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37

A proper squat involves the hip joint ending up below the knee joint as seen from the side (see the image above). This is called squatting "below parallel". Many studies indicate that "squats, when performed correctly and with appropriate supervision, are not only safe, but may be a significant deterrent to knee injuries". A look at weight training injury ...


23

When doing any weight training that involves the legs/feet, you want a shoe that provides: Hard, incompressible sole. Avoid squishy sneakers, as they are a bit like doing push-ups on a mattress. Wide & stable. You don't want to be wobbly. Specific cases: Any type of squatting (including the clean, jerk, snatch): a raised heel is advantagous when ...


17

It's not about anyone's personal "take" on the subject. It's about what your knees can handle. People who hurt themselves doing deep knee bend squats are either not flexible enough to do them, or are using bad technique. As a blanket rule, we just say not to go past 90 degrees because just about anyone's knee will bend to 90 degrees with weight without risk ...


14

There are several arguments about correct bar placement. The two main locations are "high bar" and "low bar". Both pictures you have portray a high bar placement. The trapezius isn't designed for massive loads; however, if you have the bar a couple inches lower so that the load is split across the mid scapula. The low bar position is better suited to ...


13

I recommend reading this article on the "Third World Squat". The general guidelines on position, etc. are good. Essentially it will help you gain the flexibility you will need in order to do any type of squat in safety. Now, it is OK if the knees go a little bit forward. Acceptable is up to an inch in front of your toes. When you have a barbell on your ...


13

There is a difference, in that you are changing the load on your core. Squats are not "just a leg exercise" as many people assume that it is. There are several variations of squats, and they each have their place. If you choose to do dumbbell squats, I highly recommend Goblet Squats. Instead of the weight at your sides, it is in front of you. This ...


12

When you lift heavy deadlifts and squats, your whole body is under high compressive force. The muscles squeeze your blood vessels, which increases the hydrostatic pressure of your circulatory system. In other words, your blood pressures spikes up during the lift. The body attempts to restore homeostasis during the lift by engaging physiological responses ...


11

The importance of rest cannot be overstated. Your case is the perfect example of why rest is needed. In the beginning of the book, I believe the author stated that, even though the book is called "Starting Strength", he expected the reader to be in good physical condition. Even if you are in good condition, perhaps your body is not use to the types of ...


11

The underlying basic principle to exercise is the concept that in order to force your body to get stronger, you have to demand more from your body than you have in the past. This same principle is at work whether you are a beginner or very advanced. When the body adapts to the increased demands, it does so with a little room to spare. This is called ...


10

Between this post and the prior one asking for 5x5 squat help, I strongly recommend seeing a qualified personal trainer and also your Dr. for a physical prior to any more exercising. Based on your posts, you're overweight, out of shape and do not have a background in weightlifting: this is a combination that could get you SERIOUSLY injured. Stop, get a ...


9

Definitely go with an Olympic bar. They will be a standard weight and have a standard diameter. If you go with anything else you may be stuck buying proprietary weights for an non standard sized bar. A typical bar will be 6-7 feet long. I would go with the longer one since you plan on doing deadlifts. The good thing about buying weight is you don't need to ...


9

The bar should actually sit on the ridge formed by your shoulder blade whenever you grab the bar. For instance, see the following image for an approximation of where it should sit. You really shouldn't have to be pushing forward much with your hands to keep the bar in place. Also, are you using any kind of padding on the bar? Try to put padding on ...


9

Your knee is designed to squat low. Babies learning to stand squat well below parallel. Usually the problem from squat depth is not the knees but the lower back. As you get lower, your hamstrings stretch to the point that your hips are pulled. The first thing noticed is that your lower back is losing concavity. So I would say that you can go deep until ...


9

This all depends on how you are performing the exercises (how much weight, how many reps, how much rest between sets, how much rest between sessions...). Based on your comments, my answer is no, they are not going to negatively affect your running. If you were executing those exercises to train max strength or power (eg. higher weight, low-mid reps, ...


9

How can several hundred pounds of pressure on the trapezius be safe and comfortable? I've always found bare barbells unpleasant on the trapezius. The pad's sole purpose is to address that exact issue. I don't think it's dangerous at all, it's there to prevent injury to your traps. If using the pad allows you to perform this exercise, then use it. ...


9

If you are holding the medicine ball in front of you, what you are doing is a form of goblet squat. A goblet squat is very good for your body, and provides a good core component to the squat as well. The important components of any squat are: Make sure the crease of your hip goes below the patella (knee cap). This is going below parallel. Make sure that ...


9

Yes! Squatting -- as part of a proper regimen of exercise, eating and rest -- can lead you to lift huge weights, improve lung capacity, or reduce body weight. The squat exercises the body's largest muscles and is one of the most basic functional movements. Until the invention of sitting toilets, squatting was a daily necessity for all humans even into old ...


9

Ideally, your knees travel out directly in the same line as where your toes are pointing, and your toes should be pointing out at somewhere between 20° and 45° from a line drawn perpendicular to your torso straight out in front of you. If your knees are collapsing in, yes, it is poor form. It indicates that you have relatively weak leg abduction. ...


9

Does an alternate form minimising quad and hamstring development exist? No, there isn't a squat that minimizes quad and hamstring development. If you don't want your legs to get stronger, just skip lifts that involve them. Might it be preferable to substitute in power cleans for one of the squat workouts? It depends what your goals are. If you want to ...


9

You're already doing the first and most important thing: you're working the upper body more than your lower, since you're on GreySkull LP rather than a more squat-and-lower-body-pull program like StrongLifts or Starting Strength. It is important to note that you're entering the realm of bodybuilding at this point: developing aesthetics instead of strength, ...


9

Starting from the bottom position is quite differen from 'normal' squats, as you're not using the stretch-shortening cycle. This means your muscles and tendons are not already pre-loaded when you're going up, which will result in the getting up being much harder than it normally would be. The main benefit of starting from the bottom position is that you'll ...


8

The majority of studies show that squatting just below parallel is perfectly safe and in fact, even beneficial to the knee. However, there is a difference between just breaking parallel and squatting until your hamstrings hit your calves (ATG). My personal opinion is that even ATG squatting is safe for the knees and studies of weightlifters - who squat as ...


8

In the squat, the position of the bar on your back dictates the angle of your back. If you squat high bar, the back is more vertical and if you squat low bar the back is more angled. The idea being that the weight of the bar should be over mid-sole of your foot for proper balance and to keep the bar moving in a vertical path. The "safety squat bar" lowers ...


8

According to exrx.net the barbell split squat primarily targets the glutes and utilizes other hip and leg muscles as synergists. They show that the common form of the back squat, using a high-bar placement, targets the quads primarily, using the glutes as synergists. However, using a powerlifting-style low-bar just-past-parallel back squat targets the ...


8

Properly performed full squats are not unbalanced. (Also, I doubt that a medicine ball is heavy enough to produce any muscular imbalance anyway.) I worry somewhat that the 90 degree angle you describe is not deep enough, so I advise you to read this history of squat depth recommendations. Squat deep, with the crease of the hip getting lower than the top of ...


8

You put the most important thing first. If you are working on your press strength, put it first. The advice to put squats first are for people who are brand new to lifting. Squats are the one exercise that take a lot of effort to get right, but have the biggest rewards as far as strength and muscle development go. If you've been lifting for more than two ...


8

That's the difference between conditioning and strength. Try 200lbs for 20 reps to get another view into conditioning, or pushing a sled. A well rounded training program will address the following points: Skill: if you compete or are learning new exercises, you have to hone your technique Strength: this is well understood, you have to be strong enough ...


8

As a fellow big-legged lifter, I think you are over-worried about the leg development. There's several reasons for doing squats, including posterior chain development. What I've noticed is that the legs are going to be where they are. If you are predisposed to have big legs/glutes/calves, they aren't going to get a lot larger than when they start out. ...



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