squat question

[coreyb]

Today I was watching a squat video and realized that I still have not completely figured out the squat. I always have to look down at my feet before I start to line up my heels in a straight line then move them out to about 30 degrees.

I've tried just going for it without looking at my feet first...but I end up hurting my knees.

My question is how long does it take a person to master the squat to the point where they dont really have to think or worry about form, it just happens?

I have about 6 months experience in the squat so far if that helps.

 

[Kabeetz]

Great question. Foot placement has been a minor issue for me as well, if one foot is even slightly in front of the other you can feel it in the hole and it feels like it takes a bit longer than it should to plant feet properly to prevent this. I've been thinking about placing two small strips of masking tape on the floor during my first set of warmups(and then removing it when I'm done with my last set), just to make it a quicker process.

I don't know if that is a decent solution or not, any thoughts veteran bros?

Today I was watching a squat video and realized that I still have not completely figured out the squat. I always have to look down at my feet before I start to line up my heels in a straight line then move them out to about 30 degrees.

I've tried just going for it without looking at my feet first...but I end up hurting my knees.

My question is how long does it take a person to master the squat to the point where they dont really have to think or worry about form, it just happens?

I have about 6 months experience in the squat so far if that helps.

 

[al420]

Form will always be on your mind - especially for work sets. Foot placement will become more natural, but byt he time I am warmed-up and ready to start my working sets I have already groved my foot placement for the day....

You have to think about your form b/c this is a dangerous lift if performed incorrectly. Especially as the weights go up - everybodys 5RM is heavy to them, and to their body... So, focus on form, or at the least a few 'lift thoughts' are always helpful....

For me, when I squat, I think about my chest being up, my butt being out, and trying to bounce out of the hole... on my warm up sets I try to focus on staying tight and depth.

 

[s8nlilhlpr]

For me, when I squat, I think about my chest being up, my butt being out, and trying to bounce out of the hole... on my warm up sets I try to focus on staying tight and depth.

I go through a little check list similar to that before I squat. I breathe deep, stand up with the weight, step back, then check back/chest/arch/feet before I squat the first rep. Once you get used to it doens't take me but 3 secs to check it all and make minor adjustments. I figure its worth a few seconds to keep from screwing my back up.

 

[ZGzaZ]

Today I was watching a squat video and realized that I still have not completely figured out the squat. I always have to look down at my feet before I start to line up my heels in a straight line then move them out to about 30 degrees.

I've tried just going for it without looking at my feet first...but I end up hurting my knees.

My question is how long does it take a person to master the squat to the point where they dont really have to think or worry about form, it just happens?

I have about 6 months experience in the squat so far if that helps.

You should ALWAYS look at your feet first, why skip the extra 3 seconds and risk a serious injury? On any lift, always go through a mental checklist to make sure your form is solid and you keep from getting injured.

 

[coreyb]

ok that clears things up a lot for me! thanks guys.

 

[stevius]

There's a difference between good form and great form, and there's an easy way to test this: Try an overhead squat. It has the special effect of locking your back and hips in place so if you're inflexible you won't hit depth short of breaking something. Good form is acceptable but flexibility is paramount as far as squatting is concerned, as it determines that all important J shape with a very tight or moderate curve in the small of the back. Concentration is based on feeling appropriate stresses at various parts of the body- so the more flexible you are- the different stresses you're going to feel. The hand placement, foot placement, and bar placement are routine set-up procedures secondary to the actual feel 'in the hole', which is likely to be stress on the hips, because that's where your drive off from.

It will take you so long as your can find correct descriptions and demonstrations- you're on the right track using internet access. It also really depends on your attitude. If you train intuitively, days, weeks, months & years don't even exist. Your whole life becomes one giant set with gaps inbetween for rest and eating. If you place too much expectation on your body there can be disappointment and a tendency to sacrifice proper form just so long as those numbers are the measure of you as a person.

If you really love the squat it isn't a means to an end, more an end in itself. Learn to feel at home under the bar/ in the hole, and pace yourself. A runner doesn't count each step because they're all insignificant. For a weightlifter reps can either be too significant and restrictive or not significant enough. Still they're all secondary to the actual desire to squat; to feel a fully stable and comfortable movement.

 

[ricanx99]

I can't really add much to what these guys have already mentioned, but definitely take the time to prepare yourself. Before I learned proper placement, bounce, and strict form, my 5 rep max was somewhere around 260-270.... When I got on this forum and learned so much from everyone, I have since gone as high as 330x5 from learning how to prepare myself. Be patient and take the time to get yourself physically and mentally prepared.