Learning how to squat the right way...

[Brat]

So yeah...my co-worker helped me with my squat form this morning, and I learned I'm weak!! I also learned it's a freakin' 20-step process, almost...
1) Unrack the weight
2) Step back and get feet positioned correctly
3) Look up
4) Puff out your chest
5) Stick your ass out
6) DOWN!
7) UP!
8) Repeat...

Part of me is upset with the numbers I put up, but the other part of me is glad I finally learned how to do a proper squat...to parallel even...What I was wondering was where y'all position the bar?? I have a problem with that...I don't have the "shelf" of traps to rest the bar on, and I can't go too low or my arms will get in the way and it slides down...I end up with it right on my neck...Co-worker said to do "face pulls" (high-pulley cable rows with a rope) to build up my shelf...what do y'all recommend??

 

[blackbeard]

push your abs out that will help you arch your upper and lower back
depending on how heavy try not to take too many steps back..just enough to clear the rck

break at the hips first and remeber to push the knees out(spreading the floor)

i generally carry the bar low on my back not on the neck youll need to pinch your shoulder blades together and that will allow u to carry the bar lower

 

[DaLinkWent]

push your abs out that will help you arch your upper and lower back
depending on how heavy try not to take too many steps back..just enough to clear the rck

break at the hips first and remeber to push the knees out(spreading the floor)

i generally carry the bar low on my back not on the neck youll need to pinch your shoulder blades together and that will allow u to carry the bar lower

I bolded the advice I recently got this as well. In addition to doing this it was recommended that I pull down on the bar when squating while pinching your shoulder blades together and ALWAYS make sure you get those knees OUT!

 

[Brat]

I can't seem to carry the bar too low...I need to build up my traps or something...with it low, it feels like it's going to roll right off my back...

 

[blackbeard]

are you using the pad? if so DONT
also make sure you are squeezing your shoulder blades together..itll take a little practice..

make sure to widen out your grip as well..my gym doesnt have a squat bar and the rack sucks so its hard for me to grip the bar out by the plates but i do go as far as the rack lets me..just be careful ive come close to pinching off a finger or two a few times LOL

 

[DADAWG]

are you using the pad? if so DONT
also make sure you are squeezing your shoulder blades together..itll take a little practice..

make sure to widen out your grip as well..my gym doesnt have a squat bar and the rack sucks so its hard for me to grip the bar out by the plates but i do go as far as the rack lets me..just be careful ive come close to pinching off a finger or two a few times LOL

same here with the bar , im all the way against the collar on a conventional bar .

 

[DADAWG]

So yeah...my co-worker helped me with my squat form this morning, and I learned I'm weak!! I also learned it's a freakin' 20-step process, almost...
1) Unrack the weight
2) Step back and get feet positioned correctly
3) Look up
4) Puff out your chest
5) Stick your ass out
6) DOWN!
7) UP!
8) Repeat...

Part of me is upset with the numbers I put up, but the other part of me is glad I finally learned how to do a proper squat...to parallel even...What I was wondering was where y'all position the bar?? I have a problem with that...I don't have the "shelf" of traps to rest the bar on, and I can't go too low or my arms will get in the way and it slides down...I end up with it right on my neck...Co-worker said to do "face pulls" (high-pulley cable rows with a rope) to build up my shelf...what do y'all recommend??

what shoes are you wearing bro . the wrong footwear can ruin your squat .

 

[Brat]

are you using the pad? if so DONT
also make sure you are squeezing your shoulder blades together..itll take a little practice..

make sure to widen out your grip as well..my gym doesnt have a squat bar and the rack sucks so its hard for me to grip the bar out by the plates but i do go as far as the rack lets me..just be careful ive come close to pinching off a finger or two a few times LOL

No pad...I may be a girl, but I'm not a wuss

My grip is pretty wide...I, myself, almost pinched my fingers this morning...

As for shoes...I don't wanna say, because I know Imma get my ass reemed out for it...I was thinking of using my adidas shell toes because the soles are completely flat, like C/Ts...I have a tendency to get on my toes when I'm squatting, so my co-worker made me put plates under my toes...

 

[DADAWG]

No pad...I may be a girl, but I'm not a wuss

My grip is pretty wide...I, myself, almost pinched my fingers this morning...

As for shoes...I don't wanna say, because I know Imma get my ass reemed out for it...I was thinking of using my adidas shell toes because the soles are completely flat, like C/Ts...I have a tendency to get on my toes when I'm squatting, so my co-worker made me put plates under my toes...

if you get on your toes use a flat sole like cts or wrestling shoes . do NOT put plates under your toes .

 

[Brat]

if you get on your toes use a flat sole like cts or wrestling shoes . do NOT put plates under your toes .

Gotcha...no plates!!

 

[inked1]

what's meant by knees out?
Is it just making sure they are pointed out instead of in(knock knee)?
thanks

 

[blackbeard]

what's meant by knees out?
Is it just making sure they are pointed out instead of in(knock knee)?
thanks

i used the term "spreading the floor" with your feet you should be pushing with the outside of the feet not really digging your heels into the ground this will help you push your knees out rather than have them caving in or moving to far forward

 

[ectomorph]

what shoes are you wearing bro . the wrong footwear can ruin your squat .

She's a girl bro.

 

[Brat]

She's a girl bro.

Hey, I'm used to it...

 

[pullinbig]

Hey, I'm used to it...

come by the gym monday afternoon and we'll get ya on the right track.

 

[inked1]

i used the term "spreading the floor" with your feet you should be pushing with the outside of the feet not really digging your heels into the ground this will help you push your knees out rather than have them caving in or moving to far forward

thanks mate

 

[DADAWG]

sorry

Hey, I'm used to it...

i didnt notice the gender but at least at my age i can blame it on being senile
i hope all is forgiven even if i forget again and i probablly will lol . i REALLY REALLY like haveing a couple of ladies hanging in the training forum to keep us in line so if any flirting or cutting up done by ANYONE crosses the line from fun to uncomfortable please let me know and dont just fade away .

 

[Brat]

i didnt notice the gender but at least at my age i can blame it on being senile
i hope all is forgiven even if i forget again and i probablly will lol . i REALLY REALLY like haveing a couple of ladies hanging in the training forum to keep us in line so if any flirting or cutting up done by ANYONE crosses the line from fun to uncomfortable please let me know and dont just fade away .

It's cool...no worries...When I'm in the gym, I'm as hardcore, if not more, than most guys around me, so when it comes to training, as long as you don't call me weak (only I can do that!), I'll be okay with whatever else you feel like calling me...

 

[DaLinkWent]

are you using the pad? if so DONT
also make sure you are squeezing your shoulder blades together..itll take a little practice..

make sure to widen out your grip as well..my gym doesnt have a squat bar and the rack sucks so its hard for me to grip the bar out by the plates but i do go as far as the rack lets me..just be careful ive come close to pinching off a finger or two a few times LOL

What's the advantage of holding the bar far out towards the plate? I've done a slightly wider than shoulder width in the past.

 

[DADAWG]

What's the advantage of holding the bar far out towards the plate? I've done a slightly wider than shoulder width in the past.

once your back reaches a certain thickness holding the bar closer is almost impossible since the bar is actuall farther behind you than before also people who try to force themselves to hold the bar too far in tend to kick their elbows back and fold at the waist when the squat .just pick a nice comfortable hand spaceing