I’ve been seeing a personal trainer recently and he pointed out how my squat form is off, and we fixed it about two weeks ago. Problem is, I keep going back to my old form (back not straight, trying to keep it vertical). Does anyone have tips on how to keep your back straight? Should I just practice with a really light weight for a while? I don’t wish to sacrifice form over weight.
keep the bar high on your traps, head straight or tilted slight up.
What kind of squats do you want do be doing? Olympic, powerlifting, athletic?
I would practice it with no weight at first. Then perhaps progress to front squats.
Pick out a spot on the wall at eye level while you are standing with the bar on your traps (it could be an imaginary spot or a crack or whatever). Take in a big breath of air, tighten your core, and descend. Stare at that spot on the wall throughout the entire motion. This will force you to keep your head up and eliminates the hunching over common to beginners, at least from my experience.
[quote]Donut62 wrote:
Pick out a spot on the wall at eye level while you are standing with the bar on your traps (it could be an imaginary spot or a crack or whatever). Take in a big breath of air, tighten your core, and descend. Stare at that spot on the wall throughout the entire motion. This will force you to keep your head up and eliminates the hunching over common to beginners, at least from my experience.[/quote]
Good advice Donut. I agree and the only thing I would add is to say a spot eye level as stated or a little higher then that on the wall in front of you.
Make sure when you come up you feel yourself shooting up through the heels instead of the front of your feet.
D
Mike Robertson’s 10 Tips for Flawless Squattin’
Another good squat article by Dave Tate (I think Robertson’s is better for newer guys, though):
http://www.T-Nation.com/readTopic.do?id=459775
Some good points in there for everyone.
I tried looking at the ceiling and people tell me my back still rounds… lol. I think I am doomed to have shitty squatting form! I call it my combination goodmorning/squat… everyone else calls it how to fuck up your back 
Ohh well I’ll keep trying to fix my form.
[quote]Phatshady912 wrote:
I tried looking at the ceiling and people tell me my back still rounds… lol. I think I am doomed to have shitty squatting form! I call it my combination goodmorning/squat… everyone else calls it how to fuck up your back
Ohh well I’ll keep trying to fix my form.[/quote]
I hope you really don’t mean the ceiling. Looking up to high can throw off form just like looking down.
As someone else stated try very low weight or the bar only and slowly start to add light weight.
If your form is that atrocious you need to strengtion your weak points and form by using light weight and gradually bringing it up.
D
Box squat.
It helps reduce the learning curve on squats, you don’t have to worry about hitting depth because when your butt hits the box you’re there.
You can focus on the other shit, that way.
In the absence of video it is almot impossible to diagnose.
Probably, the biggest thing you need to do is strengthen your abs and lower back.
what are your arms doing? One of the most common mistakes I see is people with their elbows pointing behind them. Try your hardest to keep your elbows under the bar and this should help your situation alot.
Also if you start do a comboe GM/squat lower the weight!
I think a strong core contributes to proper form, or at least makes it easier the heavier you go.
Try adding some core exercises to your program for a strong foundation…if your not already. Back extensions, leg raises, pikes, ect.
I think a strong core contributes to proper form, or at least makes it easier the heavier you go.
Try adding some core exercises to your program for a strong foundation…if your not already. Back extensions, leg raises, pikes, ect.
When I had my issue with squats I looked like I was doing military style monkey fuckers, back bent at about a 45 even though my eyes were in the sky. Damn it looked ridiculous.
What fixed me was a few workouts with stupid light weight and really slow reps as well as consistency. I’d run through my head the things I needed to focus on for every rep, doing it really slow.
I also keep my hands as far away from my ears as possible, this always seems to straighten me out, but I doubt that technique is best for everyone or even recommended by S&C coaches. It’s just what I do to stay honest.
Good luck bro, we’ve all been there at some point or another.
B.
[quote]Dedicated wrote:
Phatshady912 wrote:
I tried looking at the ceiling and people tell me my back still rounds… lol. I think I am doomed to have shitty squatting form! I call it my combination goodmorning/squat… everyone else calls it how to fuck up your back
Ohh well I’ll keep trying to fix my form.
I hope you really don’t mean the ceiling. Looking up to high can throw off form just like looking down.
As someone else stated try very low weight or the bar only and slowly start to add light weight.
If your form is that atrocious you need to strengtion your weak points and form by using light weight and gradually bringing it up.
D[/quote]
Yeah, squat form talk is cool and all, but jeez, who the hell is that in your avatar. Its been bothering me all day.
TELL ME, DEDICATED
alrite, thanks a lot guys! I’ll repost if I can’t get it right within a week or two. Ill make sure to stare straight ahead and keep my elbows under. Ill get a video next time.