Question on squating?

brogan · May 24th, 2005, 03:47 PM

I am aproxiamtely 6'4 and cannot squat straight down without bending my torso forward, even without any weight. Is it normal to have my torso forward, if not I fractured my lower back at age 18 and now I am 22 could this be the reason? I never had surgery but wore a brace for 5 months. Am I supposed to lean back on a smith machine bar or flare my toes and where should my feet be in relation to my body? I would like to be able to squat with a spot instead of a smith machine. Any ideas or help from anyone would be greatly appreciated.

Killa_Z · May 24th, 2005, 04:03 PM

here, check this thread and ensure that your squat form is correct, the usual symptom for bad technique is pain in the knees, back etc

Cleaning up the squat - Article

**exnatural123** · May 24th, 2005, 05:32 PM

Put a block of wood under your heels,and look up....

**falconfootball** · May 25th, 2005, 01:53 AM

don't put a block or weight beneath you, thats just emphasizing bad form!!

Try to increase flexibility in your lower body. Mainly calves and hamstrings. Along with quad and lower back strectching, this will help our squat form.

With back injuries, you must always be careful. Make sure it is safe to squat first.

Practice with LIGHT WEIGHT until you get your form corrected. Eventually start loading the weight up and packing on the mass.

**ntnfdvd** · May 25th, 2005, 06:18 AM

If I understand you correctly you are leaning a little forward when you squat...you HAVE to do that. If you try to keep your torso perfectly straight up and down, when you squat and your butt starts to stick out a little, you will fall backwards. Remember you have a good amount of weight on your shoulders that you have to counterbalance. Try squatting barefooted...running shoes will make you lean forward as they have a heal.

**Old_Fart2** · May 25th, 2005, 06:39 AM

First of all, Welcome to the Board, Brogan!

As to your question, one thing that comes to mind is bar placement. If the bar is too high on your shoulders, that would tend to make you lean forward or bow your back more, particularly with a taller person. Try placing the bar lower on your back. There's kind of a natural groove right at about shoulder level, across your traps.

Check out Myth #6 in this thread: Squatting Myths

brogan · May 25th, 2005, 04:16 PM

Thanks for the advice, but I can barely squat down straight without any weight. I am pretty flexible in the back area already, I can lay on top of my heels and bridge backwards with my neck, I do this to stretch my quads and hams, and maintain strength in my lower and middle back. I will try to move the bar and squat with some wrestling shoes perhps. Thank you everyone for the replies.

**exnatural123** · May 26th, 2005, 11:44 AM

Did you look at the thread Killa said? Unless your back is screwed from your past injury and you need to stay away from heavy squating or even at all. Because performing this lift wrong will have you injured quick. BE carefull man