I can't squat, anyone else?

[brikis98]

What do you mean by "shoving your knees out?" Do you mean forward or laterally? It might be a bad cue if you mean forwards, just because that would put him in a spot where he'd put his weight on his toes. Typically, I tell people to push their hips back and bend at their knees the same time their hips "break." This gets them to keep their weight on their toes, and hopefully gets them to use their posterior chain a bit more.

I think he means pushing the knees away from each other, towards the sides. When seen from above, the knees should track directly over your feet. In a squat, your feet should be turned out ~30 degrees (depending on stance width), so your knees should likewise be pushed "out" 30 degrees. Initially, this needs to be done consciously and deliberately, especially as many beginners will have a tendency for their knees to do the opposite and cave in. The "push your knees out cue" fixes this and often allows for greater squat depth and posterior chain engagement.

 

[SociallyChallenged]

I think he means pushing the knees away from each other, towards the sides. When seen from above, the knees should track directly over your feet. In a squat, your feet should be turned out ~30 degrees (depending on stance width), so your knees should likewise be pushed "out" 30 degrees. Initially, this needs to be done consciously and deliberately, especially as many beginners will have a tendency for their knees to do the opposite and cave in. The "push your knees out cue" fixes this and often allows for greater squat depth and posterior chain engagement.

Gotcha. Just wanted to make sure. Thanks.

 

[coreyb]

try a low bar squat, medium stance. point your toes out 30 degrees or even a little more. push your knees out and just try to break parallel. no reason to go TOO deep.

 

[BlackTigers]

try a low bar squat, medium stance. point your toes out 30 degrees or even a little more. push your knees out and just try to break parallel. no reason to go TOO deep.

Lowering the bar makes squatting with bad hips even harder.

And yes, there are a million reasons to go deep. I go until my ass hits the floor (narrower stance) or until my hammys crush themselves against my calves.

 

[coreyb]

but you are doing an olympic style squat? high bar?

I'm just saying, it was easier for me to get a good low bar squat then it was a proper, deep high bar squat.

 

[SociallyChallenged]

but you are doing an olympic style squat? high bar?

I'm just saying, it was easier for me to get a good low bar squat then it was a proper, deep high bar squat.

I agree with this. Low bar orientation is frequently much easier for people to get their hips behind them with heels on the ground. I haven't noticed it being any worse for individuals with bad hips. If they have bad hips, they should drop the weight down, work on gluteal drive, and then ramp the weight back up.

 

[BlackTigers]

I agree with this. Low bar orientation is frequently much easier for people to get their hips behind them with heels on the ground. I haven't noticed it being any worse for individuals with bad hips. If they have bad hips, they should drop the weight down, work on gluteal drive, and then ramp the weight back up.

High bar was ten times easier for me.

With low bar, You have to bend forward farther. Just due to the nature of the squat. Combine this with weakened hip flexors, and it made my life difficult.
The day I went from low bar to high bar, I was able to keep ass back, squatted deeper, and everything felt better.

 

[SociallyChallenged]

High bar was ten times easier for me.

With low bar, You have to bend forward farther. Just due to the nature of the squat. Combine this with weakened hip flexors, and it made my life difficult.
The day I went from low bar to high bar, I was able to keep ass back, squatted deeper, and everything felt better.

Interesting. Because the bar bends the torso a bit more forward, I've noticed that it forces people to engage their posterior chain. That's typically a good thing. I guess this is why we have different styles of squats though. I have a big torso and long femur. Low bar is infinitely easier and puts less torque on my spine. The first time I squatted low bar I gained 10 pound on my 5RM and felt safer. This just goes to show that people should try out different styles to see which works best for them.

 

[BlackTigers]

Interesting. Because the bar bends the torso a bit more forward, I've noticed that it forces people to engage their posterior chain. That's typically a good thing. I guess this is why we have different styles of squats though. I have a big torso and long femur. Low bar is infinitely easier and puts less torque on my spine. The first time I squatted low bar I gained 10 pound on my 5RM and felt safer. This just goes to show that people should try out different styles to see which works best for them.

Ha. =] I went the other way.

Went from low bar to high bar, gained depth and lost weight. I tried low bar the other day, after not doing it for 3 months. I literally hit a 20lb 5RM PR in one session trying it.

Everyone's bodies different.

 

[Koing]

Interesting. Because the bar bends the torso a bit more forward, I've noticed that it forces people to engage their posterior chain. That's typically a good thing. I guess this is why we have different styles of squats though. I have a big torso and long femur. Low bar is infinitely easier and puts less torque on my spine. The first time I squatted low bar I gained 10 pound on my 5RM and felt safer. This just goes to show that people should try out different styles to see which works best for them.

Low bar means less of a moment when you squat as oppose to high bar for the same amount of lean forwards. But th is depends very much on how much you lean forwards though.

Do a front squat. THIS WILL QUICKLY TELL YOU if you can have the mobility to back squat properly.

Theres no real reason why you can't squat properly with and without weight. I'm willing to bet your not ATG with weight and that you can't go ATG without weights. You may go lower with weights as it helps to push you down if your inflexible but this would not mean you could not back squat without any weights.

It's a mobility issue.

You can squat with a weight out in front as it helps counter balance you as your knees aren't going much over your toes. The further they go out over the easier it is to 'sit down inbetween your feet' that should be pointing at 10 and 2 o clock. High bar Back squat you typically want to sit 'down' and not 'backwards' in a more PowerLifting orientated squat. PowerLifting you want to get to parallel and get back up, typically wider feet will help you get to parallel. It's hard to get to parallel with a high bar narrow (shoulder width or a touch wider) back squat.

Put some 2.5kg plates under your heels. That will help you squat deeper due to it cutting your range of movement. It will help you stay more upright and not 'fall backwards'.

The best way to learn to back squat is to FRONT SQUAT. If you can't do it that means your back squat is not going to be text book. Your lean forwards will mean you drop the bar in the front squat. But when you back squat you'll probably just lean forwards or not go all the way down.

Work on your mobility and you will be able to do it!

Koing

 

[skace]

I have a similar problem trying to do 1 legged pistol squats. I don't think it is flexibility, it is weakness in your body. Something I noticed that worked good was to stand next to a bench and use 1 arm for support. Thoughts?

 

[HN]

I have a similar problem trying to do 1 legged pistol squats. I don't think it is flexibility, it is weakness in your body. Something I noticed that worked good was to stand next to a bench and use 1 arm for support. Thoughts?

limiting factor in 1-legged squats is balance. try doing them with a counter weight (maybe 10-20lbs) similar to this http://www.youtube.com/watch?v=B8NMCersAOU&feature=channel

you'll find that you'll shift the weight exactly where you'll need to stay balanced for the rep, down and up. And, it'll look like you're doing something difficult ("oohh...one leg and weighted") but in reality, it makes it easier