to starting your squats. . .
Click to expand...

thanks...that's a good idea. i think my hammies are VERY tight when i squat. i also squeeze my elbows back everytime...i just have large very traps so its very uncomfortable sometimes to place it correctly.

leaning back is the difficult part.....what i did notice is resting the bar lower (almost like its going to fall off my back...but not really) allows me to maintain a better center of gravity. i'm short so the other thing is not so it's not an issue
 
Awesome fucking thread.

I feel the same way Caveless does right now... I am pushing up 255x10 with realative ease... but there are days when I feel like my work out fucking blew and I barely got it up.

And I feel like my form sucs... no one to critique...
 
jh1 said:
Awesome fucking thread.

I feel the same way Caveless does right now... I am pushing up 255x10 with realative ease... but there are days when I feel like my work out fucking blew and I barely got it up.

And I feel like my form sucs... no one to critique...
Click to expand...

lol ! why do you always call me caveless nuggha
 
  • Like
Reactions: jh1
calveless wonder said:
thanks...that's a good idea. i think my hammies are VERY tight when i squat. i also squeeze my elbows back everytime...i just have large very traps so its very uncomfortable sometimes to place it correctly.

leaning back is the difficult part.....what i did notice is resting the bar lower (almost like its going to fall off my back...but not really) allows me to maintain a better center of gravity. i'm short so the other thing is not so it's not an issue
Click to expand...

as the weight gets heavier, the leaning back (it's more of a feeling than an actual act) gets easier. . .gravity won't allow you to fall over backward. . .

warming up and stretching out your hammies real good will take some of the stress off your lower back. . .

spreading your feet apart a little more and "sitting down" into the hole that's created by the spread, will allow you to maintain a little more erect posture by incorporating your hips into the lift. . .
 
I hate to say this.... but try doing box squats. (omg)

Please use a bench or an actual box that is sturdy enough for your weight along with the bar's weight.

I don't really know if that will help, but it will allow you the feeling of sitting back on something and then going back up from the starting position.
 
digimon7068 said:
spreading your feet apart a little more and "sitting down" into the hole that's created by the spread, will allow you to maintain a little more erect posture by incorporating your hips into the lift. . .
Click to expand...

when i do that is when i feel a shitload of tension where my hams/ inner quads meet.... and i mean a shitload, even with my own bodyweight...not sure if it's a ligament/tendon issue or just the actual muscle scretched excessively. that may be the flexibility issue i was speaking of....not sure what to attribute it to. never had that problem with any other lift


i'll try that next time GL...the box squat w/ a bench (since we don't have any actual boxes in my gym)

p.s.
OMG...i tried just box squating for the first time on my cooler w/ some dumbells i had as a test.....it's so much fuckin better. i get completely parallel without the pain in my hams/inner quads
 
calveless wonder said:
i'll try that next time GL...the box squat w/ a bench (since we don't have any actual boxes in my gym)
Click to expand...



Does the gym have toilets?


Nevermind.





It seems from your description, like you need more flexibility. A week or two of good stretching might do wonders. Do you point your toes slightly outward when you take the wider stance?

and How wide are we talking about here? Don't spread eagle on us dude. There are people watching.

gay.
 
gonelifting said:
Does the gym have toilets?


Nevermind.





It seems from your description, like you need more flexibility. A week or two of good stretching might do wonders. Do you point your toes slightly outward when you take the wider stance?

and How wide are we talking about here? Don't spread eagle on us dude. There are people watching.

gay.
Click to expand...

yes slightly outward and maybe an inch or two past shoulder width
 
calveless wonder said:
when i do that is when i feel a shitload of tension where my hams/ inner quads meet.... and i mean a shitload, even with my own bodyweight...not sure if it's a ligament/tendon issue or just the actual muscle scretched excessively. that may be the flexibility issue i was speaking of....not sure what to attribute it to. never had that problem with any other lift


i'll try that next time GL...the box squat w/ a bench (since we don't have any actual boxes in my gym)

p.s.
OMG...i tried just box squating on my cooler w/ some dumbells i had.....it's so much fuckin better. i get completely parallel without the pain in my hams/inner quads
Click to expand...

it's gonna feel like that until you get used to it. . .be patient or you'll end up with a bad-ass groin injury. . .as your flexibility increases and your hips and the inside of your quads get stronger, you'll be amazed at how much more weight you can move. . .
 
any chance you can get a vid of your form from the side? i think the most important single thing is to sit back, as others have said. it does feel strange if there's tightness in your hammies, but flexibility should come. and i think it's natural for your torso to come way forward to balance yourself out, depending on your core strength. i use the forward movement (or lack thereof) of my knees as a guide...the lower leg is more or less stable.
 
you need to scrap everything you know and start over. start with 95lbs. on the bar and practice sitting back. sit on your heels. the weight should not be on your toes or balls of your feet. at first, you might feel like you're going to fall backwards. you won't. just practice....
 
Caveless... I know you are CALF LESS ... I just somehow type caveless everytime... i say calf-less in my head everytime though.. so it's all good.

This shit helps big time BTW.

i just did squats like 2 seconds ago..

All I concentrated on was pushing with my heels - that by itself made ALL the difference in the world today. Put the rest of my form in much better order than it had been. Forces you to keep everything else squared up properly.
 
jh1 said:
Caveless... I know you are CALF LESS ... I just somehow type caveless everytime... i say calf-less in my head everytime though.. so it's all good.

This shit helps big time BTW.

i just did squats like 2 seconds ago..

All I concentrated on was pushing with my heels - that by itself made ALL the difference in the world today. Put the rest of my form in much better order than it had been. Forces you to keep everything else squared up properly.
Click to expand...
loL@ all you fucking noobs who dont know how to squat

and as for caveless, i call him caveless wonder in my head too
 
SublimeZM said:
loL@ all you fucking noobs who dont know how to squat

and as for caveless, i call him caveless wonder in my head too
Click to expand...


Bish, that's the second time you've called me a n00b in this thread.

I've been lifting longer than you.. and I went to the dark side 3 years ago or so...

taking 2 years off made me forget some of these tips..... thanks for reminding me of them, YOU NooB!
 
jh1 said:
Bish, that's the second time you've called me a n00b in this thread.

I've been lifting longer than you.. and I went to the dark side 3 years ago or so...

taking 2 years off made me forget some of these tips..... thanks for reminding me of them, YOU NooB!
Click to expand...
u juiced 3 years ago and then quit for 2?>
 
SublimeZM said:
u juiced 3 years ago and then quit for 2?>
Click to expand...


Eh.. it was over 4 years ago now that I calculate. Yeah I stopped lifting. To many pregnancies and babies and pussy & various other stuff going on.

Basically I did everything for a bitch, instead of myself.

Call me an idiot about that, but I am not a n00b with lifting.
 
HumanTarget said:
you need to scrap everything you know and start over. start with 95lbs. on the bar and practice sitting back. sit on your heels. the weight should not be on your toes or balls of your feet. at first, you might feel like you're going to fall backwards. you won't. just practice....
Click to expand...

i trained with mike mastrean for a year or so a while back (there's a picture of him doing a heavy-ass squat in the link below). . .and that's basically what he did with me. . .started out with the empty friggin bar to work on form and didn't go over 100lbs for a while. . .but when we started back into it again, the weight went up pretty fast. . .i went from struggling with 350lbs to 2 good reps at 505lbs in a comparatively short period of time. . .technique (incorporating as many large muscles as possible) and flexibility are key. . .

http://www.dieselcrew.com/articles/cleaningupthesquat.pdf

this article is very good btw. . .
 
digimon7068 said:
i trained with mike mastrean for a year or so a while back (there's a picture of him doing a heavy-ass squat in the link below). . .and that's basically what he did with me. . .started out with the empty friggin bar to work on form and didn't go over 100lbs for a while. . .but when we started back into it again, the weight went up pretty fast. . .i went from struggling with 350lbs to 2 good reps at 505lbs in a comparatively short period of time. . .technique (incorporating as many large muscles as possible) and flexibility are key. . .

http://www.dieselcrew.com/articles/cleaningupthesquat.pdf

this article is very good btw. . .
Click to expand...



No offense to that guy in the article, I am sure he knows how to squat better than me...

But if I had to look like him, I'd just never squat again... what's the point????


52dy8ax.jpg





.
 
jh1 said:
Eh.. it was over 4 years ago now that I calculate. Yeah I stopped lifting. To many pregnancies and babies and pussy & various other stuff going on.

Basically I did everything for a bitch, instead of myself.

Call me an idiot about that, but I am not a n00b with lifting.
Click to expand...

dude..........did you and me swap universes or something?
i think we have the exact same story
 
calveless wonder said:
dude..........did you and me swap universes or something?
i think we have the exact same story
Click to expand...



Oh yeah?

Did your coke whore wife run on to leave you and your little girl too?

LOL...
 
calveless wonder said:
very close...but it involved a dog instead of a little girl. and she nabbed the dog

i guess i'm the minor league version of jh1
Click to expand...



LOL...

SUcks when it all ends and you realized that you gave up everything for someone... including everything you were/are/still fucking should be.

Bitch.

It's alright... live and learn. It'll never happen again.
 
jh1 said:
LOL...

SUcks when it all ends and you realized that you gave up everything for someone... including everything you were/are/still fucking should be.

Bitch.

It's alright... live and learn. It'll never happen again.
Click to expand...

yeah, you gave everything and it feels like you're left with nothing after the dust settles. possibly the worst feeling ever. but like you said, live and learn homey...
 
calveless wonder said:
yeah, you gave everything and it feels like you're left with nothing after the dust settles. possibly the worst feeling ever. but like you said, live and learn homey...
Click to expand...
we all have eachother :)


by the way awsom earticle digi
 
jh1 said:
No offense to that guy in the article, I am sure he knows how to squat better than me...

But if I had to look like him, I'd just never squat again... what's the point????
Click to expand...

did you look at the competition pics that were in the article. . .mike mastrean (drug-free power lifter) has squatted around 1,000lbs in competition. . .

67ze8g4.jpg
 
digimon7068 said:
did you look at the competition pics that were in the article. . .mike mastrean (drug-free power lifter) has squatted around 1,000lbs in competition. . .

67ze8g4.jpg
Click to expand...



That's some crazy lifts, kudos to him.

Just different goals. If I could squat 100lbs and be ripped and built like men's fitness... that's all I'd squat. Ever.
 
Call me gay, but on top of squats, toss in a 5x20 per side round of lunges,
with maybe 100lbs on a BB or DB's..

Have one of the chick trainer show you how to do them correctly.
You will be sore the next day.

And a big FU to all the lunge haters
 
You must log in or register to reply here.

Similar threads

D
best strength training to boost squats?
Replies
7
Views
502
ceo
ceo
N
anavar 25mgs a day for females
Replies
12
Views
909
ceo
ceo
B
help with no energy during workouts
Replies
8
Views
508
Arabian
Arabian
N
joint help and supplements
Replies
10
Views
2K
ceo
ceo
A
best option for soft dick
Replies
7
Views
617
Arabian
Arabian
Top Bottom