what i going wrong;squats

gareth · Mon, July 14th, 2008, 06:56 AM

When I do squats I sometimes feel apprehensive as when I get down I often find myself pushing back and this doesn`t do my back any good - as I found out this morning - I still have this pain at the bottom of my spine.

I think the problem is when I get down I momentarily look at the bar on the supports (on either side of the cage) i.e. I lower my head causing me to round my back. Maybe it won`t happen if I keep my head up.

It happens sometimes - but today was pretty painful.

I`m apprehensive after this guy showed me the scar from his operation at the base of his spine after messing up his squats.

Please advise.

stefanjagger · Mon, July 14th, 2008, 08:36 AM

Have a read of this: http://stronglifts.com/how-to-squat-...mmon-problems/

The main thing for me is keeping my head looking straight ahead no matter what part of the squat i'm at. I am fairly knew to squats myself but the information at the above site is great.

Doubleoqueso · Mon, July 14th, 2008, 10:44 AM

I had that lower back pain in the past. I think I was squatting too heavy at the time. Training hard on the deadlifts eliminated that pain for me.

I highly recommend "Starting Strength" by Mark Ripptoe for a comprehensive look at proper form for those two incredibly important lifts as well as several others.

euan · Mon, July 14th, 2008, 10:57 AM

Quote:

Originally Posted by Doubleoqueso

I highly recommend "Starting Strength" by Mark Ripptoe for a comprehensive look at proper form for those two incredibly important lifts as well as several others.

+1

A certified and competent trainer could held you nail good form, but Starting Strength gives a great insight into these lifts - certainly helped me.

As far as head position goes (Starting Strength goes into this in more depth) - you should aim to look at a spot on the floor maybe 6 to 10 feet ahead of you. As Rippetoe mentions - try to hold a tennis ball between your chin and chest. That'll help you get a good head position and keep your chest up.

betastas · Mon, July 14th, 2008, 01:57 PM

I have to give different advice and say keep your eyes focused a minimum of eye level ahead. I look up though, say at a place on the wall 8 feet up from the floor. I find this really helps me maintain the posture I need during the squat. Some people will tell you to look down, but I'm not really sure why. Try both and see what works. Also, never watch yourself in the mirror and don't lower yourself to the pins (IE, deload the weight).

anfeyd · Mon, July 14th, 2008, 06:16 PM

Quote:

Originally Posted by betastas

Some people will tell you to look down, but I'm not really sure why.

http://strengthmill.net/forum/showthread.php?t=1962

zenpharaohs · Mon, July 14th, 2008, 07:28 PM

Quote:

Originally Posted by betastas

Some people will tell you to look down, but I'm not really sure why.

I've never actually heard anyone recommend looking down.

zenpharaohs · Mon, July 14th, 2008, 07:31 PM

Quote:

Originally Posted by anfeyd

http://strengthmill.net/forum/showthread.php?t=1962

Well you learn something every day.

OK I have the same issue with recommending looking down as I do with looking up. It should only have an effect for the "head movers" of the world, as opposed to those of us who are "eye movers". So if you have to move your head to look at something, then maybe this can make sense.

gareth · Tue, July 15th, 2008, 12:57 AM

When I first starting doing squats I was told to keep my eyes on where the ceiling meets the wall i.e. 45 degrees up not down.

Anyway I think it is my supports which cause my fears. You see the BB is rather short so if I am slightly to one side the weights will hit the support/or the support falls off. So every time I descend my eyes look down to one side to make sure I am going to hit the supports properly/and not knock them off.

Maybe I should not use supports at all; they are there to tell me when I am low enough and if I cant get up again.