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Starting Squats Anonymous
Going to be doing squats for the first time today in my workout, biggest thing i think im wondering if how to determine the weight you start out with on the bars. Any other pointers are appreciated also.
>> Anonymous
Start with just the bar in order to work on form. I even still use just the bar for warm ups, and to get into the groove of squatting. Then, gradually add weight until you find it suitable.

Also, make sure your depth is good and your lower back is locked. Best way to do this is focus your eyes upward (not your head), and to squat ATG.

Practice makes permanent, so, practice right the first time.
>> Anonymous
>>47783

ATG?
>> Anonymous
>>47787

Means "Ass to Ground", also known as "Full" squats.

http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

Dramatically lowers the weight you'll be able to do for awhile, but do you want big numbers or beastly legs?
>> Anonymous
keep your back straight
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
To be completely honest the guy in the picture is not using the best form.
Start with out any weight at all. Put your hands on your head or your shoulders.
To squat properly:
Look forward, never down, looking up a littl bit is acceptable.
All your weight should be on your heels AT ALL TIMES.
Stick your ass out.
Keep a big chest, and straight back.
Never EVER bend your trunk forward(the guy in the picture is bending forward, thats wrong, and more over not safe.)
Your feet should be any where from shoulder width to just outside of shoulder width(get comfortable)
Make sure your ass AT LEAST GOES PAST YOUR KNEES, otherwise you're pretty much not doing anything for your self.

After you can do all that with out any weights, try doing front squats with just the bar. Learning how to front squat will teach you how to keep your body(trunk) up right when you squat, because if you lean forward(like the guy in your gif) the bar will become hard to hold, or will roll off(which should not happen).

After you master the front squat, go on to the back squat. DONT USE A TOWEL OR PAD on the bar. It will hurt the first week or two that you squat, but you will get used to it like with anything else.
>> Anonymous
srysl, read "starting strength"
>> Anonymous
>>47827
Rapidshare plz.
>> Anonymous
>>47793

I assume you're exaggerating.

You don't **really** want your ass to hit the ground. You just want the full range of motion. The best way to go is to just past parallel with the ground.

You can use a bungee strap on the cage so you'll know when you get there.

And go slow. Squat is a serious lift.
>> Anonymous
>>47930
just search on rapidsearch.
>> Anonymous
Is it more beneficial to go as far down as possible? I've been doing parallel with no significant gains. Maybe this is the way to go?
>> Captain Fitness formerly Yoshi ? !ozOtJW9BFA
YOU MUST GO PAST PARALLEL!
>> Anonymous
>>47970

I'd appreciate reasons.
>> Anonymous
>>47970
So if you have bad knees you're shit out of luck?
>> Anonymous
>>47988
What sort of "bad knees" are we dealing with? By changing up your stance you can avoid a lot of pain.
>> Anonymous
also, get someone to spot you
>> Anonymous
>>47980
The lower you go, the more your muscles have to work to return to the standing position.
>> Anonymous
>>47942
you're about fifty percent right. olympic squats go a lot further than just past parallel and are not performed slow. in fact, where the fuck does slow come into it? if you're going for a world record in powerlifting, then the weight necessitates great control, which reduces speed due to the enourmous pressure your body is under. percentages of your one rep max, meh, blast 'em as fast as you can control them, ie, as fast as you can maintain technique. for some people, this is very fast.

on the concentric part of the movement, you have to blast them with heavy weight, you have to go as fast as possible otherwise you will fail. your cns has to be hitting overdrive. with powerlifters for example (weightlifters too) it only looks like they're going slow due to the enourmous opposing force generated by gravity working on the bar.

>>48314
the lower you go, the more you move the involved joints through their possible range of motion, and the more muscles you recruit to do so. so the joints involved develope strength through a far greater range of motion. ????. profit.
>> Anonymous
what the hell is so wrong with using a pad or towel.
>> Anonymous
start with box squats. your lower back and knees will thank you.

most people - particularly computer nerds like me and (presumedly) you don't have the flexibility in their hamstrings and hip flexors to do a proper squat.

squats are, next to deadlifts, the single easiest way to put on muscle mass and build strength. just learn to do them properly.
>> Anonymous
>>48395
it often leads to incorrect technique by pushing the head to far forwards or creating an unfavourable position of the bar on the back.

also, not using it doesn't actually hurt.
>> Anonymous
>>48414

Correct

Learn to hold the bar right and it shouldn't hurt that bad