Proper way to squat?

[goldwave84]

Hey guys
I know that this might seem like an easy exercise, but I want to know, what is the correct way to squat? Now, I never let my knees go beyond my big toes, so I have to flex by butt out. So when I did my heaviest (120lbs) I felt a strain in the lower back. Please advice on correct form as I think the squat is a very good exercise.

Thank you

[Newlife]

Originally posted by goldwave84:
Hey guys
I know that this might seem like an easy exercise, but I want to know, what is the correct way to squat? Now, I never let my knees go beyond my big toes, so I have to flex by butt out. So when I did my heaviest (120lbs) I felt a strain in the lower back. Please advice on correct form as I think the squat is a very good exercise.

Thank you

http://www.exrx.net/WeightExercises/...s/BBSquat.html

[goldwave84]

Thanks, I already saw that page a long time ago. I was looking for more detailed info about lower back posture...

Ash

[FishrCutB8]

From what I have seen and read, keep your back neutral and go ass-to-grass. This removes a lot of the starin on the knees and you don't have to worry about knees being in front of toes.

Either way, though, you want your back neutral.

Take a look here: http://www.drsquat.com/index.cfm?act...le&articleID=5

Craig has some good info here:
http://www.cbathletics.com/issues/39.htm

There's more at Craig's site, but I can't find it right now--sign up for his newsletter, too. It has GREAT info.

[FishrCutB8]

From what I have seen and read, keep your back neutral and go ass-to-grass. This removes a lot of the starin on the knees and you don't have to worry about knees being in front of toes.

Either way, though, you want your back neutral.

Take a look here: http://www.drsquat.com/index.cfm?act...le&articleID=5

Craig has some good info here:
http://www.cbathletics.com/issues/39.htm

There's more at Craig's site, but I can't find it right now--sign up for his newsletter, too. It has GREAT info.

[Newlife]

Originally posted by Newlife:

quote:

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Originally posted by goldwave84:
Hey guys
I know that this might seem like an easy exercise, but I want to know, what is the correct way to squat? Now, I never let my knees go beyond my big toes, so I have to flex by butt out. So when I did my heaviest (120lbs) I felt a strain in the lower back. Please advice on correct form as I think the squat is a very good exercise.

Thank you

http://www.exrx.net/WeightExercises/...s/BBSquat.html [/quote]Keep your trunk and upper back rigid and look upward during the lift. Keep your shoulders back and rotate your elbows into a forward position. It should feel natural as you lower the weight and then drive upward and squeeze your ass. Try to not lockout fully at the end of the lift. You might want to have someone watch you from the side a few times to watch your form. Also, don't lean forward...many people lean too far forward and it put a lot of stress on your lowerback and balance sucks.

Good Luck