How to perform a full squat if youre not flexible

[TecHNooB]

To make it short and sweet, I always feel like I'm going to fall backwards if I go too low. The only way I manage to do squats is with a wide stance. But I'll be damned if I can't do a full squat the right way considering its the ultimate size builder. Any tips or ideas? I'll have a ton of time to work on this in the next 3 weeks (my work session ends this wednesday! fvck yes!) Leaves tips or laugh at sad state of affairs

 

[Riverhound777]

Work on using a low-bar grip. It helped me a lot with my stability. You may have to have a wider grip and stance, but there is nothing wrong with that. How wide of a stance are you talking?

 

[Ultima200]

Sounds like you are not performing the exercise properly. When performing a squat, your back should remain as straight as possible and should be almost perfectly vertical relative to the floor. You also need to consider that a proper squat uses almost EVERY muscle in your upper body and in your abs/obliques. The more work you do on these areas the better your squats will turn out. Wideness of grip has little to nothing to do with a proper squat. Form is everything.

 

[Maleficus]

http://www.youtube.com/view_pl...ist?p=C03D688F10C4DE1F

This is awesome, use it to it's fullest.

 

[Riverhound777]

Originally posted by: Ultima200
Sounds like you are not performing the exercise properly. When performing a squat, your back should remain as straight as possible and should be almost perfectly vertical relative to the floor. You also need to consider that a proper squat uses almost EVERY muscle in your upper body and in your abs/obliques. The more work you do on these areas the better your squats will turn out. Wideness of grip has little to nothing to do with a proper squat. Form is everything.

Ummm I don't think so.

 

[TecHNooB]

Originally posted by: Riverhound777
Work on using a low-bar grip. It helped me a lot with my stability. You may have to have a wider grip and stance, but there is nothing wrong with that. How wide of a stance are you talking?

Wider than shoulder width. Feet outwards (not forwards).

Should your back be arched similar to when performing deadlifts? If I could arch forwards I'd prevent myself from falling down.. which, I take, is bad form

 

[Riverhound777]

Originally posted by: TecHNooB

Originally posted by: Riverhound777
Work on using a low-bar grip. It helped me a lot with my stability. You may have to have a wider grip and stance, but there is nothing wrong with that. How wide of a stance are you talking?

Wider than shoulder width. Feet outwards (not forwards).

Should your back be arched similar to when performing deadlifts? If I could arch forwards I'd prevent myself from falling down.. which, I take, is bad form

Arch back is good. You can lean forward, but don't let your back round. Feet out at 30 degrees is good, they don't need to be straight. I would buy a copy of Starting Strength to get more info.

 

[Special K]

Originally posted by: Riverhound777

Originally posted by: Ultima200
Sounds like you are not performing the exercise properly. When performing a squat, your back should remain as straight as possible and should be almost perfectly vertical relative to the floor. You also need to consider that a proper squat uses almost EVERY muscle in your upper body and in your abs/obliques. The more work you do on these areas the better your squats will turn out. Wideness of grip has little to nothing to do with a proper squat. Form is everything.

Ummm I don't think so.

Yeah, your back is not going to be perpendicular to the floor throughout the whole squat movement. Watch a video clip of any elite powerlifter doing a squat - they will bend forward at the waist to keep the bar in line with their center of gravity.

You should keep your back straight and tight throughout the squat (i.e. not rounded or hunched over), but it will not be perpendicular to the ground.

 

[brikis98]

this is a decent writeup and this has a ton of "check my form" videos and critiques. and ignore what Ultima200 said - your back will NOT be "perfectly vertical relative to the floor" when doing a squat.

 

[crt1530]

Originally posted by: Ultima200
Sounds like you are not performing the exercise properly. When performing a squat, your back should remain as straight as possible and should be almost perfectly vertical relative to the floor. You also need to consider that a proper squat uses almost EVERY muscle in your upper body and in your abs/obliques. The more work you do on these areas the better your squats will turn out. Wideness of grip has little to nothing to do with a proper squat. Form is everything.

You have no idea what you're talking about.

 

[BeauJangles]

Originally posted by: Ultima200
Sounds like you are not performing the exercise properly. When performing a squat, your back should remain as straight as possible and should be almost perfectly vertical relative to the floor. You also need to consider that a proper squat uses almost EVERY muscle in your upper body and in your abs/obliques. The more work you do on these areas the better your squats will turn out. Wideness of grip has little to nothing to do with a proper squat. Form is everything.

The only way to keep your back "perfectly vertical" while squatting is to use a smith machine or something and basically lean against AND to not go below parallel.

A proper squat keeps the weight centered over your feet. As your ass sticks out, your back will NOT remain perpendicular to the floor.

 

[EvilYoda]

Originally posted by: BlinderBomber

Originally posted by: Ultima200
Sounds like you are not performing the exercise properly. When performing a squat, your back should remain as straight as possible and should be almost perfectly vertical relative to the floor. You also need to consider that a proper squat uses almost EVERY muscle in your upper body and in your abs/obliques. The more work you do on these areas the better your squats will turn out. Wideness of grip has little to nothing to do with a proper squat. Form is everything.

The only way to keep your back "perfectly vertical" while squatting is to use a smith machine or something and basically lean against AND to not go below parallel.

A proper squat keeps the weight centered over your feet. As your ass sticks out, your back will NOT remain perpendicular to the floor.

Maybe the laws of physics don't apply to him, have you considered that???



Speaking of squats...I just started doing overhead squats after seeing crossfit using it so often...holy @$&!#.

 

[gramboh]

Man, you got SERVED.

 

[KoolDrew]

What makes you think having a wide stance makes it "the wrong way?"