Popatar wrote:Post them here
[*]Spread the floor with your feet. Push the feet into the ground and spread it apart.
[*]Keep the knees OUT and apart when squatting. This activates the hips more.
[*]The back must be tight, the tighter the better. This allows you to stay upright more.
[*]Look slightly up when squatting, never down.
AliDee wrote:How to Squat Down.
You have unracked the bar correctly. All your muscles are tight and ready to Squat. The key to the Squatting correctly with a low bar position are your hips: you must have tension in your hamstrings at the bottom.
Never allow your knees to buckle in unless you want to injure them. Push your knees out as you Squat down.
Your hip joint must come lower than your knee joint. Ask someone to judge your depth or tape yourself. No Partial Squats.
How to Squat Up.
Your hip muscles will be stretched when in the bottom position if you Squat correctly. Use that stretch to bounce out of the hole. If you Squat this way, you'll be lift a lot more weight while keeping your knees safe.
Push Your Knees Out.
Same as for the way down: don't let your knees buckle in. Push your knees out as you Squat up.
Squeeze Your glutes At The Top.
Power comes from the glutes. Squeeze them hard as you lockout the weight. It will also keep your lower back safe.
Always use free weights for Squats. Machines are not only less effective for muscle and strength gains because they balance the weight for you, they also force you into fixed/unnatural movement patterns. Check Strong Lifts 5x5 for a Squat focused training program that results in fast muscle and strength gains.
NauticNeighbors wrote:Thank you for the tips, but how do you keep your hamstrings from hurting so badly.
Also in most times that I have performed this exercise I have often experienced a weakening of the knees. They tend to wobble and feel all weird. Is this normal?
dmeagher wrote:ass to grass is the best if you can do it.
going parallel at least is another tip because sometimes we are tired or have put too much weight on hmm?
Squatting in a power rack that has side hinges up parrallel to your belly button is great for safety reasons and for proper form. You can just make sure you get down far enough so the bar hits the side bars and then time to go up!
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