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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207 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 ...
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3answers
4k 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 ...
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2answers
8k 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 ...
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2answers
776 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. ...
5
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2answers
1k views

Should I squat ass to grass before adding load?

I've been working on squatting recently, after going through a realization that it is really important to get your hips below your knees when you squat I've been trying to attain a full range of ...
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1answer
13k views

Excercises to try correct knees pointing inward

Since asking this question quite some time ago I have been on a quest to be able to squat. I quickly managed to solve the ankle issue I was having by stretching daily against objects under my desk at ...
5
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1answer
301 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 ...
4
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4answers
674 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 ...
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3answers
285 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?
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2answers
713 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? ...
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5answers
244 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 ...
4
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4answers
388 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 ...
4
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2answers
407 views

Benefits of Squatting from bottom position as rest position

So I was just thinking I got a home gym set up, and I can't really approach the bar under a power-rack as of yet...so I just clean it up over my head. I was interested in doing a back squat. But this ...
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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 ...
4
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3answers
697 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 ...
4
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2answers
937 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 ...
4
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1answer
1k views

Stronglift's Squat method bad for knees?

I have been following Stronglifts 5x5 method for a week now. I am way too overweight: Age: 21yrs, Weight: 95kg, Height: 5ft6in. I started most of the exercises with lower weights than recommended by ...
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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 ...
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2answers
895 views

Why is it so important to squat to parallel?

According to my understanding, which is based on Mehdi's video explaining how to perform the back squat, the reason why it is so important to squat to parallel is to avoid a muscle imbalance. In the ...
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2answers
746 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 ...
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3answers
1k views

Cable Squats vs Smith Machine Squats

Are cable machine squats easier to do than squats on a Smith machine? I'm able to do about 220 pounds on the cables, but I'm doubtful whether I'll be able to replicate the results on a Smith machine. ...
4
votes
1answer
752 views

Program that includes both front squats and low-bar back squats

Are there any programs that include both front squats and low-bar back squats? They both seem to have athletic benefits, and it seems like it would be worth my time considering to train both around ...
4
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3answers
361 views

Panic when squatting

I do not know if "panic" is the right word: every time I squat, when my stomach get compressed (during the descendent phase), I feel a real uncomfortable feeling. Something like a small panic attack. ...
4
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1answer
63 views

adductor / hamstring weirdness in the bottom of squat

I've been squatting for several years and have done regional level competitions and some quasi-formal training and coaching. Normally I can get any additional answers I need from other fitness friends ...
3
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2answers
2k 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 ...
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2answers
1k 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 ...
3
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2answers
403 views

pistol squats: which kind of barbell squat helps the most

I want to train up to do a pistol squat, and am trying to follow the general advice outlined on the Beast Skills Tutorial, but I'm trying to understand which of the 3 major styles of squats (low bar ...
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2answers
504 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 ...
3
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1answer
432 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 ...
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4answers
141 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 ...
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2answers
6k 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?
3
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2answers
656 views

Influence of hand position on squatting

I am familiar with two positions to keep the hands when doing body weight squats, either in front of your body with arms straight forward or slightly bent or behind the neck. Does this make a ...
3
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2answers
76 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 ...
3
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1answer
240 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 ...
3
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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 ...
3
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1answer
648 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 ...
3
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3answers
350 views

Squats with the Smith Machine

When I do squats on the smith machine, I start with my legs a few feet out in front of me and go down until I am in a sitting position. I've noticed that some people go down until they are almost ...
3
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1answer
79 views

Long legs squat foot position and posterior chain

I've read a fair bit on this but just wanted to see what other opinions there were on this. I'm 193cm (6'4") with an inside leg of 84cm, I've got longer than average leg to upper body ratio. When ...
3
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2answers
98 views

How to integrate box squat to my weekly leg workout

I'm usually free squatting (8x) and leg pressing (4x) For a change, and also to see whether I can improve 1-my hip flexors and 2- the bottom part of my squat, I want to include 4x box squatting, ...
3
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3answers
131 views

Correcting squat form, mild knee pain, numb thumb

Basically started with the low bar squat (following StrongLift 5*5) but being very skinny (179 cm, 58 KG) the bar doesn't rest at the shelf created in scapula as described by Mark Rippetoe in this ...
2
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3answers
345 views

squats and alignment of knees

Quoting wikipedia.org's article on Squats: Another error where health of the knee joint is concerned is when the knee is not aligned with the direction of the toes. If the knee is not tracking ...
2
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2answers
3k views

Why do front squats hurt my knees?

Every time I do front squats my knees hurt the next day. Well I shouldn't say hurt, but I certainly feel some discomfort in them. I know that without a from check video it would be hard to say what ...
2
votes
1answer
537 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 ...
2
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2answers
123 views

Barbell Squats: Maintaing correct form

Today finally I did the barbell squats, I called a trainer to check out my form, but turned out he himself didn't know the correct form: his knees were going way forward his toes and he was holding ...
2
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2answers
363 views

What are the advantages and disadvantages to doing higher rep squats?

It seems like most routines call for sets of 5 reps. Is the 8-12 rep set completely dated or does it still have a place?
2
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1answer
75 views

Concerned after many squats and suddenly felt sick / super-sleepy / light-headed for 1 whole hour?

Heavy sickness and tiredness and distant/faint feeling lasted one whole hour - feeling a little faint is normal for squats on a heavy weight obviously, but slightly concerned about length of time this ...
2
votes
2answers
813 views

Building lower body strength using a stationary bike?

I am wondering how effectively a stationary bicycle can be used at building lower-body strength vis-a-vis weight-based exercises like squats and lunges. For instance, if I put a stationary bicycle on ...
2
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2answers
325 views

Barbell squat breathing problem

Being in a good shape it's sometimes for me hard to breathe (I need to breath more and deeper) after doing barbell squats, especially after long omissions. Almost none of other exercises make me feel ...
2
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1answer
104 views

Not straight angle in Sumo/Plie squat hinting of inflexibility in groins, hips, back or elsewhere?

I am trying to understand the reason for the angle in plie/sumo squat: where I think I get more angle than the girl here. What can cause the angle in sumo squat? Is it due to poor hips ...
2
votes
2answers
3k views

Deadlift relatively low compared to squat. Where am I weak?

My squat is currently 235 (see form check video) but my deadlift is suffering badly. Before I went on a 2 week vacation at work (where my gym is) I was pulling 225 with pretty good form but now I'm ...