I've been reading that full/deeper squats are better for you then squatting parallel, but I can't seem to do it. With shoes, without shoes, everytime I try, my heels come off of the ground and honestly it doesn't feel too good on the knees. I've also tried it with feet shoulder and hip width apart. Any suggestions?
Going all the way down depends on hip, hamstring, and ankle flexibility, too. As for the knees, yours might be pulling in or out; I know mine have a tendency to cave in.
The Squat Rx videos (Squat Rx update) teach all the points of squatting. Those would probably be a good place to start.
I'm going to start videotaping my squats (once I find the camcorder battery!) to make sure I'm doing them right.
(And if that doesn't work, you can search the forums for "Squat Rx"; the post is the first one returned. Lisa~ posted a huge list of the Squat Rx videos.)
What happens if you don't go as low on a squat as recommended?
Does it work different muscle groups, is there a chance of injury, does it ''really'' take away form the excercise.
I'm just curious, because in the book Lou talks about form, I beleive for squat, but could be deadlifts, and the gist that I got is that we shouldn't ''freak out'' about form so much. Some people lift differently and their bodies move differently.
Now after so much discussion on form, I worry that I haven't taken this seriously enough.
I've noticed lately that if I go down to low, something pulls in my outter thigh, and I get the sense that if I went any lower, I might strain a muscle a not be weight lifting for a bit....so in order to avoid this, I haven't been going down so low on my squats (probably thighs parallel to the floor).
I'm just wondering if I'm missing out on the benefits of the squat
1. Without a bar, squat all the way down.
2. Put your left elbow inside your left knee and your right elbow inside your right knee.
3. Clasp your hands together between your knees.
4. Your elbows will be pushing your knees outward and you'll feel a stretch inside your thighs.
5. Make sure that your feet are pointing in the same direction as your knees.
6. If your hams aren't touching your calves, stay in this position for a few seconds and stretch yourself out.
7. Stand up, thinking about lifting your tailbone first. Don't push with the legs as much as you think about lifting the tailbone. This is the first movement out of the bottom of the squat.
8. Repeat
I have been doing this before I squat and really thinking about it while I squat and it has helped me. Of course, there's a lot more I have been trying to incorporate from reading Starting Strength, but my main thing has been really getting deep enough because I realized that my "parallel" wasn't really "parallel" at times.
What happens if you don't go as low on a squat as recommended?
Does it work different muscle groups, is there a chance of injury, does it ''really'' take away form the exercise?
Good question. Partial squats will not activate the hamstrings, and the amount of force on the patella tendon increases exponentially. What WILL happen if you do partial squats is that your quadriceps will become disproportionately strong as compared to your hamstrings
Much, much more on this in Rippetoe's Starting Strength FAQ
I watched the videos that were posted above (link) and I really watched my form and noticed that my knees where not pointing in the same direction as my toes...were off just a little. When I really focused on keeping my knees in line where my feet are pointing, I was able to squat deeper, a little past parrallel....I guess that's a good place to start!! Thanks for the link.
TXGirl, For the longest time I was never able to fully squat all the way down without rising to my tiptoes, either. I thought it was because I was bottom-heavy but then one day I noticed a little kid at the playground who couldn't squat without lifting his heels, just like me.
So I wrote to Mistress Krista of stumptuous.com and asked what it meant when people squat and lift their heels.
She said it was a common problem for beginners, partly a lack of ankle/calf flexibility and partly a balance and technique issue. She said widening my foot placement would help and that as I became more flexible and stronger, I could narrow my stance.
She also gave me a small list of other things to try, including holding on to a railing while trying to sit down into a squat, which I could only do with my club step under my behind.
It took me about two weeks of daily practice before I could squat all the way down without holding on to something or needing a club step to land on. Getting up took more practice. Then I had to learn how to do it with weights. I had to start with a broomstick and work my way up.
1. Without a bar, squat all the way down.
2. Put your left elbow inside your left knee and your right elbow inside your right knee.
3. Clasp your hands together between your knees.
4. Your elbows will be pushing your knees outward and you'll feel a stretch inside your thighs.
5. Make sure that your feet are pointing in the same direction as your knees.
6. If your hams aren't touching your calves, stay in this position for a few seconds and stretch yourself out.
7. Stand up, thinking about lifting your tailbone first. Don't push with the legs as much as you think about lifting the tailbone. This is the first movement out of the bottom of the squat.
8. Repeat
I have been doing this before I squat and really thinking about it while I squat and it has helped me. Of course, there's a lot more I have been trying to incorporate from reading Starting Strength, but my main thing has been really getting deep enough because I realized that my "parallel" wasn't really "parallel" at times.
MissJane this is very helpful. I do full squats but when I am pushing back up I feel sort of "off". But the part about lifting with the tailbone is really useful "visual" and I have tried the exercise above a few times and it feels much better. Now I have to try it with some weight.
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