The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Learning to squat

    Sadly, I go to a gym where all but one of the trainers only know how to use Nautilus machines (etc.).

    Except for the dumbells and the benchpresses, free-weights aren't used much by the gym members. Inspite of this, I'd like to learn how to squat. I learned how to deadlift with the help of Mark Ripptoe's videos on Crossfit.com.

    However, other than his "Intro to the Lowbar Squat" (which is just a short intro, just shows the important basics), there aren't any other videos on the site that teach the squat step by step.

    What videos on Youtube can I use to learn how to squat properly?

    Thanks
    'Wir wollen frei sein, wie die Všter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

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  3. #2
    T.J.W. nhlfan's Avatar
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    squat rx, by our own member, sensei
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
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  4. #3
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    Quote Originally Posted by nhlfan View Post
    squat rx, by our own member, sensei
    Which ones should I take a look at? Would videos 4 and 10 be enough to start squatting (both about setup)?
    'Wir wollen frei sein, wie die Všter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  5. #4
    GFH Lones Green's Avatar
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    Quote Originally Posted by [R_H] View Post
    Which ones should I take a look at? Would videos 4 and 10 be enough to start squatting (both about setup)?
    They are ALL full of great info.
    23 years old
    6'3, 308 lbs

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  6. #5
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    Quote Originally Posted by lonesXedge View Post
    They are ALL full of great info.
    Don't get me wrong, I'll definitely take a look at all of them. I'd like to start squatting this afternoon, but before then, which ones should I look at (I don't have time to look at all of them).

    Thanks.
    'Wir wollen frei sein, wie die Všter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  7. #6
    GFH Lones Green's Avatar
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    Quote Originally Posted by [R_H] View Post
    Don't get me wrong, I'll definitely take a look at all of them. I'd like to start squatting this afternoon, but before then, which ones should I look at (I don't have time to look at all of them).

    Thanks.
    I would say the form ones then.
    23 years old
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    825 Squat
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    www.atlargenutrition.com

  8. #7
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    I'm currently watching the fourth video, where he talks about squat depth and stance width. I have/had knee problems, and flexibility problems with them - should I stick to a wider stance?
    'Wir wollen frei sein, wie die Všter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  9. #8
    GFH Lones Green's Avatar
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    Quote Originally Posted by [R_H] View Post
    I'm currently watching the fourth video, where he talks about squat depth and stance width. I have/had knee problems, and flexibility problems with them - should I stick to a wider stance?
    Box squats are great for bad knees.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  10. #9
    Senior Member Jorge Sanchez's Avatar
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    Mark Rippetoe's Starting Strength (book), in conjunction with Sensei's squatRx videos have done more to help me squat than anything.

  11. #10
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    Quote Originally Posted by Jorge Sanchez View Post
    Mark Rippetoe's Starting Strength (book), in conjunction with Sensei's squatRx videos have done more to help me squat than anything.
    Do you have any idea if I could find Starting Strength in Chapters/Indigo/Coles? If so, I could get a friend in Canada to send it. I doubt it's sold in any bookstores here.

    Thanks.
    Last edited by [R_H]; 01-08-2009 at 12:54 PM.
    'Wir wollen frei sein, wie die Všter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  12. #11
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    Quote Originally Posted by [R_H] View Post
    I'm currently watching the fourth video, where he talks about squat depth and stance width. I have/had knee problems, and flexibility problems with them - should I stick to a wider stance?
    More important than squat stance I'd say you MUST concentrate on sitting back when you squat as opposed to letting you knees drift out over your toes. This will do much to protect the knees.
    Also, with a history of knee problems, make sure you are properly developing and stretching your quads.

    Best.
    Robert Harris
    Las Vegas, NV

  13. #12
    SchModerator ZenMonkey's Avatar
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    Sarvamangalam!

  14. #13
    Senior Member Jorge Sanchez's Avatar
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    Quote Originally Posted by [R_H] View Post
    Do you have any idea if I could find Starting Strength in Chapters/Indigo/Coles? If so, I could get a friend in Canada to send it. I doubt it's sold in any bookstores here.

    Thanks.
    I'm in Canada and I had to order it through Amazon - they didn't have it at Chapters last time I checked. I'm pretty sure Amazon will ship internationally

  15. #14
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    Oops, forgot to say how it went yesterday.

    Warmed up with back extensions, dips, chin-ups, situps. Would have been useful to do air squats though, but I'll do them from now on.

    I then went over to the squat cage, a started squatting with 88lb. Did a set of 5, that went fairly well (bar wasn't too comfortable though), so I decided to increase the weigh. I then did another set of 5 with 132lb. The bar was more comfortable during that set, I think I had it too high during the first set. I decided to increase the weight again, to 154lb. I was definitely able to feel the difference between 154 and 132. I saw that my left knee was drifting a bit inwards compared to my right, but after the 2nd or 3rd rep, it wasn't happening anymore. I then did a second set of 154lb. That kick my ass, for some reason I forgot to keep my back tight, and when I came up out of the squat, my upper body wasn't as upright as possible. I think I'll go down to 143 or 132lb again to try and tidy up my form.

    I'll definitely take a look at the rest of Sensei's videos before next Tuesday (the next time I'll be at the gym).

    Quote Originally Posted by RHarris View Post
    More important than squat stance I'd say you MUST concentrate on sitting back when you squat as opposed to letting you knees drift out over your toes. This will do much to protect the knees.
    Also, with a history of knee problems, make sure you are properly developing and stretching your quads.

    Best.
    Robert Harris
    Las Vegas, NV
    By knees drifting out over the toes, do you mean side to side (knees buckled)or out past the side of the foot? I'll start adding quad stretchs to my program.

    Thanks for your advice Mr. Harris.


    Quote Originally Posted by ZenMonkey View Post
    Silly me, should have thought to also look in the articles here. Thanks ZenMonkey.

    Quote Originally Posted by Jorge Sanchez View Post
    I'm in Canada and I had to order it through Amazon - they didn't have it at Chapters last time I checked. I'm pretty sure Amazon will ship internationally
    I looked on Amazon shortly before the Christmas holidays, and I'm pretty sure they didn't have it for sale.

    Couldn't find it now either on Amazon, not even on Amazon.ca

    Thanks for the replies, sorry for the long post. Have a nice weekend.
    'Wir wollen frei sein, wie die Všter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  16. #15

  17. #16
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    Quote Originally Posted by Jorge Sanchez View Post
    Ah, thanks.
    'Wir wollen frei sein, wie die Všter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  18. #17
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    I was speaking knee position relative to the toes... Front-to-back wise. The main point being that you want your shins as perpendicular to the floor as possible. Always sit back with the weight.. and not bend over with it. If you are a narrower stance squatter, like myself, this often is takes a lot more concentration than for a wider stance squatter.

    You're on the right track though by trying to perfect your form at the lower reps. Build the form and the strength will come along.

    Best,
    Robert Harris
    Las Vegas, NV

  19. #18
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    Quote Originally Posted by RHarris View Post
    I was speaking knee position relative to the toes... Front-to-back wise. The main point being that you want your shins as perpendicular to the floor as possible. Always sit back with the weight.. and not bend over with it. If you are a narrower stance squatter, like myself, this often is takes a lot more concentration than for a wider stance squatter.

    You're on the right track though by trying to perfect your form at the lower reps. Build the form and the strength will come along.

    Best,
    Robert Harris
    Las Vegas, NV
    How narrow is your stance? I honestly went wide because that's what I saw in Sensei's and Rippetoe's videos, but it also felt really comfortable to me.
    'Wir wollen frei sein, wie die Všter waren, eher den Tod, als in der Knechtschaft leben."
    "We shall be free, just as our fathers were, and rather die, than live in slavery."

  20. #19
    Shut up and Lift
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    Yeah I just went wider today (Almost toe to rack) and it felt wayyyy better.
    \m/ d-_-b \m/

  21. #20
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    i need to watch the squatrx videos...i suck terribly at squatting...i DL 180+ lbs more than i squat. my squat is nearly the same as my bench. 315 squat...275x4 raw bench....too close...
    Age: 20
    750/425/625/1800 at SPF Georgia State meet on 8/07/10
    Started Powerlifting: September 08
    Phillipians 4:13
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  22. #21
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    Quote Originally Posted by xcornontherobx View Post
    Yeah I just went wider today (Almost toe to rack) and it felt wayyyy better.
    Make sure not to go too wide if you're not wearing a singlet or a suit or something. You could hurt your hips, or so I've heard.
    Last edited by Szust; 01-09-2009 at 11:50 PM.
    6'1" 250 lbs

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    1155 Total (raw)

  23. #22
    THUNDER THIGHS! Fuzzy's Avatar
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    Quote Originally Posted by RHarris View Post
    More important than squat stance I'd say you MUST concentrate on sitting back when you squat as opposed to letting you knees drift out over your toes. This will do much to protect the knees.
    Also, with a history of knee problems, make sure you are properly developing and stretching your quads.

    Best.
    Robert Harris
    Las Vegas, NV
    This is completely false.

    Once more, it is in no way shape or form bad for the knees for them to travel over the toes. How anyone came up with such stupidity is beyond me.

    This is how I squat, shoulder width stance, upright torso, high bar position, knees go over the toes. The only fault with these squats is my ass raise coming out of the whole, a problem which has sine been completely fixed. Otherwise it's a textbook Olympic atg squat, and makes alot more sense and feels far more natural than doing the splits.

    Video
    Last edited by Fuzzy; 01-10-2009 at 12:35 AM.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  24. #23
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    Quote Originally Posted by Fuzzy View Post
    This is completely false.

    Once more, it is in no way shape or form bad for the knees for them to travel over the toes. How anyone came up with such stupidity is beyond me.
    MY only guess are the people at general commercial gyms who basically bend at the knees, come up on their toes, lift their heels up etc and do the proverbial quarter squat.
    Hopefully that is the assumption rather than PL vs OLY being right vs wrong.

  25. #24
    THUNDER THIGHS! Fuzzy's Avatar
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    Quote Originally Posted by Reko View Post
    MY only guess are the people at general commercial gyms who basically bend at the knees, come up on their toes, lift their heels up etc and do the proverbial quarter squat.
    Hopefully that is the assumption rather than PL vs OLY being right vs wrong.
    Is has nothing to do with PL versus OLY. It has to do with a silly unfounded claim that keeping the knees back is a safer way to squat. The PL squat is not a safer way to squat, it is a DIFFERENT way to squat, and usually exclusivley used by guys competing in powerlifting. The powerlifting squat is a highly specialised movement. My only angst is the repeated silly claim that the knees somehow magically crossing a line will result in instant death.

    Squatting up and down, remaining on and drviing through the heels will guarentee no problems.

    Any problems that do occur are a result of a complete lack of recovery and soft tissue work, which is easily fixed with a 25 dollar foram roller and a hard small ball.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  26. #25
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    Quote Originally Posted by Fuzzy View Post
    Is has nothing to do with PL versus OLY. It has to do with a silly unfounded claim that keeping the knees back is a safer way to squat. The PL squat is not a safer way to squat, it is a DIFFERENT way to squat, and usually exclusivley used by guys competing in powerlifting.
    Thats what i meant, I think people's first thought when it comes to squatting is what they see in the commercial gyms with the people who have no idea how to do either.

    Maybe the low bar comment in his OP tipped people towards the hips back/PL style I dont know

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