squat technique. help !!

bulldozer

i have only been back into training for about 5 weeks now, so just getting back into the grove after a long break, first few weeks i started light , just to break myself in so to speak, last 3 weeks i have been upping the poundages so i am training to positive failure.

my question is about my squat technique, i have quite long legs in compaison to my torso, so when i squat , when im in the down position (thighs parallel to the floor) i have to lean forward a fair bit.

is this normal if u have longish legs? i keep my core tensed and my head up and keep the natural curveature of my spine all through the squat, i do feel it on my legs (could hardly walk first few times) , im just worried that having to lean forward will almost turn this movement into a kinda 'good morning' , putting a lot of emphasis on my lower back. i never feel any discomfort from my back . so should i just carry on u think?

oh yeah i have also been strecthing my quads, hams, calfs and achilles (spelling) heel everyday, im sure i am flexable enough.

Nick500

perhaps consider stepping on a couple of small plates (like 2.5kg), put your heels on it - this will correct some of the leaning forward motion that you are feeling...

bulldozer

thanks nick, i have tried that trick before and it does help. then i started reading everywhere that its a bad idea to do that. i think it was something to do with extra stress on your knees or something. not sure to be honest.

anyone ever heard that? has anyone else got same prob as me? and has rasised there heels long term with no problems?

crazycal1

yes it does put extra stress on your knees.
why not just squat to parallel?
its much safer-and if its too easy-up the weight.

it sounds as if you have a deadlifters body - as do i,
if you have access to a trap/shrug bar try that-
it replicates a squat and dead lift 8)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

bulldozer

thanks crazycal. i train at home in my garage, i do have a trap bar actually! i like u am a BRAWN man!! wish i could afford a tru squat

I just feel like using the trap bar is too much like a partial rep.

I might go with it tho, i am squatting 150kgs for reps at mo, i dont want my lower back to give, defo!

LeeB

squatting with plates or a wooden plank under your heels should be ok on your knees as long as your form is correct... heres a few tips:

1 - when you go under bar.. walk DIRECTLY under and rise up so bar sits accross your delts not your traps! i.e. do not LEAN under bar to get into position!

2 - push up off the rack powerfully!

3 - step back keeping head upright (not looking up or down)

4 - at all tiems look straight ahead (looking up will affect your balance).. try and focus on your chest throughout the rep!

5 - lower down under control... does not need to be super slow... but you should be in control of how fast you descend.

6 - when pushing back up squeeze your thighs and glutes.. this helps with balance.

7 - at top of rep thrust hips forward! (yes as if your shaggin)... again this helps with yoru balance and will usually stop you feeling the need to lean forward


**** leaning forward is usually caused not directly by bad technique as such.. but by squatting so that the weight of the bar is travelling through a point of your body which is further forward (toward the knees) than your centre of gravity! so correcting the problem is more down to positioning your body throughout the motoin of the movement rather than technique itself.. try the above and you should feel more comfortable!

crazycal1

mate i would love to try a trusquat machine-
we `ll have talk some time

i understand youre fears about partials not doing the biz,but not squatting at all is worse.

ive actually put some meat on my legs inspite of doing partials and my back is now feeling strong enuff to use a greater range of motion.

8) 8) 8)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

bulldozer

thanks for that Lee, i will give it a go mate.

Crazycal, i see from your progress journal u have defo packed some muscle on, i trained for 3 solid years using technquies from BRAWN, i put about 50lbs of muscle on naturally in that time, just using abbreviated training concentrating on core compound exercises and steady progress.
Although we are different body types just goes to show that high intensity abbreviated training can work for anyone.
Unfortunately i broke my ankle a few years back and totally stopped training, so im starting over, with lots of bodyfat to burn too :cry:
But now there is 2 of us preaching the BRAWN word.

crazycal1

WOO HOO! 8)

Bodyworks

i used to back squat every week and eventually noticed i felt it a little more in the lower back and glutes than i wanted to. So i switched to front squatting instead. Best move i ever made. Take time to learn the tecnique correctly, but i feel it stresses the quads much more effectively than back squatting.
Adam 'guns' took up front squatting on my advice. You should see the gains he's made in the last six months.