Barbell squats are one of the three lifts in powerlifting. Questions are about effective technique, variations, and programs for squatting with or without resistance.

learn more… | top users | synonyms

1
vote
3answers
106 views

What should hands do during Barbell Squats?

I normally just leave my hands hanging on the bar while I squat, however I sometimes find myself pulling the bar downwards or pushing the bar upwards. When I push the bar with my hands, the weight ...
3
votes
4answers
78 views

Front squats lagging behind back squats by too much

Background I've noticed that my front squats are seriously lagging behind. I know that most people have a weaker front squat than back squat, but mine is about 50-60% behind in terms of 5-8RM. I ...
1
vote
1answer
28 views

Stick with progressing rep ranges or switch to small weight increments?

I'd like to keep this question general, but it's rather situational so excuse the extra fluff. At the end of February I finished 6 months of doing Johnny Candito's linear program, control variant. ...
4
votes
1answer
105 views

feet position for squat

There is conflicting information available on what your feet position should be for squats. Older sources state that you need to have your feet out at 15 degrees from forward. Newer sources states ...
2
votes
4answers
206 views

Why is it easier to lift weight using a belt?

As question states, I can life a lot more on deadlift and squat by using a belt to brace against, why? Is it cheating?
2
votes
1answer
138 views

How do I get a four foot butt?

This article says these twins do 2000 squats per day. I'm up to 75. I squat straight down, then straight up, even holding a 5 lb weight behind my back. My jeans only feel tight around my thighs. What ...
3
votes
4answers
112 views

Should I grind or should I fail?

I have noticed that I grind out the last 1 to 2 reps of my back squat for the last 2 to 3 sets. Sometimes this involves doing something funky with my hips or knees, which I don't like, but I have the ...
3
votes
3answers
146 views

Compare & contrast squat types

I am transitioning from a beginner program (5x5 Stronglifts) to an intermediate programme. Lots of exercise regimes recommend squats, but what is more suitable for developing: Powerlifting? ...
1
vote
0answers
56 views

Neck discomfort after Overhead Press - is it serious? [closed]

I was doing overhead press and felt some pressure in my neck (I think I was straining my neck while I did them - weight was too heavy?). My neck was pretty sore after and I had trouble rotating it, ...
2
votes
1answer
144 views

How should squat form change based on proportions?

I recently learned that good, safe squat form could change based on body proportions, specifically the factor femur/spine length ratio. How exactly does one measure them both (from where to where, I ...
0
votes
1answer
39 views

'Knees out' cue with front squat - could this be a source of minor knee pain?

When I front squat i tend to attempt to perform the same moment as the back squat, but with anterior loading. The only difference I have made from my back squat is i 'break' at the hips, rather than ...
5
votes
3answers
130 views

How to safely release the bar in the power rack when doing squats?

I'm using a power rack to squat and press. So far I still haven't missed a rep (I started Stronglifts a few weeks ago), but I'm wondering what exactly would be the safest way to release the bar into ...
1
vote
1answer
48 views

Squats & Lunges above parallel - is there any benefit?

I read a while back that to get any real benefit from squats and lunges one should come down low past parallel. Indeed it has been encouraged in my Quads & Core classes (without weights), although ...
1
vote
5answers
274 views

I lost 5 kgs in first 3 months of gym but now i am stuck

I am 21 years 5ft 6in and my weight is 80 kg. I started going to the gym about 4 months back and lost 5 kgs, but now I am stuck. I seem to look slimmer but the scale doesn't move. I am doing 20 min ...
5
votes
3answers
83 views

Olympic Squat Mobility

How can I achieve a similar flexibilty like this (not talking about the weight, just empty bar for example)? I like his squatting style alot and would like to be able to get into the same bottom ...
3
votes
2answers
219 views

Preventing upper back from rounding while squatting

My current bodyweight is 65kg and I am doing StrongLifts 5x5 for past two months. I am stuck between 70-75kg squat. Until 65kg squat it didn't matter much how my form was. I know that, I used to ...
0
votes
1answer
70 views

Bodyweight Squats v. Barbell Squats for Calf Development/Involvement?

So we already know that barbell squats pack on more mass than air squats; no mystery there. But I am wondering about the role that calves play in both of these. I have heard air squats involve minimal ...
1
vote
0answers
21 views

What do I do about quadricep pain? [closed]

Over the last few weeks, as the weight on my squats has gotten heavier I've been noticing some pain in my quadricep. Not the normal muscle soreness, it's a little sharper and feels "deeper" in the ...
1
vote
1answer
74 views

Can I avoid Squating by doing sumo deadlifts

I dont like squating, so Im avoiding doing squats. However I enjoy deadlifting and Im doing them every day. A different variation each day. Is it really necessary to squat actually if you can do sumo ...
0
votes
1answer
58 views

I can only do body weight squats with proper form - how to compensate?

I only do body weight squats as whenever I use a barbell or dumbbell my form goes crooked i.e I shift on the right side while going down; probably because I am a tall guy. I've tried researching but ...
5
votes
1answer
248 views

Normative ratio between squat and lunge?

I squat and deadlift with a barbell regularly. I know how much I can lift with variants of those exercises on a given day. I'd like to use that knowledge to better understand how much I should expect ...
0
votes
2answers
277 views

Why isn't barefoot squatting recommended?

I've been doing StrongLifts 5x5 program for past one-and-half month. Currently my squat has just crossed my bodweight. And my deadlift is 10kgs more than my squat. My goal is to squat 2 times my ...
1
vote
1answer
63 views

What exercises can improve my squat depth? I'm limited by how far my knees go over my toes

I have trouble getting low in my attempts at "ass to grass" squats. I have realized my calves are to blame for lack of motion what should I do to improve their flexibility?
1
vote
1answer
68 views

evidence based 'how to squat guide' and gym more generally

I'm looking for an evidence-based 'how to squat' guide (and actually the gym more generally). Free online would be great but for the gym generally I'd be happy to buy a book. Obviously everyone's ...
0
votes
1answer
51 views

What are some training types that strengthen getting up muscles?

While standing in a position like this I want to be able to jump off the ground easily with one foot). Normal squats don't work well for this kind of a movement. Pistol squat is a better practice, ...
1
vote
2answers
423 views

severe pain after squats

I usually walk 5 km everyday and suddenly thought of doing squats without any warm up. I did 20 repetitions, 2 times, and never felt any pain at all. In the evening, I felt stiffness, but then, I was ...
2
votes
1answer
244 views

Is it Necessary to Make Noise While Deadlifting Or Wear A Belt

Background I've been deadlifting for about a year at home and have managed to have a 1RM of 405 lbs (more than twice my body weight). Because I had no intention of disturbing my downstairs neighbors, ...
3
votes
3answers
122 views

Barbell position during squats

When I squat, I cannot find a proper position that completely alleviates discomfort from the barbell. If it's too high, I find that I immediately feel a strain in my neck. Any further, it feels like ...
2
votes
3answers
783 views

Squats technique flat feet

When I'm doing squats my knees go forward further than my toes. Also when I'm standing up I tend to move weight more towards my toes. I was told that this technique is wrong but it seems like I can't ...
1
vote
2answers
157 views

I bench and squat way more than what I deadlift?

So I am pretty confused here because my deadlift is supposed to be more than my bench and squat. Currently, my bench is 225 while my squat is 315. My deadlift is only 135. I don't know why this is. ...
2
votes
3answers
126 views

Will barbell squats really strengthen back/deltoid/traps muscles?

So when you squat you are carrying a large amount of weight on your back as we know and I'm trying to figure out if that holding that weight on your back and shoulders would build them, too?
1
vote
3answers
220 views

Is having a cold shower right after squatting a risk to the health?

I'm doing this challenge where u do 50 squats the first day and 100 the second and 150 the third n so on for 30 days. I'm used to squatting so its really not a big deal for me. I have this habit of ...
3
votes
3answers
153 views

Should you really work on your legs the most?

Since your legs are the biggest muscle group on your body, should they be worked more than the rest of the body? And should the chest and shoulders be the most worked on upper body becuase they are ...
3
votes
1answer
97 views

Max reps, boredom and carpet-burn

Is there any consensus on the maximum number of reps you should perform, before rotating? Curious as I find I get bored, or start to get say carpet burn (sit-ups), if the number exceeds a hundred. ...
1
vote
1answer
54 views

Pain after squats (sprain?)

After the latest legs day I had pain in the inner side of the place between leg and groin. It hurts only during the lowers part of the squat and press machine (I didn't notice anything during that ...
0
votes
1answer
159 views

Taking time off work to weight lift

I need opinion / advice / information... basically, I want to take a week or more off work, to weightlift everyday, and increase my lifts as much as I can. Even during work days, I squat in the ...
3
votes
3answers
190 views

Squats & Oats,Diet, and muscle mass

I've been wondering if I could do regular squats instead of squats with weights (because I have none & there's no gym near) I want to build a bigger butt but I heard that it won't work if you don'...
1
vote
3answers
293 views

Legs training program

I'm male 90kg 172cm. I've been going to gym for about 3 weeks. It seems like my legs are weak compared to upper body. For example I could hardly do 4x15 squats with 40/45kg during 1/2 week, while I ...
1
vote
3answers
128 views

Do I need to switch up my squat stance?

I was wondering if it is actually necessary to squat in different stance. For example you have :- Platz Squat--> Where you squat with your feets close together Wide Stance Squat --> Where your ...
5
votes
6answers
5k views

Can you gain strength in your legs with bodyweight squats only?

A known book about bodyweight training written by a fictitious convict athlete, states that you can gain strength in your legs without using weights at all, by means of exercise variations that will ...
1
vote
1answer
62 views

Is double-men deadlift or squat or bench-press common?

I'd like to try them out with my gym buddy, is it commonly done in the gym?
1
vote
3answers
89 views

Stretch for Squats muscles

I'm not a professional athlete or anything, but I swim about 1,5 miles and run 5-8 miles everyday. I can't afford a trainer and don't have time for gym (except on weekends...). For a couple of days I'...
6
votes
4answers
8k views

If my lower back feels tired after squats, am I doing something wrong?

When I squat, I tend to squat very deeply. Lately I've been noticing that my lower back feels a bit worn out afterwards. It doesn't hurt - I don't feel like I've injured my back, but it feels like it'...
2
votes
1answer
58 views

Squatting/Deadlifting - Form when adding weight

OK, so, the gym I go to has standard weight plates, from 5KG to 25KG going up in 5KG increments...the other day, I was front squatting, I wanted to go up a little, but realised I can't go up in 1KG ...
6
votes
3answers
6k views

I'm not sore after doing squats. Am I doing something wrong?

I used to squat once, sometimes twice a week and I would get DOMs and soreness everytime, in my glutes, quads and other little muscles in those areas, it would hurt to sit and walk... I have decided ...
0
votes
1answer
418 views

squatting barefoot, bad reputation for gym! [closed]

today I was going to gym, I had running shoes and I knew that squatting in running shoes is not recommended. So I went barefoot then after my squat finished one of the gym folks came and told me that ...
4
votes
4answers
200 views

Squatting with dumbbells. Cannot reach parallel. Is it really important?

I'm about to start working out at home. I have 40kg x 2 dumbbells and want to squat with them. Given I keep the dumbbells at my sides, because of the diameter of plates it isn't possible to reach ...
2
votes
4answers
2k views

What do I do when goblet squat weight isnt enough?

I work out at a gym that doesn't have a squat rack (they have a Smith machine, but I don't use it). I have been doing goblet squats for the last few weeks. I like them. I feel like my form is a lot ...
3
votes
1answer
825 views

Don't feel muscle soreness until after a day [duplicate]

so, I only get this with my legs (meaning my quads and hamstrings and inner thighs) and my glutes...so here is my squat routine: 120kg - 2 sets of 6 repetitions followed by 1 set of 4 (it is really ...
4
votes
2answers
86 views

Squat for over weight people

I'm trying to do dumbbell squats but not possible. I feel unbalanced hence no confidence to put my weight on heels . Could anyone help me to find out how I could progress to there ? Is there way I can ...