Okay, so I've never done squats. My back has always been a little dodgy (occasional pain and inflammation in the dorsal section of my upper back), so I've avoided them to try to be safe. But I've found that I'm generally unable to replace them with anything that quite does the job, and I've actually suffered more pain and injury from leg presses over the years than any other exercise.

As somebody who has lifted before but never done squats, what do I need to know? How do I go about figuring out how to do them, if I'm doing them right once I do them, etc. And as a relative weakling, I am always intimidated by the squat rack. How does one go about starting to do squats?

How does one go about starting to do squats?

Here's a pretty good description (http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html). Also, follow the link and read about the squat analysis.

Start light. This isn't a pissing contest and who cares what everyone else in the gym thinks - they don't have to live with the injury if you hurt yourself lifting too heavy. Try the form with the bar unloaded and get it right. Nothing to 'em.

-R

Here is a great site (http://stumptuous.com/learnsquat.html) that covers squats in good detail. I really recommend starting out by using the barbell alone and practice in a mirror to make sure your form is right before adding weights. I have tweaked the hell out of mine by doing it incorrectly. Good luck. Squats are an excellent and necessary exercise IMO

Jason

Curious - I have heard conflicting advice on using the smith machine for squats. I heard that it will wreak havic on the knees because you are pressing against the machine when you go up. Any thoughts on this? Thanks.

I am a new squater myself for the most part.

The two most important things I have learned are these:

1) Keep your heels on the ground. If you can't keep them on the ground, use a block until you can.

2) NEVER round your back. I believe if your back is generally healthy, you will not hurt it squating... IF you don't round your back.

I would say that using VERY low weight and checking all the resources you can first, and throughout the squat day to be very helpful as well.

four

I'm going to be on the extreme and say you should not try a movement as complicated as the squat without having someone experienced show you how. I don't care how skilled you are or how great the description on the site is, I have met trainers who are very knowledgeable who still don't squat well because they haven't had someone else check their form. Squats are a GREAT exercise when performed correctly. When performed incorrectly, they can cause damage to your ankles, knees, rotator cuff and lower back, and you might only get 20% of the potential benefits that you would if you were doing them correctly. Do yourself a favor - when you're ready to take on something like a squat or dead-lift, have someone show you the right way so you develop a good habit rather than trying it yourself for several years and then finding out you were doing it wrong and having to try to undo what you've spent years training yourself to think was right.

Jeremy

do you get the same benefits when doin dumbell squats instead of barbell? i work out at home so dont particularly trust myself when doing them alone. what do you guys think?

Do you hold the dumbbells at your side, or rest them on your shoulders?

I think if you rest them on your shoulders, it is pretty much the same benefits at that weight. If you hold them at your side, there is less pressure on your body to support the weight and more on your arms, and I think this lessens their effectiveness some.


do you get the same benefits when doin dumbell squats instead of barbell? i work out at home so dont particularly trust myself when doing them alone. what do you guys think?

Take a look at this thing: http://www.langhampark.com/pullum/listings/60.html

It takes the load from your spine. So there is absolutely no back pain!