Squatting Myths

[azmark]

I love squats and go deep until my butt is inches off the floor, luckily I can flex down that far. I don't like starting off with squats, I like my legs to be exhausted before I do them so that way my legs get a better pump rather than just loading on plates and feel like a tough guy with a lot of weight on my back.

Anyone add squats to their leg days?

http://www.biomechfit.com/2012/02/09...-refuse-to-die

[Dennis]

I do squats at the start of every workout. They are the core exercise in Starting Strength. I really like doing them (along with deadlifts, my other favorite). I definitely go below parallel and put the bar lower on the back (as opposed to on top of the shoulders), wrists straight, hands doing no work and just resting, and looking about 5-6 feet in front of me/imagine holding a tennis ball between my neck and chin. Rippetoe give excruciatingly detailed instructions on how to perform the squat and it has worked fine for me so far.

[AverageJoe]

I'm doing the SS routine as well, and bought a 'Manta Ray'----best $$ I've spent on fitness equipment since barbells!! I can now concentrate on doing my squats rather than how much the bar is killing me!! Far better than the old rolled-up towel.

[Walker]

I'm relearning how to do squats because for the longest time i've been raising up on my toes instead of my heels. And guess what? I've been having pulled muscles in my back constantly. My problem is there is no squat rack in my gym. Just a Smith machine. And i hate that thing for squats. But i've been playing around with bix squats and placing 5 lb plates under my toes to learn to push up on my heels. It's a work in progress.

[DogHair]

I love squats. Always a big part of my program. Doing 5/3/1 right now. Back squats, squats with bands and zerchers with an atlas stone in the mix right now. I haven't quite figured out the bands yet but they're fun.

I kind of like the feel of big weights. I workout alone so nobody to impress but myself.

[azmark]

I'm relearning how to do squats because for the longest time i've been raising up on my toes instead of my heels. And guess what? I've been having pulled muscles in my back constantly. My problem is there is no squat rack in my gym. Just a Smith machine. And i hate that thing for squats. But i've been playing around with bix squats and placing 5 lb plates under my toes to learn to push up on my heels. It's a work in progress.

You probably need a wider stance. I've only heard of people using planks under their heels because of the inability to be able to flex their foot enough to do a proper squat.

Smith machines are great. You just have to be careful with form because you can hurt yourself since there is no give for arms swaying. I use them for squats since it helps keep me stable since I go to the floor on squats. I also prefer them if I'm doing drop sets with incline bench since I don't have a spotter most of the time.

[huntingdan]

I do all of the "core" powerlifts twice a week, and the "other stuff" once a week. I love squats and deadlifts, the ONLY reason I don't go past parallel is because I'm in sports medicine field and have seen to many people tear their meniscus by going past parallel. When I get to 90 I head back up, I don't see it as a problem going past but I just see to much injury that way since the femur can actually "roll" back of the tibia going that deep.

Do what works for you, if you like it then keep it up, that thought just sits in my head and is the ONLY reason I don't.

[LegendofVogel]

Squats are my favorite lift, and the one that I am best at. The key to doing them right below the parallel mark is learning, (gaining enough flexibility) to not supinate your pelvis/round the lower lumbar past when the hips pass the knees. It take time to learn this, and time to gain the flexibility. IMHO people tear their meniscus going past parallel is they push the tibia too far forward (knees over toes), and move their center of gravity forward with too much flexion in the trunk. Puts an aweful lot of pressure on the knees. the fix of course, is hamstring and hip mobility exercises.

[Walker]

You probably need a wider stance. I've only heard of people using planks under their heels because of the inability to be able to flex their foot enough to do a proper squat.

Smith machines are great. You just have to be careful with form because you can hurt yourself since there is no give for arms swaying. I use them for squats since it helps keep me stable since I go to the floor on squats. I also prefer them if I'm doing drop sets with incline bench since I don't have a spotter most of the time.

For Benches i love the Smith machine because of the same reason you do, i workout alone and it's nice to have the safety from a smith machine. If i hate a piece of equipment it's usually because i don't get any results from it or i'm injuring myself on it. And with squats it feels like i'm wanting to move back a bit but the bar won't let me so i'm kinda fighting the resistance of the weights plus the bar in it's track. Kinda like a put your weight against the bar and slide it up. And before anyone tells me i'm doing it wrong i know i am it's just taking me time to totally relearn everything i thought was right is terribly wrong with the way i've been lifting things lol. Another problem i have is ego. You see someone with a bar so loaded with plates that it bends then i come along and put two small plates on there you kinda feel like a wuss! So i just need to get my stuff together and take it slow. I'll figure it out sooner or later. Haven't let an injury sideline me yet and won't start now!

[Pebcak]

High bar and below parallel. Smith machines are indeed great, to hang your towel on, do strict pullups, stuff like that. For actual strength training though it's just taking up valuable space that could be better utilized.

[azmark]

For Benches i love the Smith machine because of the same reason you do, i workout alone and it's nice to have the safety from a smith machine. If i hate a piece of equipment it's usually because i don't get any results from it or i'm injuring myself on it. And with squats it feels like i'm wanting to move back a bit but the bar won't let me so i'm kinda fighting the resistance of the weights plus the bar in it's track. Kinda like a put your weight against the bar and slide it up. And before anyone tells me i'm doing it wrong i know i am it's just taking me time to totally relearn everything i thought was right is terribly wrong with the way i've been lifting things lol. Another problem i have is ego. You see someone with a bar so loaded with plates that it bends then i come along and put two small plates on there you kinda feel like a wuss! So i just need to get my stuff together and take it slow. I'll figure it out sooner or later. Haven't let an injury sideline me yet and won't start now!

yeah, ego will get you hurt. There are tons of guys at my gym who load the bar and squat to pump out a 1/4 rep for a few sets. When I use to go parallel my weight went up to 405 for 12 reps. Now that I go ass to grass I only go 225 and seen the most growth in my sweep from changing my squat so I could care less what anyone else squats. I love watching a couple of old school lifters in my gym because all they use is light weight and look great so it just comes down to quality at the end.

[azmark]

High bar and below parallel. Smith machines are indeed great, to hang your towel on, do strict pullups, stuff like that. For actual strength training though it's just taking up valuable space that could be better utilized.

big difference between trying to build your strength and to build your physique.

[Pebcak]

big difference between trying to build your strength and to build your physique.

Same problem with a smith machine though isn't it? The bar is inhibited from travelling in a natural path and you're forced to move it in a certain way. No one lifts naturally the way a smith machine forces you.

[COHunter]

I have a smith machine, but I can't get my hands on the bar for squats, I'm too wide for the machine. I can do them, but it's a bit of a trick to unlock the bar from the rack and then not being able to have my hands on the bar during the lift is a bit odd, but in a weird way it does help with my form, really have to keep the back straight and not lean too far forward. Can't put too much weight on, but that's ok, good form with lower weights is better than a ton of weight and a trip to the ER.

Never been a fan of going beyond parallel, would argue the benefit wouldn't outweigh the risk, but if it works for others go for it. I'd just never recommend anyone to do it. Similarly never much of a fan of the box squat, too much pressure on the spine with no real benefit. If you do squats properly the box is not needed anyway.

[BingeAndPurge]

I've never heard or seen anyone get hurt going ATG (below parallel) on a squat EXCEPT for on a Smith. My squat form has never been great. I have a long back and tend to bend too far forward. My therapist had me doing bodyweight squats with my nose and toes against a wall, and I am lucky if I make it to parallel.

A bodybuilder buddy of mine who I used to see at the gym all the time noticed me bending too far over ten years ago introduced me to the safety squat bar and handles. Sadly, I've only seen this at a few other gyms because it can be a lifesaver.

I stopped squatting heavy the day I woke up and couldnt get out of bed because my back was so destroyed, and that was the second time that had happened. I'm with Mark, pre-exhaust first, and then go lighter with the weight. And work in a widowmaker set from time to time lol

[Walker]

I have no choice but to use the smith machine. I could (and have) use the EZ Curl bar for squats but the zig zag shape of the bar digs into my neck. Then there's always dumbells but i just can't seem to get the same performance out of them. I'm 6'4" and everytime i lower myself i usually touch the ground with the dumbells which totally ruins my squat. And forget about placing them on my shoulders that also doesn't work for me. So i'll just use lower weight/higher reps until i get the hang of it. It was leg day again today and i did fine with the smith machine. The key for me is not to get cocky with this thing because it shows me real quick who the boss is. And it's not me!

[SalvadorMontenegro]

I remember when I was a senior in high school and weight training was my first class of the day - squats followed by six hours of having to climb three flights of stairs on rubber band legs. Good times.

[azmark]

The key for me is not to get cocky with this thing because it shows me real quick who the boss is. And it's not me!

The weights never lie

[COHunter]

I remember when I was a senior in high school and weight training was my first class of the day - squats followed by six hours of having to climb three flights of stairs on rubber band legs. Good times.

I have the exact same memories! Good times indeed!

Man, with all this talk of lifting I really need to get back to a regular program!

[spoonman]

Squats are one of my core strength exercises which I'll usually do 6 x 3-5. I also do goblet squats on another day for around 10 reps.