Why can't a I squat properly? - JP Fitness Forums

NeilC · 09-01-2006, 04:28 AM

I've been told my squat form is bad and that I should be sitting down a lot more - that I'm too far forward and my knees are going too far in front of my feet.

But if I try to sit back more then I fall over. I simply cannot do it as advised. Is this a lack of strength somewhere or lack of flexibility or what?

Cheers

Neil

ryan122185 · 09-01-2006, 05:59 AM

lack of flexibility but possibly strength. Practice holding onto a pole or squat cage. and squat while hold this it will help. As far as flexibility goes I'm sure others or more qualified to tell you the stretches.

sean · 09-01-2006, 06:41 AM

absent any information, I'll tell you the one distinction I read that made the difference for me and it may or may not apply to you. It was a piece of Dan John goodness, and it was this, your torso hangs between your legs, it doesn't balance on top of them.

Remember that when you are squating. It completely changed how it fealt for me.

Jason B · 09-01-2006, 06:48 AM

It's most likely a lack of hamstring/posterior chain strength.

Check out Dave Tate's article on how to box squat, that lift will teach you how to squat. And I don't care if you're not a powerlifter, it will teach you how to squat.

Tony Gentilcore · 09-01-2006, 09:11 AM

Do your heels come off the ground when you squat?

bipennate · 09-01-2006, 09:51 AM

Gray Cook has done some interesting work on this, and it's usually an issue of coordination and balance, not restrictions in hamstring flexibility (after all, at the bending of the knee, the hamstring is shortened at the insertion, which basically eliminates the issue of flexibility. It could still be tightness at the achilles, but it's not likely at the hamstrings. I have a client with the tightest hamstrings known to civilized man, and he still full squats with ease).

Practice your form, possibley using a box/chair/bench to sit back onto, teaching you how to negotiate your hips and COG when you drop. A quick search should come up with a number of threads on how to squat properly. It can be tough, but keep at it...you'll get it!

malkore · 09-01-2006, 10:47 AM

I had the same issue, and was given this info:

1. tight hamstrings, or weak hamstrings - so more stiff leg and romanian deadlifts, vs. normal deads, to bring up the hams into balance.

2. stance too narrow - this was a big part of it. I went a few inches wider, and my knees were maybe a half inch ahead of my toes, vs several inches.

so, i'm focusing on better form, better stance, and I agree my hammies are a little weaker than quads so deadlifts are once a week, with romanians another day, and stiff leg deads the other (i do 3x fullbody right now).

just sharing my experience.

dos · 09-01-2006, 11:19 AM

We don't even back squat anymore...at all. I front squat the crap out of our athletes....better form, better depths, better lift.

Alcoholiday · 09-02-2006, 11:06 AM

Quote:

Originally Posted by Jason B

It's most likely a lack of hamstring/posterior chain strength.

Check out Dave Tate's article on how to box squat, that lift will teach you how to squat. And I don't care if you're not a powerlifter, it will teach you how to squat.

this is what i thought as well

Alcoholiday · 09-02-2006, 11:06 AM

Quote:

Originally Posted by dos

We don't even back squat anymore...at all. I front squat the crap out of our athletes....better form, better depths, better lift.

yeah, but front squats suck so bad... and they choke you. :p

Kevin T. · 09-02-2006, 05:56 PM

Quote:

Originally Posted by Jason B

It's most likely a lack of hamstring/posterior chain strength.

Check out Dave Tate's article on how to box squat, that lift will teach you how to squat. And I don't care if you're not a powerlifter, it will teach you how to squat.

Thanks for that link Jason! I hadn't read that before. I had read the squatting big one, but I've never come across that one before. A great read.