ExRx.net

The question of squatting form comes up ALOT.
Here are some tips collected on the board.

1. Stu posted this:
Quote
Take a look at the Squat Rx series on Youtube. They will help you with your form. You mentioned some rounding during a full squat. I'm going to assume you mean your hips are tucking under and your lower back is rounding. That's normal due to tight hamstrings but is not acceptable and is addressed in the first video.

Full squatting below parallel is harder than squats to parallel but much better for you mainly because it aids in knee stability so it really pays to get the form right.
End Quote
He informs me he got it from the T-mag forum here
http://www.t-mag.com/tmagnum/readTopic.do?id=1652321

2. Good information by Coach Rippetoe (lecture, video) can be found at Crossfit.com in the Exercise video/demo section
3. Also great info here on the general forum in the thread "Full squat:Back Angle"
Tim

Excellent resource. I did the stretching exercises on the first video last night at the gym, then I practiced squatting as low as possible with an empty bar. Maybe this time I'll keep my resolution to clean up my squat. Thanks.

The guy who made the Squat Rx series now has a blog: http://squatrx.blogspot.com/

His name is Boris and he sometimes goes by Johnny Mnemonic 2.

There is a link to the videos on the right.

Here is his youtube page:
http://youtube.com/user/johnnymnemonic2

He has a forum here:
http://johnnymnemonic.proboards44.com/index.cgi


Stu

Tks Stu, that info will DEFINATELY dome in handy.
Tim

This article but Charles Poliquin addresses some of the common myths about squats. This is definately a must read. I'm not sure if this is the best place to post this but I assume that people looking for squat information will look here first.

http://www.charlespoliquin.com/Articles ... spx?ID=388

Good post.

An aside - I've always wonder whether Charles Poliquin was an 'elbows back' guy or an 'elbows forward' guy. Turns out he's elbows forward.

Not trying to start an arguement or anything, you need to do what's comfortable. Just thought it was interesting to note.

KPj

That's the first I've ever heard of 5 of those 8.

This was a good article on the box squat from Elitefts.com. There are some good general tips in there as well.
http://articles.elitefts.com/articles/training-articles/efs-classic-squatting-from-head-to-toe/

Are there ways to construct other alternatives to boxes that can't bear weight for those of us who want to diminish pressure on the coccyx? Like suspending a string of band so we have a feeling feedback about depth yet that putting significant weight on it is not an option?

You can use a resistance band across the squat rack at the right depth. You'll feel it when you reach it.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

This sounds like something I could use a bungy cord for, that way I could just clip on and not need any knots =)

Tycoil,

Reverse Car Strap Squats

I have used a verison of this in training. I anchor car strap to the top of the power rack and then suspend the bar from them at a determined height...parallel, below parallell, and sightly above parallell.

This show the use of Reverse Straps with Good Mornings. http://www.youtube.com/watch?v=jQBbBo9XsfQ

You can do the same thing with squats, bench press, etc.

Spud Supsension Straps are now being sold for this purpose. Spud Supspension Straps are over priced Car Straps.

Car Straps are just that, straps to tow cars with. I paid about $20 for a pair that will support about 3500 lbs.

You can purchase Car Straps from some place locally in your area or from McMaster Carr for about 1/3 the price of Spud Suspension Straps.

Here's McMaster Carr' site. http://www.mcmaster.com/#

Put "Lifting Straps" into search at the site.

Concentric ONLY Training

Another training method you can perform with Car Staps or power rack is concentric only training. You drive the bar up from the bottom and then let it drop back down to the straps or power rack.

I prefer the straps because there is not noise. When yuo drop the weight down to the metal pins in a power rack, it sounds like someone's like hell.

Reverse Band

I then do as Stu mentioned, I attach bands to the top of the rack and then to the bar. Thus, I the weight deloads as I lower it and the reloads as I ascend.

This method does not place as much stress on the lower back, as you mentioned.

Kenny Croxdale

_________________
Thanks TimD.

_________________
Thanks TimD.

Here is one tutorial, The importance of squat rack.

_________________
Don’t run if you can walk, don’t walk if you can stand, don’t stand if you can sit,
and if you sat, might as well lie down and take a nap.