Squats help

[nerdalert]

I have been reading alot lately about squatting techniques and form. I am really trying to get my form correct so my legs will grow. I have seen a bunch of people mentioning opening up your hips as part of correct technique, can someone please help me with that? Also how do you get to the point of getting your ass to the ground ? Is it just flexibility? Thanks guys.

 

[DADAWG]

I have been reading alot lately about squatting techniques and form. I am really trying to get my form correct so my legs will grow. I have seen a bunch of people mentioning opening up your hips as part of correct technique, can someone please help me with that? Also how do you get to the point of getting your ass to the ground ? Is it just flexibility? Thanks guys.

try moving your feet to just a little wider than shoulder idth and then pointing the toes out slightly.

stretch at every oppurtunity throughout the day to improve flexibility to get a deeper squat.try just grabbing the door jam and dropping down into squat position , trying to get deeper .its a slow but steady process.

 

[nerdalert]

thanks dawg, squats have always given me a tough time. I really want to develop the correct form so that I can actually move respectable weight. I can do a bunch on the leg press with good form but the squat is a different animal.

 

[Bezoe]

Start your routine off with lightweight.. (135 for me). I do 10 or 12 slow reps and let the weight stretch out my quads at the bottom of the lift. Leg day is the only day i use cardio to warm up before lifting. I do stairstepper for 5 min. This will increase the bloodflow to your legs and especially your quad tendons. Increased bloodflow= increased tissue extensibility. I do about 2 or 3 sets of the lightweight squats, getting a good stretch at the bottom. I feel that this even helps me lift more weight when i get to my working sets.

And I agree with Dawg about spreading the feet and pointing toes out a bit, if its comfortable to you.

 

[nerdalert]

I do warmup with 10-12 minutes of cardio and then really light sets to get loosened up. I will try messing with my stance also, thanks.

 

[DADAWG]

thanks dawg, squats have always given me a tough time. I really want to develop the correct form so that I can actually move respectable weight. I can do a bunch on the leg press with good form but the squat is a different animal.

many people with a bad squat and heavy leg press have strong legs but a weak lower back.throw some good mornings into your routine.

 

[nate212]

Remember to maintain lordosis in lower back dont let it round, keep tibias as perpendicular to ground as possible, try not to let knees get out in front of toes.

Dadawg has good point with low back weakness. Make sure your posterior chain is strong, may have to really drop weight to get this up to spead. If you sit alot at work you tend to get tight hip flexors and stretch out the gluteus making them less effective and harder to recruit.

Also may help working some dead lifts, REmember to drive the hips forward and not lift with the back. Work to really clench the ass just use spinal erectors to keep back static

 

[nerdalert]

Cool, thanks for the advice.

 

[shockandawelifter]

for flexibility do this after some body squats,lunges or anything to get your body temp up to where your sweating.

YouTube - DeFrancosTraining.com - sample mobility drills

YouTube - Hip Mobility and Flexibility For Athletes Part II


If you do this you will be the limbo champ at your next party.


Remember this when squating. Imagin your a slut with a new boob job. Show off your crotch and show off your tits. knees out and chest up. lol