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

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6
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2answers
83 views

Is it good to box 6 rounds before heavy squats?

My physical therapist wants me to box six 3-minute rounds before I do weight training. After boxing I feel pretty tired and of course not 100% energized, and I can't perform 100% in weight training ...
3
votes
2answers
338 views

What can I do to improve my bench press and squat?

I have been working out for a while, my weight is about 150lbs (68kg) and i am about 5'7 (1.70m). I bench press about 135lbs (61kg) and i can squat 250 (113kg). My question is: what kind of exercises ...
9
votes
3answers
672 views

Presses or squats first?

The general consensus of exercise order seems to be larger muscle groups first, smaller muscle groups after. So squats or deadlifts would precede presses and pull ups. I started out doing that, and it ...
4
votes
1answer
254 views

Rounding of the lower back while doing squats

I've been working with Starting Strength for a while now and although I've been taking lots of notes on form and watching videos wherever I can I can't stop rounding my back. I find that when I'm ...
3
votes
3answers
265 views

Where can I find instructions for doing back squats correctly?

I've looked around but there seems to be a lot of variety out there. Is there a widely accepted "best" set of instructions or video for doing squats correctly?
5
votes
2answers
552 views

What can improve external shoulder rotation while squatting?

External shoulder rotation (or lack thereof) is becoming a problem for me as I squat a little heavier. It's preventing me from having a nice low bar and also forcing me to take quite a wide grip. ...
8
votes
6answers
693 views

What's the ideal way to maintain my deadlift with minimal recovery demands?

Briefly My deadlift is great and my squat sucks. I want to continue squatting 3x5 more and more weight while I keep my deadlift where it is. What's the best way to maintain my deadlift strength with ...
3
votes
2answers
913 views

Strange mark on shoulders after squatting

I was in the gym yesterday doing a relatively light session which included squatting on the smith machine. It was only about 130kg and I done about 3 sets of 8 reps. I woke up this morning with an ...
6
votes
6answers
5k views

Exercises that can replace squats?

I've got a friend that's somewhat interested in doing Stronglifts, but for personal reasons she's utterly terrified of tearing up her knees from doing squats. I've tried to convince her otherwise but ...
7
votes
3answers
2k views

Need help with lower back pain while on stronglifts 5x5

I just started doing strong lifts 5x5 program and am paranoid about hurting myself. I am almost 300 lbs, and haven't done much exercise other than walking for the past long as I can remember. I was ...
7
votes
3answers
1k views

Need help with squatting on stronglift 5x5

I am a total beginner to weightlifting, and I am trying to do the stronglifts 5x5 program. I am extremely overweight, and the biggest challenge for me is that I don't seem to be capable of doing a ...
6
votes
2answers
187 views

Are Box Squats more like dead lifts or standard squats?

I've read on a few websites (BodyBuilding and t-nation) that Box Squats are good exercises to help with dead lifts. You don't get the full range of motion and through doing them I seem to feel more ...
4
votes
2answers
182 views

Slight panic when weightlifting?

I'm new - more specifically I'm about three months into starting strength. Tonight for the first time I felt a slight panic on my squat and my deadlift. Nothing too serious - just thoughts that I ...
1
vote
3answers
1k views

Substitute for squats and squat jumps that put less stress on knees

Are there exercises (or sequences of exercises) which work the same muscle groups as regular squats or squat jumps with comparable intensity, but which put less stress on the knee (are safer for the ...
4
votes
4answers
625 views

Are squats necessary to reduce body weight?

My partner told me that squats are a basic exercise, that it helps to improve the lungs so you should do squats daily to lift huge weights. Is this true? Are squat exercises helpful to reduce our body ...
0
votes
1answer
437 views

Squats: Should your knees never go past your toes? [duplicate]

Possible Duplicate: What is the key to avoid injury when squatting with your body weight? I've heard that when you are doing squats, your knees should not go past your toes. However, two ...
3
votes
1answer
223 views

Squat form: out or down?

What's the right to squat: Focus on driving up and down, or on sticking one's backside out? From what guys at the gym say, and many pictures online, you need to be sticking yourself out. Yet from ...
4
votes
2answers
663 views

My back goes horizontal (forward) when squatting

When squatting, my back is too horizontal (forward). The bar goes forward of my toes. What should I do to correct this? Is it due to not keeping my lumbar tight enough? Also: I haven't checked ...
6
votes
4answers
6k views

Is it normal when starting squats to not have flexible enough ankles?

I've read a lot lately that if I want to build a lot of strength and start thinking seriously about putting on some size that I should use squats as a core workout. I'm only 65kg (143 pounds) and have ...
3
votes
1answer
411 views

My leg pinches in to my hip when squatting

I'm doing barbell squats as described in Starting Strength. When I get to a certain depth, I feel my thigh bone (femur?) pinching up against the inside of my pelvis, and feel like I can't go any ...
1
vote
3answers
342 views

Is bouncing when lifting dangerous?

Some books recommend a gentle bounce when bench pressing or squatting. This feels wrong to me. It feels safer and more controlled to come to a complete stop, then start up again. What should I do?
3
votes
1answer
356 views

Squat calf machine v/s free weights Squats: Efficiency and knee safety

I recently tried to squat using the squat calf machine and I found it very practical and efficient for when you are training alone without a spotter. I have few questions: What are the main ...
11
votes
3answers
31k views

Are squats with dumbbells as effective as squats with barbells?

I was wondering, if I were to use the same amount of weight with dumbbells as I would with a barbell while doing a squat, will I get the same benefits as I would using a barbell? Now I understand ...
1
vote
1answer
833 views

Over-exaggerated posture during squats?

Whenever I do squats I am so intent on making a straight back I feel like I am over-exaggerating my posture. The end result is, instead of a slouched back I feel like my back is arching to far in the ...
11
votes
2answers
1k views

Leg exercises that complement squats?

I believe in balancing the amount of exercise that I give to each muscle group, but recently it occurred to me that my leg muscles might be imbalanced. More than anything, squats are the number one ...
10
votes
1answer
3k views

My knee is clicking when I do squats - should I worry?

I remember that I have always, even back in primary school, avoided anything similar to squats as my knees would do an audible 'click' every time I got low enough. It's not painful, or even ...
6
votes
3answers
2k views

Doing squats with a medicine ball - Is it a good thing?

I've been told that squats would be a good way of building up muscles in my knees as they aren't great at the moment. I have been doing squats and either use no weights at all or I do them while ...
4
votes
3answers
620 views

Form Check on Squats: Elbow Tension

After performing squats I often feel elbow soreness (or perhaps extreme fatigue). I'd like to see if anyone can offer form corrections that might help reduce the strain, or if my form looks OK, then ...
5
votes
3answers
3k views

What are some good stretches to help with squatting?

It seems a lot of form problems with the squats are caused by inadequate flexibility - I think mainly in the hamstrings and also the shoulders. What are some good stretches that can be used to ...
6
votes
4answers
2k views

Do short Achilles tendons disturb my squatting?

I have trouble maintaining proper form while performing below-parallel squats: I can't bring my knees forward enough without lifting my heels from the ground. My trainer claims that this is caused by ...
3
votes
2answers
1k views

Herniated disc prohibits squats. What are alternative exercises?

I have a herniated disc...I went to doctor and told me that I could still lift weights as long as I don't do squats because of all the pressure that compress at the disc. What is a another ...
5
votes
2answers
6k views

How can I increase shoulder flexibiity for squats & snatches?

I have noticed flexbility is a big issue for me in squatting as well as snatching (I cannot snatch at all currently). For example, if I squat with no weight, I cannot complete a squat with my arms ...
9
votes
4answers
57k views

Persistent mild knee pain due to squats - push through or stop?

Over the last 2 months or so of doing heavy squats (200 lbs - 262 lbs) I've frequently had pain in my knees. During the last 2 weeks, it's been especially persistent and seems to be mostly in my left ...
7
votes
1answer
3k views

Does the Bulgarian split squat target the glutes better than normal squats?

Based on my observations, when I do Bulgarian split squats, they hit the glutes really nicely. In fact, even if I do the Bulgarian squat without doing regular squats, my glutes are very sore the next ...
4
votes
2answers
586 views

Are there any dumbbell exercises equivalent to the basic squat?

I'm considering buying a good set of dumbbell weights (pro tip: get them on craigslist) and a bench so that I can work out at home. However, I'm a big fan of the squat, but I don't want to have to ...
3
votes
2answers
875 views

Should I use safety squat bars?

My gym has a safety squat bar, like this one: So far, I've been sticking with the normal bar, but was wondering if there are reasons to should switch over. I'm not currently experiencing any pain ...
10
votes
5answers
7k views

Dangerous to use barbell squat without padding?

Are you supposed to use foam padding on the bar when doing barbell squats? The answer seems inconsistent even from the same professional bodybuilder. I've seen Arnold Schwarzenegger sometimes go bare ...
7
votes
2answers
691 views

What is the key to avoid injury when squatting with your body weight?

After seeing the suggestions about sport/exercise which are less stressful, or even good for my knees, I chose squatting. From the suggestions, it can be done with minimal space and equipment at my ...
4
votes
2answers
2k views

What are some good 5x5 programs I can follow?

I'm looking to start a 5x5 program because I've heard that there are great benefits for beginners just starting to get into weight lifting. What are some good programs, and how can I pick the one ...
3
votes
2answers
2k views

How does the angle of the squat machine affect muscle activation?

I've seen incline, decline, and horizontal squat machines at the gym. Does each one activate different muscles or are they effectively the same?
10
votes
3answers
5k views

Better for arm growth to train arms on the same day as squats?

I've read that squats and deadlifts promote overall muscle growth in the body. Does this mean that if I want to increase growth faster in, say, my arms, I should exercise my arms on the same day as I ...
6
votes
2answers
7k views

Are there any exercises to strengthen and stop cracking in the knees?

I have cracking knees especially in my left knee and sometimes in the right one too, but not much. I have checked it they said it's nothing but it's uncomfortable. I dont like the feeling when ...
4
votes
2answers
639 views

Buying barbell / rack

I want to buy a barbell and a squat rack so I can lift at home but looking around there's so many to choose from its overwhelming. I just need to know: Which brands are trusted and recommended? ...
6
votes
3answers
533 views

barbell squat wrist problems

One of the aspects that the Starting Strength book emphasizes a good deal is that the wrists should be straight when doing the squat (see point 3, as well as the wrists of the guy in all the cartoons ...
13
votes
3answers
3k views

I missed a Starting Strength workout and squats are getting intense - should I change my schedule?

As recommended by SS (Starting Strength) I am running workouts A and B, alternating every other day. However, with only a two day break in between squats I feel like I haven't fully recovered most of ...
11
votes
4answers
13k views

Effect of squat and dead lift on long distance running

I've primarily been a long distance runner, but I have recently started incorporating swimming and upper body exercises into my weekly exercise program. My latest addition is compound exercises like ...
7
votes
4answers
670 views

strengthing and improving flexibility in heels

I've got one of those lazy "Ididntexerciseinalongtime" heels which is causing improper form on my squats. I've spoken to some knowledgeable fellas at my gym and they pinpointed my weakness in my ...
19
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3answers
1k views

Shoes for Weightlifting

What shoes have you found to be most effective for exercises like squats and deadlifts etc.?
10
votes
2answers
2k views

Joint impact of ATG Squats

Various weightlifting and exercise resources either claim that ATG squats (a**-to-ground, i.e. as low as you can) are perfectly fine or claim they will destroy your knees in two sessions. I was ...
4
votes
3answers
1k views

Do the heavy squats in crossfit endurance program help with running performance

I'm about to start training for a 15km trail run and am wondering if the crossfit endurance program is effective. Is it worth getting a gym membership so I can do the heavy squats and deadlifts ...