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Exercises Movements, technique & proper execution

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Old 12-19-2006, 07:44 PM   #1
Randy Little
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I am just starting out and my heels want to come off the ground for each squat. It might ne my strength level, which is fine. But if it is bad form then I have a problem.

Thanks for any advice.
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Old 12-19-2006, 09:44 PM   #2
Travis Loest
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randy,
if you can do squats with you heals on the ground without any weight then when you add weight your heels come up. it's a combination of form and weight. if you cant do an air squat without your heels coming up don't do weighted squats.
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Old 12-20-2006, 02:20 AM   #3
Christian Lemburg
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Randy,

this is a common problem.

Take a look at http://thefitcast.com/?p=108 (The video FitCast - Episode 6: Dan John Olympic Lifts / probably family-safe even for US PC standards) - outstanding coaching on squat form there. You can't have it better and cheaper.

Cheers,

Christian
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Old 12-20-2006, 04:36 AM   #4
Randy Little
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Great video. After watching I think my stance is too narrow to allow for me to drop my weight in between my legs properly. I am going to go try it right now.

Thanks for the feedback.
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Old 12-20-2006, 07:14 AM   #5
Randy Little
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Ok, I widened my stance a little and did some air squats perfectly (ensuring a big chest as in the video). This actually activated my hip flexors, so I knew immediately the way I was doing them before was wrong. So now I know what good form is. For today's workout, back squats, I went to the Smith machine and put on some real light weight and tried to do them perfect. I am going to focus on doing perfect air squats from now on during the w/u and back squats on the smith machine the next few times to see if that will perfect my form, and strengthen those hip flexors!
Thanks for the help.
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Old 12-20-2006, 09:54 AM   #6
Martin Schap
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NO! Get away from the Smith machine! It's pure evil! Do squats with free weights. The Smith machine forces your body to move in an unnatural pattern. You are begging for an injury if you use it. If you're worried about not having a spot just do your squats inside the cage and use the spotting rails.
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Old 12-20-2006, 09:59 AM   #7
Josh Brehm
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What Martin said x2!
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Old 12-20-2006, 11:17 AM   #8
Randy Little
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Wow, strong feelings should not be ignored. I definitely do not want to get hurt. I think that focusing on the perfect air squats during the w/u should get me on the right path. If back squats come up again if I cannot do it with light weight then I will find a spot.
Thanks for the advice.
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Old 12-20-2006, 12:32 PM   #9
Elliot Royce
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Light weight is all relative but if you start with the bar (45#) and work up slowly from there, you'll be fine. You can also do box squats (put something under your butt and squat down to it -- experiment with varying the height) or something I do is to use a Swiss ball (extra strength) of different size and then squat down to that.



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