Need some advice on my squat form

[nodeal]

a while back in the gym some "powerlifter" strong man wannabe fat fuck was telling me my squatting form was bad and to not let my knees go over my toes and something about squatting as if im going to sit down on a toilet. i still think hes a dumb fat fuck, but damn i feel a little envious when i see people squatting with their backs perfectly upright.

for me this seems impossible...whenever i squat, my back always assumes a position of being more forward rather than upright when i am in the lower portion of the exercise squatting down. however, my back is not bent, it is still straight, just leaning forward. this seems natural for my back to do as it does this when i squat with or without weight. i feel no discomfort from doing squats, and i have never had an injury, minor or major, when doing them

the only way for my back to be perfectly upright is when i elevate my heels on plates, but this is uncomfortable, unstable, and just overall inferior to being flat footed on the ground especially when you are squatting heavy weight. also, i am pretty tall at 6'4, so maybe my height has something to do with it? i dunno, anybody have this problem? is this even a problem or is it common/normal?

[QuakerOats]

nobody squats with their backs "perfectly upright", it's impossible biomechanically to do with a barbell, you can do it in the Smith machine by putting your feet way out in front of you but as far as the "fat powerlifter wannabe" advice....he's right to an extent you should always sit BACK not DOWN when you squat, this will train the muscles used for squatting perfectly and will keep your knees healthy.

[Cap]

nobody squats with their backs "perfectly upright", it's impossible biomechanically to do with a barbell, you can do it in the Smith machine by putting your feet way out in front of you but as far as the "fat powerlifter wannabe" advice....he's right to an extent you should always sit BACK not DOWN when you squat, this will train the muscles used for squatting perfectly and will keep your knees healthy.

QFT.  Look at pictures of Platz.  As strong and as short as he was even he was not totally upright in squats.

I would advise against using the Smith and keeping your feet forward.  I've personally see that mess people up.

[The Apprentice]

to add, buy olympic lifting shoes for squatting

[Palpatine Q]

My advice on squats:

Don't do them.

[jpm101]

Only type of squat that may come close to upright, with good form, would be a by-the-book BB'ing squat. Bar high up on the traps, chest out, stomach in and back/spine straight. Of course that never happens in the real world workouts, just in the men's & womens "fitness" mags or videos. The pure mechanics of squatting see's to that. If your a good, to excellent, squatter you back is not going to be completely straight.

Using a 2X4 (3ft long at least) under the heels, rather than BB plates, give a better foundation for squatting. The work load is placed a little more on the lower quads, while giving better balance when squatting. Also seems to reduce some of the stress on the lower back. Can use very heavy weight with confidence on this exercise, just as in regular squatting. I also use a 2X4, under my heels, for BB Hacks. A superior quad exercise, for me at least.

That "knees never beyond the toes" thing does not apply to everyone. Exception would be serious PL'ers. With Nodeal being 6'4, that is extremely hard to do. On the other hand, dwarfs may not have any problem with it at all. Learning the correct method of box squatting goes a long way in teaching how to get the most potential out of squatting. Though again, this is usually reserved for serious PL'ers.

Step-up's can come very close to having the knee's in line with the toes. Heavy lunges can also be included in this regard. With a Smith machine, you will be leaning back against the bar for balance, while squatting up. Knees in line with the toes. Some people like this method. Whatever gives success I guess. Good Luck.

[local hero]

ive never seen anyone over 5'10 squat the way that u were advised... i always leaned over from start to finish, my body would be the same angle, i would never completely straighten out at the top, just keep that same slightly leaned over stance

[QuakerOats]

ive never seen anyone over 5'10 squat the way that u were advised... i always leaned over from start to finish, my body would be the same angle, i would never completely straighten out at the top, just keep that same slightly leaned over stance

EVERYONE leans over when they squat, i don't care if you're 5'2" or 6'11".

[nodeal]

Only type of squat that may come close to upright, with good form, would be a by-the-book BB'ing squat. Bar high up on the traps, chest out, stomach in and back/spine straight. Of course that never happens in the real world workouts, just in the men's & womens "fitness" mags or videos. The pure mechanics of squatting see's to that. If your a good, to excellent, squatter you back is not going to be completely straight.

Using a 2X4 (3ft long at least) under the heels, rather than BB plates, give a better foundation for squatting. The work load is placed a little more on the lower quads, while giving better balance when squatting. Also seems to reduce some of the stress on the lower back. Can use very heavy weight with confidence on this exercise, just as in regular squatting. I also use a 2X4, under my heels, for BB Hacks. A superior quad exercise, for me at least.

That "knees never beyond the toes" thing does not apply to everyone. Exception would be serious PL'ers. With Nodeal being 6'4, that is extremely hard to do. On the other hand, dwarfs may not have any problem with it at all. Learning the correct method of box squatting goes a long way in teaching how to get the most potential out of squatting. Though again, this is usually reserved for serious PL'ers.

Step-up's can come very close to having the knee's in line with the toes. Heavy lunges can also be included in this regard. With a Smith machine, you will be leaning back against the bar for balance, while squatting up. Knees in line with the toes. Some people like this method. Whatever gives success I guess. Good Luck.

thanks for the advice

[leonp1981]

I lean forward quite a bit on squats.  I've got quite long limbs though, and that seems to be the way my body wants to do them.  Never had a problem, so I'll keep doing it like that.

[nodeal]

I lean forward quite a bit on squats.  I've got quite long limbs though, and that seems to be the way my body wants to do them.  Never had a problem, so I'll keep doing it like that.

thats how i feel