squating trouble

[moosecles]

hey guys, im having a problem with squating down to parellel it feels as if im gonna fall on my back and like my feet are only planted in the heels the front of my foot feels like its lifting off. Im using a shoulder width stance feet slighty pointed out. Theres gotta be something wrong with my form. Anyone have any suggestions?

thanks

 

[vtec96]

you might want to try to widen your stance a little... take a litte wider than shoulder width which may make it easier to get to parrallel. Also, u may want to just practice your form in front of the mirror in the squat rack to make sure your going to parrallel and w/good form. Keep your knees straight (not in) while squating and just practice with light weight until you can get to parrallel no prob. I used pause squats to help get comfortable w/the weight at the bottom.. Seems to work pretty good

 

[moosecles]

yea i think its just a matter of getting used to the form, eventually i wont feel like im gonna fall on my ass each time.

 

[needsize]

I agree with vtec, it's probably in your form. I go with my feet about shoulder width apart, with toes pointing slightly outward, and can go ass to the floor without any difficulties. Also, bar placement on your shoulder can affect form too, ie, if the bar is high on your shoulders, it can throw off your center of gravity and cause you to tilt forward or backward during the rep.

 

[moosecles]

yea i definatly know its my form bros, but the thing is how to attain proper, good form.

 

[needsize]

Sit the bar low on your shoulders, feet placement as detailed above, concentrate on keeping your back straight throughout the rep, if you start to tilt forward during the rep push your hips forward like you're trying to screw something, that will straighten you out.

 

[moosecles]

if found before when i place the bar lower in my shoulders it feels in a way like itll roll off, but i guess just holding it with a finger is enuff to keep it there, but i guess its in my head

 

[needsize]

Most people have a sort of grove low on the traps that the bar sits fairly well in, it does take some practice to get comfortable with it. The guy who taught me how to squat has an 800+ pound competition squat so there must be something to it.

 

[vtec96]

if found before when i place the bar lower in my shoulders it feels in a way like itll roll off, but i guess just holding it with a finger is enuff to keep it there, but i guess its in my head

I had the same problem when I first started.... I held the bar like right below the back of my head! I would even get neck pain from the bar being so high! Another problem with the bar being too high was that it made it difficult to get to parrallel and affected my form. An old guy (powerlifter) in my gym helped me out one day and within 2-3 weeks, it was sitting as low on my back as possible. We took all the weights off and just used the bar to practice positioning of the bar lower on my back. Takes a little practice but youll get it....

VERY IMPORTANT: If you build up your upper back muscles, and traps, it will sit MUCH better....lower
Like Needsize said, it will be like a natural "groove". One last point and some good news: You should be able to lift more weight with the bar lower and in the proper position! Get the bar to sit lower and it should be eaisier to get to parrallel

 

[the People's Champ]

what might also hlep, is trying to imagine sitting down in an imaginary chair behind you. this usually helps me out. get this form down and squats will come easy