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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Results 1 to 23 of 23
  1. #1
    Guns of the future
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    Almost fell backwards

    Yeah, I nearly fell while doing squats. I don't know if its because my legs are weak as hell or if my form is bad. I still have trouble keeping my knees from passing my toes. I'm ok with just the bar, but when I added like 10-20 pounds, I got all discombobulated. I tried again and I was ok, but needless to say this exercise is really irritating me because I don't want to hurt my knees and I don't want to FALL lol

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  3. #2
    5-0-9 Barbell WORLD's Avatar
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    Just keep practicing dude. Try using the Smith Machine for a while until you get the hang of it, and get used to positioning your feet in the right spot. I used it for a few months back when I started, and by the time I got to free-weight, it was no problem. Some ppl might disagree with me though, and recommend starting with the bar from the beginning. But thats obviously not really working for you that great right now..
    Last edited by WORLD; 06-10-2006 at 06:23 PM.
    "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education alone will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race." - John Calvin Coolidge

    9 months-20lb gains! (2005 Newbie gains)-A bit of motivation for beginners

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  4. #3
    Occupational Hypnomania
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    Are you watching your knees while your doing it to make sure they dont go past your toes?

  5. #4
    Guns of the future
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    Yeah.. sometimes i do watch my knees. Could this be the reason why my balance got messed up? Also I noticed that when I do a FULL squat, I actually feel more stabilized once i pause at the bottom. I think I lost my balance by not going down enough while at the same time worrying about my knees.
    Last edited by clockwork24; 06-10-2006 at 07:02 PM.

  6. #5
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    Try keeping your eyes on the ceiling or a high spot on the wall. This tends to help my form and keeps me steady.
    Stats
    Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
    BF: 13.2% (6-10-07 w/ calipers)

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    Bench: 300x1 (9-22-06)
    Squat: 285x4
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  7. #6
    Guns of the future
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    Alright .. i'll try that. Atfirst I thought the bar/foam thing on the back was my only concern. lmao Seriously though, I know squats are important I just think I have trouble keeping my knees from passing my toes. Its hard enough even practicing with NO BAR.
    Last edited by clockwork24; 06-10-2006 at 07:13 PM.

  8. #7
    Just watch me ... Built's Avatar
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    Quote Originally Posted by World-Is-Yours
    Just keep practicing dude. Try using the Smith Machine for a while until you get the hang of it, and get used to positioning your feet in the right spot. I used it for a few months back when I started, and by the time I got to free-weight, it was no problem. Some ppl might disagree with me though, and recommend starting with the bar from the beginning. But thats obviously not really working for you that great right now..
    NO NO NO NO NO Smith! It won't help!


    Clockwork, it's okay if your knees go over your toes a bit - this is normal. Until you feel comfortable, though, try doing 'em as box squats - you need to teach your body to sit BACK and push through your heels. Place the box way behind you and do 'em trying to sit back onto it.

    click for squat video with cheesy music

    Also, practice your good mornings. I fixed my squat form by working my good mornings.

    click for GM video

  9. #8
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    I've personally never paid attention to my knees passing my toes. I focus on other aspects of my form (head up, back arched, ass out) that I trust will keep everything else in line. I'm not lifting massive weight but I haven't had a problem so far.

    Perhaps someone else can comment about the knees passing toes...
    Stats
    Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
    BF: 13.2% (6-10-07 w/ calipers)

    Lifts
    Bench: 300x1 (9-22-06)
    Squat: 285x4
    Deadlift: 225x10

    Long-term Goals
    Weight: 180 BF: 8% Bench: 315x1

  10. #9
    Guns of the future
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    I tried so hard to stick my butt out, a lot of weight went to the back of my foot and tipped the front of my foot up so I almost lost my balance. I was wearing sweat pants so I think it only appeared that my knees were too far beyond my toes.

    I forgot all about box squats. Thanks!

    I've never done goodmornings, but I want to add them to my routine. I can do them on the same day as squats, right?
    Last edited by clockwork24; 06-10-2006 at 07:56 PM.

  11. #10
    Senior Member dissipate's Avatar
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    Try using the Smith Machine for a while until you get the hang of it, and get used to positioning your feet in the right spot. I used it for a few months back when I started, and by the time I got to free-weight, it was no problem. Some ppl might disagree with me though, and recommend starting with the bar from the beginning.
    as someone who was taught to do squats on the smith, i disagree. the smith machine is not going to help you learn the right form. and as built said, don't worry about the knees passing the toes. use a broomstick till you can get the right form. and about sticking your butt out, pretend you're going to sit on a chair.

  12. #11
    Just watch me ... Built's Avatar
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    Quote Originally Posted by clockwork24
    I tried so hard to stick my butt out, a lot of weight went to the back of my foot and tipped the front of my foot up so I almost lost my balance. I was wearing sweat pants so I think it only appeared that my knees were too far beyond my toes.

    I forgot all about box squats. Thanks!

    I've never done goodmornings, but I want to add them to my routine. I can do them on the same day as squats, right?
    Yes, you can do GMs on the same day as squats. I like to do 'em on a different day, though.

  13. #12
    Occupational Hypnomania
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    Almost everything Ive read on squatting says the knees should not pass the toes, is there some reason they think this?

  14. #13
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    my friend taught me to do squats by placing small weights, say 5kg weights on each side of your feet... so you place your feet on top of the weights.

    but your toe should be touching the floor, thus you're actually leaning forward, since your heels are on the weight and your toes on the floor. it helps to maintain your balance.

    well at least it does for me.

    think this works for flat footed people like me.

  15. #14
    Playoffs!!! leveque's Avatar
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    Quote Originally Posted by dissipate
    as someone who was taught to do squats on the smith, i disagree. the smith machine is not going to help you learn the right form. and as built said, don't worry about the knees passing the toes. use a broomstick till you can get the right form. and about sticking your butt out, pretend you're going to sit on a chair.

    I actually do sit on a chair...I place a stool or bench under me, and then I know to go down until i am completely sitting. This helps with form and it ensures me that I went down far enough.

  16. #15
    Wannabebig New Member bel canto's Avatar
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    Quote Originally Posted by Turnip
    Almost everything Ive read on squatting says the knees should not pass the toes, is there some reason they think this?
    Here's a good article from Berardi's website that addresses this question and other "fitness mythology." Knees past the toes is myth #1.
    Last edited by bel canto; 06-11-2006 at 11:08 AM.

  17. #16
    Guns of the future
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    I like the idea of putting plates under the heels.

    How many things can cause a person to fall while doing squats?

  18. #17
    Occupational Hypnomania
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    Hey I read that myth thing and it says, "hese are the same trainers that allow a gross deviation of the patella to the medial or lateral aspect during an exercise (the knee pointing a different direction than the foot), which actually is dangerous and degenerative."

    What exactly does that mean, does it mean your knees should stay as close to pointing forward as possible, or what your toes point in the same direction as the knees or what?

  19. #18
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    Quote Originally Posted by clockwork24
    I like the idea of putting plates under the heels.

    How many things can cause a person to fall while doing squats?

    this is just my own personal experience. That method puts more focus on the quads and lead to injury which sets me back for a month. yeah, it feels better when you do it without weights, but with weights the body lean is too much and one can fall forward if not careful.

  20. #19
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    I keep watching these squat videos of the guys who do 500+ and their toes dont seem to go anywhere close to past their toes, so im guessing the myth doesnt mean its incorrect for them to pass but rather that both ways work.

    anyways heres one check it out: http://video.google.com/videoplay?do...885784&q=squat

    hes from chilliwack.
    Last edited by Turnip; 06-11-2006 at 05:38 PM.

  21. #20
    5-0-9 Barbell WORLD's Avatar
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    Yeah like I said, ppl would disagree. It worked for me, because using the bar was completely new to my body and my balance/form was far from right. I guess using the smith just got me used to that sort of movement, then I perfected it by using free-weight.
    "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education alone will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race." - John Calvin Coolidge

    9 months-20lb gains! (2005 Newbie gains)-A bit of motivation for beginners

    August 2008 Progress Pics

  22. #21

  23. #22
    HomeYield WillKuenzel's Avatar
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    If you are sitting back when you squat but falling backward, then its your hamstrings that are weak. They aren't strong enough to support yourself. Strengthen the hamstrings.

    As far as the knees going past the toes... if you have patalla tendonitis, then if the knees travel at all forward you'll feel it in your knees. The thought that in athletics the knee is that way and you should squat that way is rubbish. When playing athletics and the knee travels over the toes you are meant to go that way and have either partial range of motion at the hips and/or elevated heels. You don't squat moving forward, you don't squat with partial reps (all the time), nor do you squat all the time with elevated heels.

    You want to increase the structure of the knee for stability, you do more uni-lateral work.

    You want to squat strong, sit back, strengthen the hamstrings and take care of the knees. If you sit back, you are transferring some of the force back off the knees to the hips. The hips are a bigger joint and can handle more pressure than the knees. You want to squat with the hamstrings and glutes anyway as they are bigger than the quads by themselves. If you are doing squats purely for quad development, then feel free to squat in the smith machine or just do leg press but if you want the full benefit of doing the exercise, sit back and sit deep.
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  24. #23
    Professional hobbit Focused70's Avatar
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    You can also do breathing squats using your own bodyweight to get used to proper depth.

    The combination of GMs and breathing squats as led to the beginnings of improvements in my squat form.
    Last edited by Focused70; 06-12-2006 at 08:43 AM.
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