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Anonymous
I did squats for the first time today. I weigh 230 and did 175lbs 5 sets 6 reps. My back hurts like a bitch now, it feels like the joints want to be popped right around the area I circled.

Also I couldnt go very low. Whenever I got around 60-70 degrees angle on my knees I felt like I was about to fall over, so I had to stand up.

Any suggestions for squatting?
>> Anonymous
>>321886
start slow, like empty bar first.

don't but the bar on your actual spine faggot.
>> Anonymous
If you're back hurts you're doing it wrong.
>> Anonymous
you need to put the par on your shoulder blades (the muscle not the bone) if the bar is on any bone then it's not going to feel good at all

and also look 5-6 feet ahead of you when you're squatting, stay on your heels, keep a good lumbar curve, and start out at low weights usually 50% of your last set and then work up 60%-70%-80%-90%.. or whatever you like. just don't go out on the highest weights possible and get injured before warming up
>> Anonymous
I rest it on my shoulder muscles... the soreness I think it from never doing it before.

Anyways, how can I get good balance?
>> Anonymous
teh soreness if fine (IF it is muscular)

now u know why squats are considered a WHOLE BODY exercise

its teh scapular retractors/thoracic spinal erectors taht are sore. it means u are a doing a good job keeping your shoulder blades tight + keeping your chest up *ie beach posture*

continue
>> Anonymous
Fuck all these smart asses.

Bar pad and knee wraps.
>> Anonymous
>>322022
I cant get any lower than what you guys would consider a "half squat". When I get low I have to lean forward to maintain balance and leaning forwards with 175lbs on your back is a pain. Im thinking its a leg positioning issue, anyone have a nice looking picture that illustrates proper squat form?
>> Anonymous
>>322038
I used a pad too. Had my chest way up and shoulders really far back.
>> Anonymous
>>322050
You can't even do them right and you throw on that much weight?

Come on man start slow. Youtube some squat videos. These exercises can fuck you up
>> Anonymous
     File :-(, x)
>>322038
>bar pad
>> Anonymous
Don't use a pussy pad, or knee wraps.
>> Anonymous
"... I felt like I was about to fall over, so I had to stand up."
That says it all. Your posture and form were bad. Leaning too far forward or backward put undue shear stress on your spine, resulting in the back pain you're feeling now. "feels like the joints want to be popped" that's exactly what happens when the spine experiences shear stress. The spinal column is evolved for vertical pressure, NOT shear.
Plus, 6 reps@ 175, and this was your first time ever doing squats? The first few times you do an exercise, your body is activating nerves in the required muscles. You should have gone easier, did maybe 135 lbs for 12 reps per set. Get the form and feel down before going up.
>> Anonymous
A. Warm up gradually, think of it as a "pyramid" with the highest weight being at the apex & warm up at the base.

B. Widen your stance, my heels used to come up, but a wider stance eliminated that problem.
>> Anonymous
Rest the bar on your traps
if you don't like that
do low bar position; Just above your shoulder blades
>> Anonymous
Slip your shoes off before you start squatting. You will straighten up.
>> Anonymous
>>322090
is speaking some truth, follow.

also, if this is indeed ur 1st session, and u 1/8th it, i reserve the right to remove my previous compliments and replace it w/ "OP is a big fag".

and to think someone on here actually does anything right...
>> Anonymous
>>322123
I'm not OP, but how wide do you have your feet? I've found I don't like a wide stance very much.