Squatting Form

[Athlete99]

Alright, so here's the deal. I went to the YMCA today to workout, and I was squatting. So I was doing 150 and some heavier weights (yes, to some of you that'd be easy as hell, but I'm not too strong yet), and the guy who works there came over and told me I was doing it wrong, and that my knees were out too much when squatting. So he took a ton of weight off, and made me do 95 just to get the form down. I did that with ease, but my form isn't anything great. Do you guys have any videos with proper squat form so that I could get to the higher numbers with good form? And also, how much weight do you think I should do next week to practice my form. Thanks.

[40 Nunc]

Do a search for SenseiRx... plenty of info with him

[Athlete99]

He's a member on this site?

[Athlete99]

The guy also said that I shouldn't have my knees in front of my chest while squatting, that's a correct tip, right?

[40 Nunc]

Yes... but take a look on YouTube. He has plenty of videos regarding squat form, bench form, etc. Good stuff.

[Torrok]

if you're leaning over so far that your chest is sticking out past your knees thats all wrong. and its going to screw somethign up. idk but that seems a bit off..
http://www.exrx.net/WeightExercises/...s/BBSquat.html

just keep the chest out and up, back straight and go down.

[Athlete99]

I think a big problem for me is not staying flat footed. But he also said that I'm going to get knee problems if I continue to "lean forward putting pressure on my knees". He told me that my knees shouldn't go out that much, and when I do it in front of a mirror, it looks like my knees go way past my chest. What should I do to correct this?

[40 Nunc]

Look in the powerlifting stickies and all of SenseiRx vids are attached...

I had a similar problem when I started squatting. I was told to point my toes up when I was coming out of the hole. It really seemed to help get me to push with my heals...

[Athlete99]

I just did a few reps of dumbell squats with 30 pounds on each shoulder. It seemed pretty tough keeping good form, but is it harder with dumbells than regular squats with a bar? That's what it seemed like, because if it's anywhere as hard with the regular bar, I'd have to start all over again, and all my previous squatting work will have gone to waste.

[Jorge Sanchez]

You will get better advice if you post a video of your squat.

[Athlete99]

I don't have a an actual squatting station, so I'll have to wait until I get back to the gym to tape my form. But do you find it harder to squat with dumbells than the actual bar?

[Invain]

http://www.wannabebigforums.com/show...light=squat+rx

[Fuzzy]

For the last time, squatting with the knees over the toes is NOT dangerous!

[deeder]

For the last time, squatting with the knees over the toes is NOT dangerous!

Fuzz you must know that most people who squat with their knees out over their toes aren't squatting on their heels... You are correct to say that there is nothing wrong with letting your knees come forward (provided they track in line with your toes) but most beginners tend to squat on their toes and it's more of a knee bend than a squat.

[mikesbytes]

Fuzz you must know that most people who squat with their knees out over their toes aren't squatting on their heels... You are correct to say that there is nothing wrong with letting your knees come forward (provided they track in line with your toes) but most beginners tend to squat on their toes and it's more of a knee bend than a squat.

So another myth busted, its not about the knees but about the feet. Thanks deeder.

[Fuzzy]

Fuzz you must know that most people who squat with their knees out over their toes aren't squatting on their heels... You are correct to say that there is nothing wrong with letting your knees come forward (provided they track in line with your toes) but most beginners tend to squat on their toes and it's more of a knee bend than a squat.

Ok... so why do people still harp on about the knees? Talk about the feet.

[Sensei]

Like I said in this thread not to long ago (http://www.wannabebigforums.com/showthread.php?t=117085) cues will only get you so far - if you tell a novice to spread the load across the hips and hamstrings, you're going to get a "huh?!?" look. On the other hand, telling them something clear and concrete like "sit back" or "outwardly rotate the hips"/"drive the knees out" or "drive from the heels", you'll probably get them to engage the hips and hamstrings more. The problem is that people confuse cues with proper technique. The cues AREN'T proper technique, but exaggeration to bring technique to something closer to proper technique.

I cue to keep the weight centered or on the heels pretty frequently btw...

[deeder]

Ok... so why do people still harp on about the knees? Talk about the feet.

I dunno man... Cuz peeps be hatin' on the oly sqwat yo.

Actually, I think it's just more ignorance than anything. It's like sensei says below, people take the cues as the proper form instead of just using them like they should..

Like I said in this thread not to long ago (http://www.wannabebigforums.com/showthread.php?t=117085) cues will only get you so far - if you tell a novice to spread the load across the hips and hamstrings, you're going to get a "huh?!?" look. On the other hand, telling them something clear and concrete like "sit back" or "outwardly rotate the hips"/"drive the knees out" or "drive from the heels", you'll probably get them to engage the hips and hamstrings more. The problem is that people confuse cues with proper technique. The cues AREN'T proper technique, but exaggeration to bring technique to something closer to proper technique.

I cue to keep the weight centered or on the heels pretty frequently btw...

"BACK,BACK, BACK, BACK, BACK, BACK, BACK, BACK!!!! UP!!!! HIPS, HIPS!!! DRIVE THE HIPS THROUGH!"

I love 'cues' hahaha