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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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17 votes
Accepted

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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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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5 votes
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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 ...
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  • 3,357
5 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, ...
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5 votes
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Dumbbell deadlift vs. squats

There's a crucial difference between dumbbell and barbell deadlifts that you're missing out on. In a straight bar deadlift, the bar limits how far forward the knees can travel. This limits how much of ...
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3 votes

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

Heels raising at the bottom of a squat indicates that you are unable to get into the bottom position without more forward knee travel than your ankle mobility allows. However, this does not indicate ...
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2 votes

What's the opposite exercise to the squat?

If you have a hanging bar and some inversion boots you can do the bodyweight squat upside down ie hanging from feet "lifting" glutes to heels and back down
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  • 21
2 votes

Knee pain when squatting

A person with average geometry should generally track the knees over the toes if they are performing more than a half-squat. Contrary to the common dogma, there is nothing inherently dangerous about ...
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  • 6,140
2 votes

Squats - Ankle Tightness

Whether elevation of the heel is as effective as squatting with flat feet really comes back to definitions: effective for what? Let us look at the effect of the change. From a biomechanical ...
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  • 6,140
1 vote

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

(Moving and expanding comments into something easier to read. Caveat: I'm no RPE expert.) Improving the Workouts I think there's two main takeaways from understanding your own RPEs: You can plan a ...
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  • 2,297
1 vote

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

This is my take: Anterior pelvic tilt (APT) and spinal flexion should be seen as two different things. APT is the movement of the pelvis and it should occur at L4/L5. A common mistake for APT is ...
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  • 544
1 vote

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

So, I'm curious to know how much anterior and posterior pelvic tilt in heavy squat/deadlift increase the risk of injury according to the actual state of research All researches are either done on ...
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  • 31
1 vote

Squats - Ankle Tightness

Is doing squats with heels lifted up a bit is as effective as regular ones? Yes. Will my ankles loosen up overtime if I keep doing squats like this? If not, can this be a long-term solution? Likely ...
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1 vote

Knee pain when squatting

My recommendation would be to train a more knee-dominant form of squatting -- i.e., front squats (for sets of a few reps, around 5-6 only, to not overload the knees). Front squats force a more upright ...
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  • 485

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