When doing squats in a power cage, do you face the front or the back? Just wondering, because most squat form descriptions I've read say get the bar on your back and step BACK, which would mean I'm facing the wall when in the cage.
Just wondering, so you know, I don't look like a complete fool. Well, I've been facing the front since Feb of 2007, so I guess I already look like a fool if I've been doing it wrong.
Maybe it would help you to see it being done. Here is one of the Squat Rx teaching videos. This whole series of videos is excellent. In this video he is teaching bar positioning and squat depth, so it shows him setting up in the rack before stepping back.
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Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
The whole Squat Rx series is good. You might want to watch some of the others. I linked them above. The post I link to is mine and I've written a small description next to each video so you'll know kind-of what it's going to be about.
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Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
Don't worry about looking foolish because of the direction you were facing. There are many people who do much more foolish things than facing the front on the squat rack.
Thank you for that video! I was already having some anxiety at the thought of outgrowing my dumbbells (in another 2-3 workouts, I would say) and having to figure out how to do this in the gym with a barbell without looking like a complete dork...
Don't ever be afraid to ask questions like this. Nobody knows how to do any of these things until they've been taught, or learned by observation.
I could make a list of all the stupid things I've done in sports and exercise without knowing any better, but it would take me all day, and I'd probably need extensive therapy afterwards.
And to echo what Emoore said, the stupidest things in the gym are done by the people who don't think they need to ask questions. The person like you, who's smart enough to ask questions first, will never be able to match some of the crazy-ass things we old-timers have seen.
Great video. I was noticing how wide his stance is. Is that what we want? I think I usually keep my stance a tiny bit wider than hip width. I also typically do a parallel squat...not full. I would think to do full, you really need that wider stance. Is it really all determined on how we feel? Or should we really shoot for that wider stance with the toes pointed out a bit? Thanks!
Great video. I was noticing how wide his stance is. Is that what we want? I think I usually keep my stance a tiny bit wider than hip width. I also typically do a parallel squat...not full. I would think to do full, you really need that wider stance. Is it really all determined on how we feel? Or should we really shoot for that wider stance with the toes pointed out a bit? Thanks!
Find whatever width of stance feels the most comfortable to you.
The full squat (also called the Olympic squat) is usually performed with a narrower stance. It's easier to get deep when your feet are narrower. The parallel squat (also called a powerlifting squat) is usually performed with a wider stance and places more emphasis on the hips. Toeing out just helps you get more depth and takes some stress off your hip joints.
You want to learn to squat as deep as your mobility will allow. So squat as deep as you can without losing good lumbar position and without your tailbone tucking under.
Morkai linked this excellent article from Alwyn in another thread, but I'll link it again here because it addresses this topic:
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
I read that article, but I am very wary of squatting lower than parallel. I tried doing it that way with just bodyweight and my knees cracked every time. Is it possible that for some people it's just better to do it parallel? I feel like there's more stress on my knees going deeper.
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My knees crack like crazy too. I think I'll try it, since I don't seem to be having any pain at the moment. But, I think I'll lower my weights a bit first. I'll give it a shot on Friday's workout.
I read that article, but I am very wary of squatting lower than parallel. I tried doing it that way with just bodyweight and my knees cracked every time. Is it possible that for some people it's just better to do it parallel? I feel like there's more stress on my knees going deeper.
Here I am on the Internet with only your posts for information. I couldn't begin to tell you that everyone should squat below parallel. Lots of people are not capable of squatting low, and for lots of reasons.
I will say that it's desirable to squat as low as your body will allow with good form. I will also say that I think it's smart to work on mobility drills or other techniques in an effort to improve squat depth, because how low you can squat is representative of your joint health. We start out like this, with perfect squat technique:
And then something happens. What happened? How can you fix it?
Here's some reading about joints that make noise. It might add to your understanding of what's going on in your own body.
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
Always face the north by northeast. Just teasing, but that was a unique question. I have heard other questions like this which I think is much better then a women asking how to use the leg extension machine to sculpt the outer thighs
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I tend to face the mirror so I can look myself in the eye and tell myself, I can do it! Self-motivation works best when you can view yourself honestly.
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Squat Rack/Power Cage Question
It's a good article on squats too. (Just in case you run out of good things to read. 
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