Is there such a thing as squatting too low?

LiE · 27 Aug 2008 at 10:56

The arms are really just for keeping the bar in place. You aren't taking much of the load onto them.

I squated last night, felt good, no knee pains. Managed 100kg without too much trouble. I also made sure I went down as low as I could go, the bar almost touching the side of the squat rack.

wassap · 27 Aug 2008 at 11:03

I fancy having a go at Squatting, its something ive never done, but I think it would benefit the core? plus it would give me a leg work out which i dont do at all at the mo.

Anyway, is there a way of doing it at home, any sort of hooks etc, I need to get some more weight to do it, ive only got 65 odd kg at the mo.

Freefaller · 27 Aug 2008 at 11:09

BullBoyShoes said:
So how much of the weight should the arms support, if its possible to put a % on that

The arms are just there to hold the bar in place not to take any of the weight off it. It only starts to hurt as you head towards high 3 figure numbers. If you have to get some pipe lagging around the bar but I find that makes it harder to do it properly.

wohoo said:
I fancy having a go at Squatting, its something ive never done, but I think it would benefit the core? plus it would give me a leg work out which i dont do at all at the mo.

Anyway, is there a way of doing it at home, any sort of hooks etc, I need to get some more weight to do it, ive only got 65 odd kg at the mo.

Leg work outs are so important to a balanced and well developed body. It's a vital core exercise but also a fantastic mass builder.

If you've never done squats before, and depending on how much you weigh 65kg might be quite heavy for you to start with. Being able to squat your own body weight's a good target. My aim is to squat, bench and DL double my bodyweight... I'm there on the DL, and nearly there on squats... I have another 30kg to go on bench!

Get the technique right first with just the bar, it's so important to get it right.

wassap · 27 Aug 2008 at 12:45

I had a go last night with just the bar, and feel the form is right, I do need some more weights tho, a lot of mine, is dinky 1 and 2kgs!

I weigh 78kg (5ft 7 tall), target is to be around 73kg with low BF hence me adding in free weights now as opposed to the machine stuff ive been doing.

RoleyBirkin · 27 Aug 2008 at 12:52

Teknobry said:
O- you'll probably need someone else to look at your form as its hard to tell by yourself.

Get a full length mirror.

Morba · 27 Aug 2008 at 13:06

RoleyBirkin said:
Get a full length mirror.

No, get someone else to look at you while doing it.
When doing the exercise you need to be concentrating on 1 thing - completing the next rep.
Looking in the mirror (be it at your shoulders, hips, knees or feet or whatever) will not help you.

Freefaller · 27 Aug 2008 at 13:18

Morba said:
No, get someone else to look at you while doing it.
When doing the exercise you need to be concentrating on 1 thing - completing the next rep.
Looking in the mirror (be it at your shoulders, hips, knees or feet or whatever) will not help you.

Indeed. Best thing to do is NOT look at a mirror and focus at a point on the wall to keep your head up, chest out and back straight. Also by focusing on that one point, it's not distracting your mind and you can concentrate on pushing up and through to do a good rep.

samcat · 27 Aug 2008 at 14:06

If your doing it by yourself use a webcam to record the movements, review it after.

Freefaller · 27 Aug 2008 at 14:48

Webcam? At the gym? Your best bet is to ask another person at the gym who is knowledgeable to help you.

adamau5 · 27 Aug 2008 at 17:00

i physically cant go past legs parallel with floor, even with just body weight. My kneecaps pop out and end up out there tracks which hurts.....a lot.

I am doing about 125kg with parallel upper legs (perhaps just above parallel).

Teknobry · 27 Aug 2008 at 17:52

wow, you can't go past parallel with bodyweight without your kneecaps popping, yet you'll load up 125kg and do partial squats instead?

Sounds like you're headed for even more trouble.

Freefaller · 27 Aug 2008 at 17:58

Teknobry said:
wow, you can't go past parallel with bodyweight without your kneecaps popping, yet you'll load up 125kg and do partial squats instead?

Sounds like you're headed for even more trouble.

Agreed. Either go an address the problem, but don't force the issue with sissy squats

Pigeon_Killer · 27 Aug 2008 at 18:05

I find ATG squats very quite difficult unless I use a combination of a wide stance and heavy weight. The wide stance (well outside shoulder width) stops my lower back from rounding and the weight helps to push me past my natural ROM which isn't all that low. I tend to just steer clear of them because I don't enjoy them.

Freefaller · 27 Aug 2008 at 18:48

Some people's physiology will obviously dictate the feasibility of ATG squats, however in general they should be possible whilst doing proper technique...

adamau5 · 27 Aug 2008 at 19:35

I have had the problem looked at, had massive amounts of physio yet i still wake up having twisted in my sleep...confused....then aware of a lot of pain!. I even had them stick cameras in my knees, the conclusion was the tracks are just not well formed enough for extreme range with any twist.

sissy squats dont seem to be doing me any harm, I wish i could do ATG, but no way.

adamau5 · 27 Aug 2008 at 19:37

oh, and to make my gym routine look even stranger, i broke my elbow a few years back (dislocated it and broke the head) and now my left arm is missing about 15 degrees of movement, so benching looks like i dont get anywhere near lockout.

Morba · 27 Aug 2008 at 23:59

Adam W said:
oh, and to make my gym routine look even stranger, i broke my elbow a few years back (dislocated it and broke the head) and now my left arm is missing about 15 degrees of movement, so benching looks like i dont get anywhere near lockout.

thats no bad thing from a building mass POV :]