Squats help?

  • Posted by a hidden member.
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    Oct 30, 2007 5:14 AM GMT
    At times, I know I'm doing a squat with the correct form. However, on other sets, particularly those with higher weight, I feel like my form is off and that it emphasizes other muscle groups moreso than the ones I'd like (i.e. my gluts). Any suggestions on how to stay consistent with my form when I'm doing a rep?
  • CurvDkBlkTop

    Posts: 30

    Oct 30, 2007 7:21 PM GMT

    First and foremost, make sure your form remains STRICT when doing heavy(heavier) squats. Performing squats with poor form is the QUICKEST way to get an injury.

    What I did was continue to increase my NUMBERS with my squats instead of making BIG jumps in the weight I was using until I felt comfortable with the form, and my suppplimentary muscles (transverse abdominal, hip flexors, lower back) became strong enough to handle heavier weight. If your form is suffering, it's typically a "lag" in the strength of your secondary muscles that is causing your imperfect form.

    Also, you can also throw in deadlifts (for hams, glutes and lower back) as well as Clean and presses (ALL BODY PARTS) to help you get some solid core strength. I did the aforementioned two exercises for 4 weeks and my 10rep squat poundage went up by 50lbs.

  • asupas

    Posts: 234

    Oct 30, 2007 8:11 PM GMT
    I'd never increase my weight with squats until I had the form COMPLETELY perfect. I've screwed up my lower back too many times trying to act tough with more weight. icon_biggrin.gif

    You can also use the hack squat machine, the smith machine, and the leg press to help build some leg strength before you do free weights.

    Even after you've got your form down you can still go back to those machines for variety. I love 'em.
  • Posted by a hidden member.
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    Nov 25, 2007 8:13 PM GMT
    The gluteal machine will work your glutes directly. Stiff leg deadlifts will as well.

    Remember: think through the motion in your head. Once you put your thinking cap on, you'll be able to figure out much of this on your own.

    Heavy squats will make your butt big, especially if you hunch over doing them.

    With regard to form, that's a commons sense thing, really. Stay in control of the weight; go through a full range of motion. On squats, however, my orthopedic surgeon friends tells me not to break parallel (do less than full motion) because of the bursa in your knees and the way breaking parallel taxes that bursa. Look at the anatomy of your knee. I've been fortunate in that in 32 years of lifting, I've never had any knee problems. If you are going to do full motion squats, I'd back off the weight some. Main thing about form is that it's common sense. Your proprioception should develop as you go along, and that'll help.

    If you work your legs, you'll develop proportionately, and your butt will come along. Having a big ass and tiny legs seems silly.