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Anonymous
Sup /fit/?

I'm just starting to work out, and I would like to know the proper form of doing squats.

Is there a diagram you could post or something?
>> Anonymous
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
>> Anonymous
I'm not OP, but I just started doing squats and HOLY FUCK MY LEGS ARE SORE THAN A MOTHERFUCKER.

Are there any stretches I should have done before? If so what?
>> Anonymous
>>79094
Warm up before, stretch after. Stretch the muscles that are sore, duh.
>> Anonymous
Thanks. What are so recommended stretches? I can just stick my legs in the air or touch my toes or something but specifics are nice for total retards like me.
>> Anonymous
>>79094
don't worry about the soreness. it happens to everyone who just starts. give it a few days and from the next time onwards you wont feel a thing.
>> Anonymous
Here is how to SQUATZ properly: http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

if you dig around a little you can find tons of good info on that site.

Squats killed my legs for the first week but now they're not so bad.
>> Anonymous
>>79092
Hah you're that fat guy from yesterday who wanted to get fit while eating nothing but Pizza aren't you?

You still gotta change that diet and see someone about that eating problem.
>> Anonymous
>>79129

No, but I saw thread and found it hilarious.
>> Anonymous
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>> Anonymous
The muscle soreness after will get a bit less each week, first time you do 'em, you'll be fucked, like really fucked.

I didn't know shit bout how to do them, so I ended up doing 100 first time I tried, couldn't walk and bend knees for 2 days, took almost 2 weeks for all the pain to subside.

Now I'm just a bit stiff the next day, granted, I'm not doing 10x10, lol.
>> Anonymous
Don't do heavy squats in the beginning
>> Anonymous
i just did some squats. 60 + the bar.

It felt good.
>> Anonymous
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perhaps a touch late, but you might find this gif useful.
>> Anonymous
>>79175
Aren't you supposed to keep ur knees back.
>> Anonymous
>>79149

THe same shit happened to me, the first 2-3 times it killed my legs. I couldn't even walk for 2 days...damn.
Now I love doing Squats and they don't hurt anymore.

I prefer doing Squats with 2 Dumbbels.
>> Anonymous
>>79176
Your knees have to move forward, just not past the toes.
>> Anonymous
>>79185
o ok.
>> Anonymous
starting strength. get it.
>> Anonymous
in fact, rapidsearch starting strength.
>> rowerfag
>>79119
ITP: lies

if you do them right, squats always give you that special feeling
>> Anonymous
>>79179

How do I do it with two dumbbells? I have some of those at home! It felt awkward when I tried it.
>> Anonymous
>>79236


Squats - grab them with hands with your arms down. Then move them up like you're doing curls and place them on your shoulders. Keep your abs right and stick your chest out. then go down like you are doing situps. come back up and repeat from step 1.
>> Anonymous
what is the different between doing squat on machine where you sit down and regular??
im scared to do the regular because i dont want to do it wrong and fucked up my joints.
>> Anonymous
>>79185
horseshit. now fuck off.
>> Anonymous
>>79340
its true, if you don't believe him enjoy your artifical knee joints by 35
>> Anonymous
>>80211
it's not true and you don't know what the fuck you are talking about. the knees will move past the toes in some individuals due simply to limb length. it places no additional strain on the joint. once again i get sick of you ignorant faggots on this motherfucking board. maybe you bitches should do something other than read weightlifing for dummies, you half-squat motherfuckers. fry, smith and schilling, 2003, keeping the knees in front of the toes decreases kness stress by 20% and increases stress on the lower back by 1070%. people with knees that are not arthritic should have no problems with their knees travelling in front of their toes. as alwyn cosgrove points out, you're a faggot and try to keep your knees behind your toes when you walk uphill or upstairs. nigger.

itt, halr-rep heroes and ignorant pieces of shit that learned to lift from esquire magazine.
>> Anonymous
knees in front of toes isn't wrong as long as you aren't pushing from your toes and your toes are pointed the same way as your knees (=feed out)
>> Anonymous
>>80211
Why would you force something that doesn't feel natural. Squats are natural movements so you should never force something
>> Anonymous
Just make sure that your heels don't leave the floor and your ass goes beneath parallel. Have a spotter to tell you how low is that. I also heard that there are some kind of parking control machines that tell you the same. Also, toes pointing slighty outwards.

If you do all that, it doesn't matter if your knees pass your toes, but most people who do them like this don't have that anyway.