Problems with squat exercise

L

Liquid Tension

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I'm having problems "feeling the burn" in my legs. After doing this exercise today I felt nothing.

Problmes I had:

1. More strain on upper back and shoulders than legs.
2. Lower back strain when getting tired also due to "torso compression".
3. Can't get a comfortable feeling when supporting the bar.

Should I just lower the weight? Right now I'm doing 115lbs., same as bench press, I like to keep them the same. Bench press I don't really have any problems, but squatting is pissing me off because I like to do this exercise. The lower back strain from deadlifts is gone because I was more conscious of form and I imagined lifting a box.
 
Check your form! Actually, have someone experienced check your form. I would lay money that is where your problem is. It's not about the "burn" anyway, but with proper form you will be able to push more weight.

There is NO reason to keep your bench and squats at the same weight. Look at your arms/chest, now look at your legs/back... notice something? Your legs/back are bigger muscles and should be able to push far more weight then your arms/chest. It's silly (to say the least) to limit the development of your lower body.
 
Important tips for squat form:
1. Always with an arched back (technical term: "lordosis")
2. Always with a tight stomach. remember: the "fluid ball" in your stomach region (mainly water and various juicy organs) can't be compressed much, and so when you have an arched back and tight stomach, you're supporting your lower back.
3. Upper back should be completely straight. If your upper back is straight, and your lower back is supported by this "fluid ball", then the mechanical pressure will be entirely on your legs.

Finally, if the bar is just uncomfortable, you might consider getting a shoulder cozy for it. It's a plastic, shoulder-shaped mount that snaps right onto the bar and fits right over your shoulders. I use them whenever there are free ones at the gym, and they make a big difference.

Alternatively, you may have more success with a squat bar that runs on a track, if you aren't using one already.
 
Fil - Lordosis is a spinal defect where you have an exessive curve in your lumber vertibre.

check out


for more info.

Liquid tension. You may have overworked ur back as I did a few months ago. Try breaking up the motion and work on isolation exercises for a month or so while ur back rests.
 
Ah, see, lordosis isn't *necessarily* the disease state. It's also the technical training term for that position - but you're right that in the medical field it is used to describe that state. That's how it's referred to in numerous training manuals.
 
i have found the best way to keep my squat form is to look up when you are going down... look towards the ceiling when you are going down for your squat, it forces your back to stay arched... you also need to learn to push from your heels not your toes... if you push from your toes you are off balance...
 
The squat takes a bit of time to get your groove. Check where you're resting the bar. Build up some traps. Squeeze your lats together to create a table.
Remember to sit back and not down.

And last thing, your squat should be way more than your bench. But lower the weight if you have to to get form down. Perfect practice makes perfect.
 
You're not one of those chicken-legged bodybuilders that work their upper body but leave their lower body to rot, are you? ;)
 
how many of u use that bar cover for the back? Also, how many of u hold the bar in FRONT of you on your upper chest area, I tried that but it just felt awkward as hell, doesn't seem safe either. When I lift the bar off, I just feel a ton of weight on me, not like when doing bench. I guess my back isn't used to such weights.

how do I build up traps?
 
I go raw, the pad & mold we're "for puss*es" according to my coaches. I hold the bar behind my head on my shoulders. Your stabalizer muscles are probably weak. Shugs and military presses.

"Rot" is such a strong word lol... Although I have runners calves (aka chicken, b*tch, pus*y, etc calves lol), my thighs are pretty big & cut IMO. They just can't lift that much more than my bench. About 50% of my 1RM (squating) is where I am a lot stronger than most people my size. I have natrually strong shoulders, so all of my upper body exercises are better than my lower.

And what's wrong with looking like an upside down triangle?!!?! lol :)
 
Traps-deadlift, shrugs, farmers walks, and deadwalks.

I like the front squats and use them interchangably with back squats, good mornings, and deadlifts. The front squats are safe but require a bit more form and technique work.

But as far as that foam padding-nope, never.
 
No p*ssy pad here!

I've heard from many people that it's bad to use because it makes it dificult to feel the correct placement of the bar.
 
Bah. It doesn't change the weight, and I doubt it changes the placement of the bar that much either - so the mechanics should be roughly identical - at best, you're probably just not working the synergists in your arms as much which are not what I'm trying to work during squats anyway.

<- comfortable in his masculinity ;)
 
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