Proper Form of Squats

THANK YOU GUYS! WHAT GREAT resonses...I learned something new!!

will shift legs from hip to shoulder distance...i bet thatll make it easier, too :)

will just haveto lift heavier now!
 
mreik said:
Your legs should be at LEAST shoulder width. But yes, the closer the legs, the more emphasis on the quads; while the wider the stance the more emphasis on adductors and hammies.

And I'm gonna go against the grain here and say that you don't have to go to 90 degrees to squat (although I do). It simply depends on what you're looking to get out of the exercise. If you want heavy quad stimulation you should go with a more narrow, higher squat (ie, 2/5 squat so to speak). It's shown time and time again, that the quads are the most active in the beginning of the movement with the glutes and hams coming heavy more at the bottom.

If you want the nice hormonal response, I recommend parallel.
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Why not deeper?
 
I'm scared about the knees too - I bet that they can be done right, but when I do them ATG, I feel like something is going to screw up in my knee, I don't trust myself enough.
 
If you're unsure of your form I'd suggest lunges for glute development, better safe than sorry.
 
mreik said:
Stress on knees. Unless I personally know a person, and can watch/train them I wouldn't suggest something that can VERY easily be done wrong, even when done right.
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I agree with unproper form, but in my opinion, the squat is made out to be some ridiculously hard exercise. Does it take a truckload of effort? Hell yea. Is it next to impossible to execute? In my opinion no. I don't stop any of my other exercises at half range of motion, why would I do it for squats?

In my opinion, which you can take it for what its worth, cutting the range of motion of the knees short actually can be harder on the knees. You are also missing out on glute activation if you cut the exercise short. Full flexion/extension is the natural range of motion of our knee joint that we were born to use.

I also wanted to add to the OP, I recommend gripping the bar rather close. Most like to go wide due to lack of flexibility in their shoulders. By doing this, your elbows are going to point backwards which will automatically create excess forward lean. Grip closer and have your elbows pointing straight toward the ground.
 
wanted to let you guys know i did squats today with shouder width legs instead of hip distance...and i totally rocked :) much easier and able to load more weight. :) form was much easier too...more natural...anyway :)
thanks guys!
 
Ross Enamait says if you can do 500 bodyweights squats you are the ultimate warrior. Screw the weights, you won't hurt yourself simply doing bodyweight squats especially if you're worried about form. I bet you can squat more weight than most kids who do weighted squats. Squats are a total body exercise, one i dislike because its quite difficult (strength + balance). Good for you man.
 
why would you want to be able to d 500 BW squats? at that point, its just cardio.. then its better to just go running or something.
 
stroutman81 said:
I agree with unproper form, but in my opinion, the squat is made out to be some ridiculously hard exercise. Does it take a truckload of effort? Hell yea. Is it next to impossible to execute? In my opinion no. I don't stop any of my other exercises at half range of motion, why would I do it for squats?

In my opinion, which you can take it for what its worth, cutting the range of motion of the knees short actually can be harder on the knees. You are also missing out on glute activation if you cut the exercise short. Full flexion/extension is the natural range of motion of our knee joint that we were born to use.

I also wanted to add to the OP, I recommend gripping the bar rather close. Most like to go wide due to lack of flexibility in their shoulders. By doing this, your elbows are going to point backwards which will automatically create excess forward lean. Grip closer and have your elbows pointing straight toward the ground.
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I agree with the ROM, it's muscle specific. Whatever you want to get out of the squat, determines your ROM. As for the stress on knees at a shorter ROM, I've read literature to back this so I can see your point; but I personally agree with the opposite.

I go wide grip, and had to correct the forward lean myself when I first started, so that's definitely a good piece of advice if you fail to correct your form yourself.
 
mreik said:
I agree with the ROM, it's muscle specific. Whatever you want to get out of the squat, determines your ROM. As for the stress on knees at a shorter ROM, I've read literature to back this so I can see your point; but I personally agree with the opposite.

I go wide grip, and had to correct the forward lean myself when I first started, so that's definitely a good piece of advice if you fail to correct your form yourself.
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To each their own in this biz... right? Happy squating my friend.
 
stroutman81 said:
I also wanted to add to the OP, I recommend gripping the bar rather close. Most like to go wide due to lack of flexibility in their shoulders. By doing this, your elbows are going to point backwards which will automatically create excess forward lean. Grip closer and have your elbows pointing straight toward the ground.
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I was reading this thread over because I was having some problems with my squats tonight. The EXACT opposite happened to me. I did 2 sets of close grip to aid in traps and such, but I had major forward lean. It was pointed out to me that I was leaning way too much, so I did my last 2 sets with wide grips and my form was pretty well executed and it was easier to complete. Maybe I was doing something wrong with my elbows, I wasn't really thinking about them. I'll have to watch my elbows directions next time I do my squats.
 
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