why does it seem so hard to have truly perfect squat form? I always feel my ankles are either to close/to far apart. Maybe toes aren't quiet at right angle. Feel strange pressure in my hip sometimes during movement. Why is it so tricky?
why does it seem so hard to have truly perfect squat form? I always feel my ankles are either to close/to far apart.
Wait am I supposed to hover the bar over my back instead of letting it rest on my back
have I been squatting all wrong
It took me a year to squat and deadlift properly.
This is normal. Watch yt videos in the meantime
>It took me a year to squat and deadlift properly.
This.
If you listen to Tom Platz (The Squat god) he will tell you it takes quite a while to perfect it. I will say if you are a bit older, from anecdotal exp and from others, that having a lil bit wider stance helps tremendously. NOT Sumo squat wide but not that super tight straight leg shit.
Platz had a narrow stance
And if you listen to him now, he will state having a wider stance when your older will help with depth. Fuckin retard.
If that's how your body feels doing a back squat then you should switch to front squats. You could also benefit from elevating your ankles a little. They'll feel much better on your hips and ankles.
Humans aren't supposed to squat
but then why do we look juicy afterwords
Warming up with goblet squat holds has been helpful for me.
A deep squat is a comfortable resting position if you have adequate joint mobility. For 99% of human history we've squatted down to poop, and people in less developed countries still do it this way.
>t. picrel
yes, the quads exist for literally no reason whatsoever. an evolutionary anomaly, right
>Humans aren't supposed to squat
And humans aren't supposed to use computers but here you are
primitivists get the rope
>Humans aren't supposed to squat
Humans are supposed to have sex but here you are
You're thinking too much. Make the bar go straight up and down.
your natural squat form may make it impossible to squat properly with a barbell on your back. try a different exercise.
Some people have the right proportions for bar squatting, some don't. Basically anyone can squat under 200 lbs but once you start getting heavy you'll know if you have the wrong body for it. Luckily there are plenty of things you can do that work your legs; like other people said, try front squats. As a 6'2" skellington man I find FS a lot more comfortable than BS.
300lbs is a light squat jfc under 200lbs have you tried trying
transfer to bulgarian split squats, you likely don't have the frame to support a squat, a lot of people don't, it's not exactly a natural movement. Split squats are much more natural.
If you're feeling pressure in your hip, that may also be a bad sign. If you tear your labrum, it requires surgery to fix
>it's not exactly a natural movement
Cope
>it's not exactly a natural movement
How do you think humans shat before we invented toilets? If you couldn't hold a deep squat back in caveman times nobody would want to mate with you because your legs would be caked in shit.
>How do you think humans shat before we invented toilets?
like 1/4th of the world still shits squatting. it hasn't left many cultures. squatting toilets exist.
In areas with lots of Chinese tourists they have to put up signs in bathrooms instructing them how to sit on a toilet. Most Chinese people squat over a hole in the ground to poop.
It's telling that you have no idea what you're talking about.
We have never squatted with hundreds of pounds on our back. You can make the argument of non loaded squatting, but not loaded squatting. It's not a natural human movement. This is how I know you don't know anything because you blew right past this key difference.
A split squat is more natural because it mimics a loaded carry.
>A split squat is more natural because it mimics a loaded carry.
I've done a fair bit of manual labor myself and I can't recall ever kneeling down with one foot elevated on a bench while carrying something. I have, however, lifted many a heavy object from a traditional squatting position. If you want to mimic a loaded carry then do a farmer's walk.
Clearly my explanation has completely escaped you.
I said that a split squat mimics a loaded carry in that it is a unilateral movement. When doing manual labor you aren't loading your back like you would a squat, you are picking things up and carrying them.
OP said he cannot do a squat in perfect form and that he also gets hip pressure when he does try. The reason why he can't squat in perfect form is that his body is avoiding an issue that is likely in his hips, an issue that may be a femoroacetabular impingement, in which case if he persists he can expect a full hip replacement in about 10-15 years if he's lucky, 5 years if he's not. If he wants surgery, it's a 6-8 month recovery and has potential to cause permanent damage to the Pudendal / LFCN / Femoral / Sciatic nerves.
Post body now
> I said that a split squat mimics a loaded carry in that it is a unilateral movement.
When I pick up something heavy I use both my legs to lift it and both my legs while walking with it. Example: Lifting a limestone block in a manner similar to a hack squat.
>When doing manual labor you aren't loading your back like you would a squat, you are picking things up and carrying them.
Unwieldy objects are easier to carry on the shoulders/back. Example: Loading two canoes onto the shoulders and lifting in a manner similar to a high bar squat.
>When I pick up something heavy I use both my legs to lift it and both my legs while walking with it. Example: Lifting a limestone block in a manner similar to a hack squat.
No. In the way that you are describing, it is more closely related to a goblet squat or a goblet carry. A hack squat completely removes your core and anti flexion muscles from the movement.
>Unwieldy objects are easier to carry on the shoulders/back. Example: Loading two canoes onto the shoulders and lifting in a manner similar to a high bar squat.
Not a natural movement. You'd likely load one shoulder and that would be comparable to a loaded carry. Even though you can use the unique biomechanics of the spine to load it hundreds of pounds, the problem comes from micromovements in the spine or if any rotation happens and you instantly snap it, there is a very obvious reason for this and that is because evolution did not select us to load our backs with such weight. It's one of the tradeoffs of being bipedal.
> No. In the way that you are describing, it is more closely related to a goblet squat or a goblet carry. A hack squat completely removes your core and anti flexion muscles from the movement.
Eh you're right on that. I'm only half paying attention to this thread while cooking chili so I misspoke.
>Not a natural movement. You'd likely load one shoulder
No, I can say for certain I would load both shoulders because I'm speaking from experience. It's easier to carry two canoes at once than just one because the weight is more evenly distributed.
>I would load both shoulders
Then there is no way to put the objects down unless you throw them down, otherwise you have to flex your spine and potentially paralyze yourself. You use one shoulder and basically mimic a turkish get up to get up and get down with it to easily set it down.
You've never lifted a heavy oblong object from the ground and set it down.
You’ve never lifted anything remotely heavy in your life, post body dyel
lmfao you've obviously never lifted a finger in your life. You know how I get a canoe off my shoulder? I squat down and touch one end to the ground to support it. as I move from under it. No contortionism required.
You sound like a massive DYEL who has no experience lifting and thinks they know shit because they can butcher biomechanics. Post body and lifts
moron, benching isn't natural either. Who gives a fuck. Stop being a pussy, I promise your body can handle it.
>oh ah but um I'm too tall
No you're fucking not
>this
People make bullshit excuses to convince themselves out of a demanding workout. There are too many too heavy gym fags that just sit on benches. It's amusing
>A split squat is more natural because it mimics a loaded carry.
Now, this is some grade A DYEL bullshit.
Following your logic, no lifts are natural, because we never added that much weight to the movement and did them before. This is an entirely retarded topic, by the way. What is a natural lift even supposed to mean? As long as you are respecting your body's anatomy, mechanics and mobility, whatever you do with it is OK (yeah, I am not going to name it "natural" like a fucking braindead midwit).
>As long as you are respecting your body's anatomy, mechanics and mobility, whatever you do with it is OK
Except OP clearly stated he cannot do a squat without turning his ankles and that he has a feeling of pressure in his hip, which means the movement is not OK.
It means the way he's doing it is wrong, retard
>Ancestor leans against tree, takes shit
>"SEE? HUMANS WOULD NEVER BE ABLE TO DO THAT AND MATE WITH FERTILE FEMALES IF YOU COULDN'T DO THIS MOVEMENT WITH 300 POUNDS ON YOUR BACK!!"
You kids are hilarious
Squat toilets typically don't have back support
So you're telling me skateboard squats are the ideal squat
Scooby knew, all along
because the amount of weight you should be doing it for perfect form hurts your ego too much and you won't do it.
if you're not squating 1 plate with perfect form, you should be practicing with 1 plate.
can someone actually send me a good video that could help me improve my squat? I actually agree with OP that squatting is so autistically difficult for me and idk why its so fucking hard to master. I have been squatting for a year and can only manage 245 for 5. that's dog shit, and also I can bench press for 225 for 5, which is pretty good id say. I have started low bar squatting which helped me go from 185 squat to where im at now in a couple months, so maybe I should just be patient, but I just want to get better at this so bad. the hardest part for me is getting the bar comfortable on my back and I need help on trying to make the bar feel lighter, cause I feel like my legs always have more gas in them but it just feels so damn heavy I have to quit.
any help is appreciated. thanks
Russian squat
>nooo it's not for beginners
Took me from 225x3 to 305x1
It's something you git gud at by doing
Wider stance, go deep, lower reps. Yes you can still hypertrophy your quads if you get enough volume and it's hard.
do that 245 unilaterally, I just doubled the load on your leg, you're welcome.
so today during my squats i tried focusing on my quad muscles more
i think it actually worked and made the lifts go better
wheird
>those sausage toes
Oh my fucking god. Is it too much to ask that someone who pretends they can create an anatomical illustration should depict the body in an anatomically accurate way??
I swear to fuck, if I had a penny for every high school-level 3D model that had fucking muppet body parts, I'd be able to buy enough senators to get a decent minimum wage passed.
It's hard and just not worth it for me. My elbows and shoulders can't handle it. There's plenty of other squats: front, SSB, zercher, belt, split, lunge, trap bar, landmine etc. Don't break yourself.
Zercher just feels so much better for me. Just remember the start of the movement is at the bottom and stop once you can feel your form start to bend. Its more of a back and core exercise since those tend to fail first.
People with long femurs relative to their torso have a harder time squatting big weight. For them, keeping the bar centered over the midfoot requires a much more acute hip angle, resulting in more strain on the lower back. A wider stance can offset this effect somewhat but only so much. Shorter-femured lifters literally don't know how good they have it when it comes to squatting. They can keep their torsos nice and upright which engages the quads more directly and minimizes strain on the lumbar discs.
You're wasting your time with barbell squats if you don't actually know how to squat like pic related yet. Seriously just practice mobility throughout the day every day, and you will eventually regain this natural movement. No moron muh femurs/muh torso excuses. Everyone can squat.
In the meantime do leg presses as deep as you can. They are a perfectly acceptable exercise when you can't even squat regardless.