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Questions tagged [squats]

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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3 votes
3 answers
146 views

How do I know I am squatting properly?

I've had a long layoff from the gym due to health reasons but am finally able to get back into it now. Recently I've been doing some backsquats (for the first time in years)... I noticed I was getting ...
4 votes
1 answer
998 views

Combining squats and deadlifts: do deadlifts on light or heavy squat day?

Currently I'm doing 3 workouts per week: Monday, Wednseday, Friday. There's two workout templates, A and B, which simply alternate. It's basically the StrongLifts 5x5 and Starting Strength approach. ...
3 votes
2 answers
11k views

Why should we put our feet forward in Smith Machine Squat?

Here (and elsewhere) this statement is written about the difference between a standard barbell squat and a smith machine squat: One major difference between the barbell squat and the Smith machine ...
1 vote
1 answer
47 views

Seeking Advice on Smith Machine Use: Safe Exercises and Proper Form

I've recently begun using the vertical path smith machine at the gym, which supports a variety of exercises such as squats, overhead presses, calf raises, and bench presses. However, I often hear ...
0 votes
1 answer
70 views

Why do exercises which produce less fatigue at higher levels?

In reference to this answer, I want to ask why would we want to do low fatigue exercises at advanced levels? How I think about it right now is, fatigue and how exhausted the muscles are, is ...
1 vote
0 answers
39 views

Does sequential position of squats and deadlifts within a workout effect the hormonal benefit?

Folks like Charters William are fond of saying that squats and deadlifts are vital for natural body builders due to their function of stimulating testosterone and other muscle building hormone ...
0 votes
3 answers
102 views

What happens when we start externally rotating our legs when squatting?

I am doing bodyweight squats, and I notice that when I intentionally rotate my legs out during the descent, the squat bcomes significantly harder altho depth is significantly reduced? Could someone ...
0 votes
1 answer
109 views

Glute exercises for someone with degenerative disk disease

I have degenerative disk disease in my low back. I've been weight training for over 30 years and I've had degenerative disk disease for about 10 years. I've adjusted my training over the years as it ...
2 votes
2 answers
813 views

How much important it is to keep a neutral spine during heavy squat and deadlift?

Keeping a neutral spine have been traditionally considered a must in lifting exercises, especially heavy ones like Squat and Deadlift. The reason I've always been told is that it evenly distributes ...
0 votes
1 answer
30 views

What can be said of one whose bum rises before their shoulders/bar during barbell squats?

I’ve noticed that often while I’m doing barbell back squats, if the weight is on the heavier side, at a certain point I will begin to struggle a little bit, and at the bottom as I’m starting to come ...
1 vote
1 answer
1k views

Does it matter if weights are loaded unevenly on different sides of a smith machine barbell?

Imagine one is doing squats on a smith machine and loads 3x10kg on one the left but then 4x10kg on the right. Or imagine it was simply 4x20kg on the right and nothing at all on the left side. Would ...
0 votes
2 answers
568 views

Why is my squat much weaker than my deadlift?

I've always known that my squat wasn't particularly great but after reading some baseline figures for someone of my experience level (just over 2 years consistent training) I've realised my squat is a ...
1 vote
0 answers
61 views

Neck position for reducing possibility of back injury in deadlift/squat?

I'm confused on how to get a neutral spine. Natural for me is to look straight ahead, but some say to look down for it ( eg: Mark Rippetoe for squatting). This Reddit post from thirteen years ago ...
5 votes
2 answers
170 views

Why knee and hip torques in Squat are always referred to the midfoot line?

The knee and hip moment arms are, in Squat, always evaluated with respect to the midfoot line. This choice is not obvious for me. In fact, the midfoot is just the point where the centre of gravity of ...
2 votes
1 answer
75 views

Should knees rotate during squats?

Knees pointing outwards is a common squat cue, but when I see videos of elite athletes squatting, I often notice them rottating their knees out on the descent, and then rotating them inwards when ...
0 votes
0 answers
25 views

How to unrack the front squat?

I'm trying to figure out how to properly unrack the front squat. Unfortunately there seems to be a real scarcity for good quality guides on the same. Also an interesting point was mentioned by Thomas ...
-1 votes
1 answer
27 views

How far out should elbows be externally rotated when front squatting?

It seems in no video on youtube I can find mentions this. Could someone give an authoritative answer/ a guide on how to figure this out?
1 vote
0 answers
44 views

How to fail a front squat?

From all sources I see on the internet, people front squat outside a squat rack and then throwing it. I have two questions: Is it not possible to fail a front squat safely in a squat rack? What ...
-1 votes
1 answer
39 views

Leg pressing the deadlift but not the squat, why?

A good advice I heard for getting more leg activation in deadlift is to leg press the earth away when doing the pull and not starting with shoulder. However, this same cue is not given in squat altho ...
2 votes
1 answer
86 views

Is it common to find oneself pulling back downward on the loaded barbell as coming up during a squat?

I’ve often found that when I’m squatting (though usually only when I’m pushing my limits, and especially as I’m tiring, starting to near failure), as I’m coming up and pushing the barbell up with the ...
1 vote
2 answers
159 views

Squat bar path turning C shaped, possible causes?

When I squat, I notice that my bar path often turns into a C like shown below: Now here is what I tried to fix it so far: Keeping back tight Valsalva Maneveur Foot placement (balancing over mid foot)...
0 votes
1 answer
36 views

Can't seem to brace when squat is on back

I am trying to do the Valsalva Maneveur when I squat. It seems so that I find it difficult to do it when the weight is on the back, but find it easy to do when I am in a rested state (eg: writing this ...
0 votes
1 answer
39 views

Accesory work to improve knee strength for squats

I seem to have issues with my knee when I squat, could someone suggest me some exercises I could do to strengthen them for my squat?
0 votes
0 answers
14 views

Leveling hip pelvis after squat un rack

In 2:43 of this video by Jeremy Ethier, it is said to level hip pelvis after squat unrack. What is the idea behind this? Some sites I've seen that we should start the squat by sitting back a bit, so I ...
1 vote
1 answer
1k views

How common are squat marks on shoulders?

I have recently gotten back into squatting and rediscovered something that would happen whenever I squat. For context I was free squatting 185lbs at five sets of six reps Referencing the attached ...
-2 votes
2 answers
105 views

One side rising faster than other when doing squat unrack

For some reason, whenever I unrack the squat heavier weights one side of the barbell seems to rise faster than the other during the unracj. What could be the possible causes?
0 votes
1 answer
188 views

One leg seems to be doing all the work when squatting

When I'm doing squat, I feel the right leg I have is doing a lot more work lifting up the weight than my left leg. What can I do so that both legs contribute equally?
1 vote
1 answer
119 views

Using unevenly bent bars at the gym for squats (general tips and comfort)

At the gym I go to, it seems so all bars got bent as a result of people deadlifting. They have bought no rubber plate nor the platform hence the problem is quite exacerbated. The main problem I have ...
2 votes
1 answer
81 views

Does breathing actually improve core tightness?

One can naturally make the core tight by flexing the muscles, so does breathing in allow it to be made more tight? I have seen some guide purport this, but, it doesn't relate with my personal ...
0 votes
1 answer
84 views

How wide should the distance between my elbows be for the zercher squat?

It seems so you can go as wide as you want in the elbow distance provided that you make the distance between your feet as wide as possible. So, what is the ideal width between elbows? I find keeping ...
1 vote
2 answers
71 views

How to stop barbell rotating in elbow when doing zercher squat?

When unracking the barbell for the zercher squat, the barbell sometimes rolls in the valley created my elbows and it hurts quite a bit. Anyway to stop this?
2 votes
1 answer
91 views

Good morning maneuver to fail a squat?

This is mentioned in this video by Mark Rippetoe. I can't understand how is that maneuver possible. How does one go into the hip hinge position related to the good morning when they're at the bottom ...
2 votes
1 answer
197 views

How to overcome fear to fail squat?

If one is it to fail the low bar squat, the way to fail it is given as you remove the hand grip and walk forward. , I have a feeling that I'll have an injury because I can't see the weight I'm ...
2 votes
1 answer
81 views

Top quarter reps vs bottom quarter reps for squats?

What do top quarter rep squats train? I've heard it's explosive power, namely vertical jumping ability. Why is that? Is it actually better than full range of motion squats for that, or simply a more ...
-1 votes
1 answer
58 views

I cannot tilt my foot inwards

Just for the record I am not asking for any exercises/physical therapy advices, although if its allowed here, I would be very much thankful for these. I mainly want to know how I can describe the ...
24 votes
6 answers
142k 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 ...
1 vote
1 answer
104 views

Do front/back squats strengthen upper body?

I know it's obviously not gonna be the same as targeting my upper body directly, but will I still get some strength benefits in my upper body from doing front & back squats with a barbell? I feel ...
2 votes
1 answer
813 views

Landmine bar question!

Can you do landline reps with a 5-ft bar? I’m 5’7” female, 45, Med-build. I know most landmine users use a 7’Olympic bar, but I’m just starting out, and I’m not sure if I should buy a 5’, 6’, or 7’. I ...
5 votes
2 answers
150 views

L5-S1 level sciatica -> attempt to squat, but cannot keep heels on the ground. Worth continuing to try?

60yo male, 176kg. Had L5-S1 protruded disk problems in my 40s - fixed with physical therapy. Then again around my 50s - same fix as before. Hit me again in my late 50s, this time with no relief from ...
2 votes
7 answers
482 views

Knee pain when squatting [closed]

I have mild knee pain in my left knee only whenever I have a small break in form when doing any squat type exercise (ie, my knee goes past my toes when my feet are flat on the floor). When in proper ...
15 votes
1 answer
2k views

What causes me to lean forward on a barbell squat?

Recently I have been looking at my squat form and notice that I always bend forward too much such that my head is past my knees. When I try and correct myself to have head and knees aligned, it's just ...
6 votes
6 answers
11k views

What's the opposite exercise to the squat?

Is there a good bodyweight antagonist exercise to the squat? In the same way the push up has the pull up or the inverted row?
2 votes
1 answer
167 views

Why not pushing the knees out of the toes in Squat?

there is lots of information on the web about feet and knees out in Squat. Firstly, I'd like to summarise it here to make it clear. As explained here by Athlean X, in the Squat: a bit of external ...
3 votes
1 answer
46 views

How do you incorporate/interpret velocity data for a workout?

During a recent squat session I tried out a bar tracking app and unexpectedly it also provided a bunch of velocity data for the set. I know that velocity based training is a thing but I always thought ...
0 votes
0 answers
287 views

High-Bar Back Squat being easier than Bodyweight Squat

As difficult as it may seem, I'm able to keep a more neutral spine and feel a better balance in a high-bar back squat (and with sufficient load, obviously not so heavy to worsen my technique) as ...
13 votes
2 answers
8k views

Gym Etiquette: Is it bad to hog a squat rack?

I'm currently doing a workout program involving squats, overhead press, deadlifts, and curls. All of this is done with a barbell and squat rack. However it means I'm now using the rack for 30-40 mins ...
3 votes
4 answers
86 views

Squats - Ankle Tightness

I've always had pain in the back after doing squats and realized that I have tight ankles and this results in butt wink when doing them. I've come across with a little hack; putting small plates under ...
2 votes
1 answer
506 views

Dumbbell deadlift vs. squats

I'm fairly new to heavy lifting. I've been working out at home with adjustable dumbbells (my only equipment). Working out 3 times/week, among the exercises I've had recommended are deadlifts and ...
16 votes
1 answer
7k views

Why is "squatting the deadlift" bad?

In this article the author explains why squatting the deadlift (i.e. deadlifting with a too upright posture) is bad. He writes: This in turn both creates unfavourable leverages that cause more ...
5 votes
2 answers
3k views

How much weight should we place on our heel and how much in our forefoot during squat?

it is known that the best feet setup for squat is the so called tripod stance, which wants you place your weight in three points of the foot: Base of pinky toe Base of big toe Heel My question is ...

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