I Need Help with Squatting

EzyRyder · 05-01-2007, 02:52 AM

I used to squat just fine, but lately I'm having problems. My feet don't feel comfortable pointing forwards or even at a little bit of an angle, that and my legs aren't comfortable standing shoulder width apart anymore.... Advice?

**Trick D** · 05-01-2007, 03:12 AM

Squatting is overrated, just quit. JK... hmm... well it sounds like you got a problem. Not sure what to tell you man. It is weird that it just started.

**DJSTARER** · 05-01-2007, 03:28 AM

try some new stances or squating onto a box (i know... of course I would say that). A box can be very usefull as a teaching or training aid when things don't feel right. Another options would be to gain help from an experienced lifter or trainer.

**davtown** · 05-01-2007, 03:30 AM

1) Whatever your stance is, make sure that your femurs (aka thigh bones) are lined up with your feet. This will place even loading on the knees.... aka safer and more powerful.

2) Have you been keeping up on your flexibility? If you've just been strength training and not doing anything to keep limber, you're gonna tighten up over time. This can make exercises such as squats, which require a decent amount of flexibility, difficult to perform.

EzyRyder · 05-01-2007, 03:44 AM

No, I don't usually stretch that much.

**davtown** · 05-01-2007, 03:58 AM

well IMO, there's your answer. You don't need to stretch for hours a day... just enough to stay limber. Stay consistent and you will notice a nice progression in your flexibility just as you would with your lifts in the weight room. Less flexible = less comfortable on exercises like squats. Stretch everything, because it could be a combination of tight hamstrings, ankles, calves, quads, adductors, etc, etc.

As a side note, better flexibility = better ROM = better development.

GameDayDog · 05-01-2007, 11:17 AM

I'll second that...

A lot of us, in the Over 30 area, are taking yoga now... (I do it at home, so I don't have to wear spandex in public..) .... but every chance I get, I stretch my hamstrings and lower back...

When my friend was pregnant, she had yoga for mommies.. or sumphin' lyke that... and the movements were really simple, but effective... So i'm comfortable recommending a beginner's dvd with simple stretches...

Best of Luck to ya..

Peace..~G

**MacTech** · 05-01-2007, 12:36 PM

I had a problem with this recently and it was from new sneakers and the inserts because of my flat feet. They had a higher heel and it was throwing me forward.

But I agree that the stretching will do you wonders.

EzyRyder · 05-01-2007, 12:37 PM

I used to stretch alot, but I haven't lately... Thanks guys!

**davtown** · 05-01-2007, 03:32 PM

Just make sure that, like anything else fitness related, you warm up properly. Often the analogy is used of comparing the muscle to a rubber band.... if you had a warm rubber band, it would be much easier to stretch (and less resistant to snapping) than a cold rubber band.

Try not to overstretch.... go by your own limits. The key to a successful stretch is DEEP BREATHING. You will feel the stretch working right away if you breath through it.

**romanaz** · 05-01-2007, 05:21 PM

stretch, warmup and you'll be fine. I've noticed, since doing foam rolling, some light cardio for a few mins and pullthroughs, that my hips open up nicely for squats.

But then again I'm a wide(r) stance squatter. Stretch more, and try box squatting. Teaches you to squat perfect.

acbrits08 · 05-04-2007, 10:51 PM

I would say maybe switching up your stance a little bit may be worth a try.

2 HUGE · 09-06-2007, 04:25 AM

Quote:

Originally Posted by EzyRyder

I used to stretch alot, but I haven't lately... Thanks guys!

yeah man stretching is key. I find if I dont stretch my hips are stiff and uncomfortable. I stretch/ warmup about 15-20 mins before working sets

jram · 09-09-2007, 04:07 PM

I include squats in my leg routine once a week.I’ve posted my comments before on other threads. Maybe there’s something here you can use. Sounds like your either - a) not concentrating, b) leaning forward, c) too much weight on the squat at that particular point in time.

I incorporate squats in my leg routine once a week. I do both the ATG and below parallel squats. I’m not trying to break any (ego) records, just trying to stay in shape as best I can. When I do my squats I make sure that I do three warm up sets first (w/ a leg press station I have), then I lift the weight off the rack and back up a step or two making sure that I have the bar exactly where I want it, (normally just below the traps) then with a shoulder wide stance, (some use a wider stance) feet pointed a little outward, chin and eyes straight ahead ( I don't look down, by keeping my chin & eyes up it helps me keep my back straight).

I'll begin the squat by INHALING first, then as I proceed down I EXHALE slowly (like a leak in a high pressure pipe). At the bottom of the squat I make sure I do not bounce & make sure my feet are flat and I try to keep my knees from extending beyond my toes, (sometimes hard to do) as I come back up I'm still EXHALING. It's when I'm at the top of the completed squat that I stop exhaling. Then I either rack the bar or go for more reps. That's the way I do the ATG squat but, that's what feels comfortable for me. I do 5X5's. I’ve gone heavier but, I now do ATG's up to 200 lbs. and do below parallel at 270. Can’t be too careful since I’m 69 and w/o at home alone. If I have an off day, (maybe not concentrating) I’ll do 5X2’s sometimes twice. This way it allows me to concentrate on my form, recover and I still get in 10-20 reps. I'm a firm believer that strict form is the key to injury free squats and so far I've had no injuries as a result of using this method of squatting.

Finally, some people hold their breath though out the squat (they say it helps support the spine during the squat) but, personally holding my breath through out the squat is too taxing on my system. But, that's me.

05-01-2007, 02:52 AM	#1
EzyRyder Pro Stature Join Date: Jul 2006 Posts: 743 Recipes: 0 Rep Power: 70	I Need Help with Squatting I used to squat just fine, but lately I'm having problems. My feet don't feel comfortable pointing forwards or even at a little bit of an angle, that and my legs aren't comfortable standing shoulder width apart anymore.... Advice?

05-01-2007, 03:28 AM	#3
DJSTARER Writing Staff Join Date: Oct 2005 Location: State College, PA Posts: 3,896 Recipes: 0 Rep Power: 108	Re: I Need Help with Squatting try some new stances or squating onto a box (i know... of course I would say that). A box can be very usefull as a teaching or training aid when things don't feel right. Another options would be to gain help from an experienced lifter or trainer. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: Total 1400 in competition

05-01-2007, 03:30 AM	#4
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,247 Recipes: 0 Rep Power: 125	Re: I Need Help with Squatting 1) Whatever your stance is, make sure that your femurs (aka thigh bones) are lined up with your feet. This will place even loading on the knees.... aka safer and more powerful. 2) Have you been keeping up on your flexibility? If you've just been strength training and not doing anything to keep limber, you're gonna tighten up over time. This can make exercises such as squats, which require a decent amount of flexibility, difficult to perform. __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260

05-01-2007, 03:44 AM	#5
EzyRyder Pro Stature Join Date: Jul 2006 Posts: 743 Recipes: 0 Rep Power: 70	Re: I Need Help with Squatting No, I don't usually stretch that much.

05-01-2007, 03:58 AM	#6
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,247 Recipes: 0 Rep Power: 125	Re: I Need Help with Squatting well IMO, there's your answer. You don't need to stretch for hours a day... just enough to stay limber. Stay consistent and you will notice a nice progression in your flexibility just as you would with your lifts in the weight room. Less flexible = less comfortable on exercises like squats. Stretch everything, because it could be a combination of tight hamstrings, ankles, calves, quads, adductors, etc, etc. As a side note, better flexibility = better ROM = better development. __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260

05-01-2007, 11:17 AM	#7
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 31	Re: I Need Help with Squatting I'll second that... A lot of us, in the Over 30 area, are taking yoga now... (I do it at home, so I don't have to wear spandex in public..) .... but every chance I get, I stretch my hamstrings and lower back... When my friend was pregnant, she had yoga for mommies.. or sumphin' lyke that... and the movements were really simple, but effective... So i'm comfortable recommending a beginner's dvd with simple stretches... Best of Luck to ya.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

05-01-2007, 12:36 PM	#8
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35	Re: I Need Help with Squatting I had a problem with this recently and it was from new sneakers and the inserts because of my flat feet. They had a higher heel and it was throwing me forward. But I agree that the stretching will do you wonders. __________________ Still going thru life one rep at a time. My training journal.

05-01-2007, 12:37 PM	#9
EzyRyder Pro Stature Join Date: Jul 2006 Posts: 743 Recipes: 0 Rep Power: 70	Re: I Need Help with Squatting I used to stretch alot, but I haven't lately... Thanks guys!

05-01-2007, 03:32 PM	#10
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,247 Recipes: 0 Rep Power: 125	Re: I Need Help with Squatting Just make sure that, like anything else fitness related, you warm up properly. Often the analogy is used of comparing the muscle to a rubber band.... if you had a warm rubber band, it would be much easier to stretch (and less resistant to snapping) than a cold rubber band. Try not to overstretch.... go by your own limits. The key to a successful stretch is DEEP BREATHING. You will feel the stretch working right away if you breath through it. __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260

09-09-2007, 04:07 PM	#14
jram Amateur Join Date: Jul 2005 Location: Chicago Posts: 60 Recipes: 0 Rep Power: 5	Re: I Need Help with Squatting I include squats in my leg routine once a week.I’ve posted my comments before on other threads. Maybe there’s something here you can use. Sounds like your either - a) not concentrating, b) leaning forward, c) too much weight on the squat at that particular point in time. I incorporate squats in my leg routine once a week. I do both the ATG and below parallel squats. I’m not trying to break any (ego) records, just trying to stay in shape as best I can. When I do my squats I make sure that I do three warm up sets first (w/ a leg press station I have), then I lift the weight off the rack and back up a step or two making sure that I have the bar exactly where I want it, (normally just below the traps) then with a shoulder wide stance, (some use a wider stance) feet pointed a little outward, chin and eyes straight ahead ( I don't look down, by keeping my chin & eyes up it helps me keep my back straight). I'll begin the squat by INHALING first, then as I proceed down I EXHALE slowly (like a leak in a high pressure pipe). At the bottom of the squat I make sure I do not bounce & make sure my feet are flat and I try to keep my knees from extending beyond my toes, (sometimes hard to do) as I come back up I'm still EXHALING. It's when I'm at the top of the completed squat that I stop exhaling. Then I either rack the bar or go for more reps. That's the way I do the ATG squat but, that's what feels comfortable for me. I do 5X5's. I’ve gone heavier but, I now do ATG's up to 200 lbs. and do below parallel at 270. Can’t be too careful since I’m 69 and w/o at home alone. If I have an off day, (maybe not concentrating) I’ll do 5X2’s sometimes twice. This way it allows me to concentrate on my form, recover and I still get in 10-20 reps. I'm a firm believer that strict form is the key to injury free squats and so far I've had no injuries as a result of using this method of squatting. Finally, some people hold their breath though out the squat (they say it helps support the spine during the squat) but, personally holding my breath through out the squat is too taxing on my system. But, that's me.

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