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27 votes

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

Forty minutes is an absolutely acceptable amount of time to occupy a squat rack. (In the interest of changing your baseline: I know powerlifters who take a station for two hours because that's just ...
Dave Liepmann's user avatar
25 votes
Accepted

Why is "squatting the deadlift" bad?

The article's explanations for why you shouldn't try to squat a deadlift are wrong. Positioning your hips too low does not put more stress on the lower back, and does not meaningfully shift your ...
David Scarlett's user avatar
19 votes

How to prevent "good morning" when squatting?

What is a "good morning"? Just to add context, a "good morning" is when you're doing a squat, you go down to the lowest point, but then you extend the knees without maintaining an upright back. This ...
Alec's user avatar
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18 votes
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What causes me to lean forward on a barbell squat?

This is completely normal. A squat involves bending at the ankles, knees, and hips such that the torso leans forwards throughout the lower portions of the movement. The degree to which it leans ...
David Scarlett's user avatar
15 votes
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Should squats come last in a workout-plan?

A workout should ideally follow a relatively strict ordering. (Warm-up) High-skill/coordination exercises or movements which you are still learning, e.g. agility drills, Olympic lifts, gymnastics ...
Dave Liepmann's user avatar
11 votes
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Why is it easier to lift weight using a belt?

I've often felt there were two aspects to using a weight belt. The first being the psychological sense of security that the belt provides. Belts make us feel “locked in” and ready to lift thus ...
rrirower's user avatar
  • 6,690
10 votes

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

There are two goals to aim for when distributing your weight: You should be in balance, for obvious reasons; and The combined centre of mass of your body and the bar should only move down and up ...
David Scarlett's user avatar
9 votes

Is ass to grass squat natural or a learned behaviour?

Squatting through the full range, or “ass to the grass”, is entirely natural for anyone who possesses normal, healthy function. Once we can stand and walk confidently—that is, by about 1½ or 2 years ...
POD's user avatar
  • 6,171
7 votes

How to get rid off Squat Anxiety?

I would try and avoid smith machine squats for the time being. They take away a lot of the supporting strength from traditional barbell squats, and lock you into a very linear movement (i.e. up and ...
Dark Hippo's user avatar
  • 4,733
7 votes

What's the opposite exercise to the squat?

Well, we have to divide the body up into chunks that make sense. Opposites For exercises where we push forward, e.g. the pushup, we train mainly chest, triceps, and front deltoid. For exercises ...
Alec's user avatar
  • 18k
7 votes
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What exercises to do for posterior chain if I have shin splints?

Shin splints tend only to be affected by impact exercises—running, skipping, and jumping—or exercises that load the tibialis anterior. Squats and deadlifts should neither aggravate your shin splints, ...
POD's user avatar
  • 6,171
6 votes
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Compare & contrast squat types

When it comes to powerlifting, a large portion of lifters will use a low bar squat which places the bar lower on the back to sit on a muscular shelf made by the rear deltoids. This also allows the ...
Alex L's user avatar
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6 votes
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Will barbell squats really strengthen back/deltoid/traps muscles?

The lower back is the failure point of back squats, and gets a lot of work out of them. So yes, back squats build the back. Are back squats the best for the lower back? Not always; I find deadlifts ...
Dave Liepmann's user avatar
6 votes

Why is it easier to lift weight using a belt?

In short - belt gives better stabilization. Why not to use it? Well, you wish to have great stabilization... You would like to use that muscles, not to support them. Is it cheating - since that is ...
Michał Zaborowski's user avatar
6 votes
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feet position for squat

There is a very useful analysis of a selection of multiple studies to be found here: http://www.strengthandconditioningresearch.com/exercises/squat/ I'll start out by assuming that you adjust your ...
G_H's user avatar
  • 2,510
6 votes

Squatting a day after Deadlift

No, there is no obvious problem with squatting on the day after deadlifting. Squatting and deadlifting during the same workout is fairly common, and fine.
Christian Conti-Vock's user avatar
6 votes
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How to best physically prepare for Snowboarding?

Right off the bat I think it needs to be said that snowboarding is largely a technique driven sport. Some high level riders (like Ryan Knapton) are admittedly "too fat and not strong enough", but ...
Eric's user avatar
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6 votes
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Can Pistol Squats replace Barbell Squats?

They're fundamentally different exercises. If by "replace" you mean: Can a person do only weighted pistol squats instead of barbell back squats and live a long and healthy life? Than the ...
Eric's user avatar
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6 votes
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Abdominal role in squats

Squats train all of the supporting muscles of the torso -- including the anterior/abdominal muscles -- if you use a Valsalva maneuver. Consider performing each squat repetition using these steps: ...
Christian Conti-Vock's user avatar
6 votes

How to prevent "good morning" when squatting?

A "good morning squat" occurs when your knees shift backward at the bottom of the squat. This action takes the load off the quadriceps and places more load onto the glutes and spinal erectors, as the ...
David Scarlett's user avatar
6 votes
Accepted

Are squats on the tip of the feet and bending back good for the legs?

I believe you're describing a Sissy Squat *. This is a great body-weight exercise for developing your quadriceps. However, sissy squats don't work the glutes at all; instead recruiting the hip flexors....
C. Lange's user avatar
  • 4,588
6 votes

Why should the knee point outwards in squat?

Short answer: you don't actually need to flare your knees out, but what you do need to do is generate torque in your hips which can be accomplished by attempting to rotate forward-facing feet outward (...
TravisJ's user avatar
  • 211
6 votes

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

I mostly concur with the answers above. Squats and OHP are absolutely fine in a squat rack. Deadlifts in the squat rack are a gray area. I used to not be flexible enough to deadlift from the floor, ...
Wouter Adolfsen's user avatar
6 votes
Accepted

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

To simplify matters let us ignore the weight of the body. In this case the barbell must be placed directly over the pressure point of the groundforces on the foot. The groundforces are in fact ...
Andy's user avatar
  • 3,717
5 votes
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How do I get a four foot butt?

Where to begin... Lets assess what is right: Squats are a great exercise to build muscle in the glutes (butt). To build muscle in a specific area, you need to use weights to build up the muscle in ...
John's user avatar
  • 6,972
5 votes
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Should I grind or should I fail?

There's acceptable "grind" and unacceptable grind, and I don't trust novices to tell the difference. Someone in your position--which I assume means, a beginner doing a novice program with an ...
Dave Liepmann's user avatar
5 votes

Should I grind or should I fail?

Injuries will hinder your progress more than lifting lighter. Focus on technique if you want long term gains.
Eric Li's user avatar
  • 63
5 votes

Squat form: hips and ankles

There is a fair amount going on here. First, the notion of a "correct" squat is open to some interpretation. Nobody would say C) is correct, but B) and A) are debatable. For instance, if your goal ...
b-reddy's user avatar
  • 1,667
5 votes

Why is it easier to lift weight using a belt?

Previous answers all missed a crucial aspect... the belt works by allowing you brace your abdominals against it. It doesn't "support" the back. It allows YOU to better support your midline/trunk/core/...
Dustin Kreidler's user avatar
5 votes
Accepted

Difference between 'Bulgarian Split Squat' and 'Split Squat'

There is a slight distinction between the two. And, it may depend on your training experience. Older trainers tend to refer to the Bulgarian Split Squat as the one in which the rear leg is typically ...
rrirower's user avatar
  • 6,690

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