This thing, has been debated till the end of time, SINCE the beginning of time.

http://cbass.com/Squats.htm

This is a weightlifting debate to the "knees over toes"

http://www.youtube.com/view_play_list?p=C03D688F10C4DE1F

Here's a load of videos about how to squat well.


To me, you need to go deeper and keep your arch tighter.
Also learn to "sit" down more. Also do more hamstring and glute stretching. Your back curves at the lowest part of the movement.
Also, learn to lower your body and get out of the "hole" quicker. It looks like you're having fun going up and down instead of executing the movement with speed on the concentric.

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Added on May 19, 2008, 8:27 amLets discuss about the over toes, behind toes, Dr.Squat VS Olympic weightlifters article.

Point 1: Natural.

I believe, I strongly believe, the body is meant to move, naturally.
It's actually NATURAL for your body to squat with your HIPS moving downwards first. Squat without weights, NOW.

Notice you don't BEND your knees first. You can bend your knees, but within 20 seconds, the lactic acid will overflow and you can't hold the squat. However, if you sit to the back, or sit down (Sit in your squat), you can hold the position MUCH longer.

This is how I believe, is the BEST way to squat. If it FEELS natural.

Point 2: Define, KNEES over toes.

People are built differently. Some long, some shorter. IF you're a medium leg, long torso like me, it's easier to have my knees BEHIND my toes. Not optimum position, but easi'ER. Easier being the key word.
But what if you're a long leg, long torso?

How are you going to FORCE your legs to keep behind your toes, force your body to be straight not curved. Get a 6'6" fellow and tell him strictly "Go deep, chest up, high bar squat, knees behind toes" and give him his 2RM weights.

My suggestion? Get the paramedics, set the safety catch bar. He CANNOT do it. It's AGAINST his biomechanical build. Unless he's flexible'er than a gymnast, forget it.

The key here I believe, is don't purposefully throw your weight to the front, but keep your weight to the back or down (so it sits on your hips) It doesn't matter WHaT stance you're using.

I've been from super powerlifter wide, to olympic narrow, I'll tell you, the principals are the same, keep your weight back, back straight, chest up, if you need to have your knees over toes, then by all means if it's just a natural movement to you.

And go deeper please, you're looking for overall strength, go deeper. There's one more explanation to going deeper,but I'm not explaining that.

Sorry for the super long post, if you don't read it to the end, I'm not surprised.
I could go on till tmr about how I feel is the best way to squat, but you find out yourself.

Go and squat now, without the bar, but mimic the way you'd squat with a bar. Then do the same, WITH the bar.

This post has been edited by pizzaboy: May 19 2008, 08:27 AM

Nonono!!

Squat deper, yes of course

Squat faster, as in when you descent into your squat...control that, don't go DIVEBOMB! You'll end up having stick points all over your squats.

It's when you go up, don't go up like mak minah lembik like that, go up like you've a purpose to stand up quick. Go down, control...time to go up, EXPLODE with control. Some people mistake what I say explode, they go up until nearly tergolek fall to the front.

What I mean explode is get out of the hole, fast. When ur at the top, for what you wanna go up sumore? Jump squats ah? There's no point in overloading the strongest phase in your lift.

And here's how to handle people that bug you in the gym, tell them this;

"I'm a former weightlifter, now recuperating from a groin injury from a horrid jerk. So I think I'll squat the way I've been squatting all the while, thank you"

Settle

Why don't you download that article.

Page 15 has some stuff about squatting, and fixing it.

The rest is about power production, speed and flexbility and how to do the lifts accurately. (olympic lifts, not lateral raises)


Attached File(s)
 Dan_John_Lifting_Frm_Ground_Up.pdf ( 677.89k ) Number of downloads: 18

Not everybody has that amount of flexibility. Some of us have hamstring muscles which are too big and obstruct the maximum ROM.

Some will nvr really go ATG, but they're already sitting on the upper part of the calves. However hamstring and glute stretching can help go lower.

Try front squats. They stimulate quads like nothing back squats can do. Rawrr!

That's the cross grip style. It's usually for people who don't have the flexibility. If you have, try the clean grip



The lady's doing 135LBS. You gonna have to beat it aight?