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26 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 ...
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25 votes
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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 ...
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21 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 ...
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19 votes
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I'm not sore after doing squats. Am I doing something wrong?

Delayed Onset Muscle Soreness (DOMS) is not something you should use to gauge the efficiency of your workouts. It's mostly only experienced when your body gets put through something it's not used to. ...
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17 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 ...
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15 votes
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Working out same muscle group two days in a row (or before full recovery)

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 ...
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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 ...
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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 ...
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  • 6,641
10 votes

If my lower back feels tired after squats, am I doing something wrong?

Lower back soreness can be indicative of bad form or it can be indicative of heavy barbell squats. It's impossible to tell which from just the information that it makes you sore. This is because ...
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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 ...
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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 ...
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  • 5,666
8 votes

Will barbell squats really strengthen back/deltoid/traps muscles?

If you are doing it in proper form, it'll build your middle back, lower back, glutes, legs and it'll also help strength the sides of the abs. Your shoulders and traps should see almost no change. ...
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7 votes
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Don't feel muscle soreness until after a day

The soreness that you experience is called Delayed Onset Muscle Soreness (DOMS). What causes it? When you exercise, the muscles get damaged. That damage is a signal for the muscle to grow and get ...
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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 ...
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  • 4,604
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 ...
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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, ...
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  • 5,666
6 votes

I'm not sore after doing squats. Am I doing something wrong?

You started squatting more so you would get better at squatting. It sounds like your plan is working. You're better at squatting since you squat more. One part of being better at squatting is that ...
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6 votes

If my lower back feels tired after squats, am I doing something wrong?

As commented by others, without seeing a video of your form or knowing a bit more information it is hard to say if you are doing proper form 100%. Even then, sometimes what one person feels is proper ...
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  • 411
6 votes

Stretch for Squats muscles

Check out Limber 11 by a guy called Joe DeFranco. It's a few exercises/stretches which really helped me with my squat form. I used to have pain in the front of my hip when squatting but I started ...
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  • 436
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 ...
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6 votes

I bench and squat way more than what I deadlift?

(Possible) Reasons Why You Squat More Than Deadlift Your form is bad in both exercises. Without a video or someone checking your form, this can't be (dis)proven. You don't like deadlifting; as a ...
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6 votes

Squats technique flat feet

A lot of people have this problem, and it's usually caused by short tendons on the back of your ankle. I forget the name... Achilles? Anyway, there are plently of things you can try in order to fix ...
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  • 17.3k
6 votes
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Is it Necessary to Make Noise While Deadlifting Or Wear A Belt

Taking your questions one by one: (1) The eccentric portions of lifts are known to both cause more soreness and be more prone to injury. Combined with the extreme weights that are lifted during a ...
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6 votes
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severe pain after squats

What you are feeling is normal. Any time you do a new exercise, or even an old exercise in a new way, you will be pushing your muscles past the point where they are comfortable and making them sore. ...
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  • 6,182
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 ...
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  • 943
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 ...
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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 ...
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  • 2,480
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.
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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 ...
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