Correct Squating

[motiv8erjr]

Alright, I am no expert on squats, so anyone can bust my balls, but I thought we should be building up this section.

1. If you have never done squats before try doing these with no weight near a wall or bench so that you can balance or catch yourself.

-keep your back straight.
-your head neutral eyes straight ahead
-place your feet at shoulder width or slightly wider and allow your toes to naturally point out. The point of letting you toes point out is this allows your knees to follow where they point... Meaning if they were pointed in your knees might hit.
-Bend from the knee, try to stick your butt as far back as you can, while keeping your shoulders over your feet and your back straight.
-Normally if you look down you dont want to let your knees get to far ahead of your feet .... EVER. its ok to go past, just not really far because this takes the focus off your muscles and onto your knee joints.
-breath in on your way down, and at the bottem either when your thighs are parellel or slightly below parellel to the floor, explode upward and exhale.


Now that is how you would do it if you had no weight on your shoulders.

-Doing squats with weight is not much different.

-Place the barbell on your shoulders. Make sure it is not resting on your spinal cord but on either your actually trap muscles(powerlifters) or on top of the traps more around the deltoid heads(bodybuilders).

-and follow the same rules and amount of movement as above.



This is totally open to discussion and I am by no means an expert. I used to do my squats with my eyes towards the ceiling and my neck almost rapped around the bar. I read lately that this is not nessacarly the best way to do it, because your neck is not stable and thus it puts undo stress on your spinal column.

Peace ya'll

~Mk

[RAVEN]

Sweet post my friend. I tell my clients that i train from time to time the same thing. If you have never done squats DO NOT STARTWITH WEIGHT!!!! Get your form down first so you do not get injuries. "air squats" is what i like to call them;.

Originally Posted by motiv8erjr

Alright, I am no expert on squats, so anyone can bust my balls, but I thought we should be building up this section.

1. If you have never done squats before try doing these with no weight near a wall or bench so that you can balance or catch yourself.

-keep your back straight.
-your head neutral eyes straight ahead
-place your feet at shoulder width or slightly wider and allow your toes to naturally point out. The point of letting you toes point out is this allows your knees to follow where they point... Meaning if they were pointed in your knees might hit.
-Bend from the knee, try to stick your butt as far back as you can, while keeping your shoulders over your feet and your back straight.
-Normally if you look down you dont want to let your knees get to far ahead of your feet .... EVER. its ok to go past, just not really far because this takes the focus off your muscles and onto your knee joints.
-breath in on your way down, and at the bottem either when your thighs are parellel or slightly below parellel to the floor, explode upward and exhale.


Now that is how you would do it if you had no weight on your shoulders.

-Doing squats with weight is not much different.

-Place the barbell on your shoulders. Make sure it is not resting on your spinal cord but on either your actually trap muscles(powerlifters) or on top of the traps more around the deltoid heads(bodybuilders).

-and follow the same rules and amount of movement as above.



This is totally open to discussion and I am by no means an expert. I used to do my squats with my eyes towards the ceiling and my neck almost rapped around the bar. I read lately that this is not nessacarly the best way to do it, because your neck is not stable and thus it puts undo stress on your spinal column.

Peace ya'll

~Mk

[LAW DOG]

smith machine helps with learn form.