Help with Squats

**Fisting Kittens** · Posted On: 7/16/2003 9:13am

Ok so I took FoM's advice and started doing some squats today, but I'm not sure I was doing them right. I did 3 sets of 8 at 200lbs and it wasn't very hard, but the bar pressure on my neck and shoulders was seriously painful. I figured I was probably doing something wrong and didn't want to add more weight lest I destroy my neck or something. So what am I fucking up? Is the bar supposed to hurt like a son of a bitch?

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Shut up and train

**Phoenix** · Posted On: 7/16/2003 9:22am

Keep your back straight and lift with your legs. Also, use a pad on the barbell for your shoulders.

Le Grill?? What the hell is that?!! - Homer Simpson

**Fisting Kittens** · Posted On: 7/16/2003 9:24am

I do keep my back straight and I do lift with my legs.

Ahhhhhhhhhhhhhhhhh the genius of using a pad. I figured that was the way to go, but I wanted to make sure I wasn't just fucking up (i.e. if no one else uses a pad, then I would be doing something wrong)

thx.

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Shut up and train

**poet** · Posted On: 7/16/2003 10:12am

I have had orthopedic surgeons warn me about doing squats.
lots of pressure on the knees. Be careful.

If you use a towel that's what I used to wrap around the bar.

**Fisting Kittens** · Posted On: 7/16/2003 10:29am

I can see the pressure being tough on the knees. I'm not sure that squats will be a permanent part of my rotation, but I'm trying them out for a couple of months to see how I like em.

How much weight should I be squatting? I'm 6'1" and 190 lbs. I don't know if it helps at all, but I do 3 sets of 8 on the seated leg press at 360. What should I be shooting for?

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Shut up and train

**Phrost** · Posted On: 7/16/2003 10:38am

Supposedly there's a device that allows you to do squats without putting the weight on your shoulders. I've never seen it though.

I do my squats on a Smith Machine, when I do them. (It's also good for doing calf raises the same way.)

But I do Squats, at most, once every two weeks. I almost ruined my knees. I prefer bodyweight exercises most of the time, but you DO need to work on your leg strength if you ever want to toss people around.

Try doing powercleans as well.

**Fisting Kittens** · Posted On: 7/16/2003 10:41am

"Try doing powercleans as well."

explain please.

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Shut up and train

**Phrost** · Posted On: 7/16/2003 11:06am

Powercleans:

Start from the completed "up" portion of a deadlift (with both hands having an overhand grip on the bar instead of alternating grip).

In a single motion, throw the bar back towards your chest, and bring your legs and torso slightly under it to complete the rep, stand almost fully erect (I keep my knees bent slightly without fully locking them out).

Here are a few pics I dug up to try and give you a step by step visual of how its done:

(Note, I don't go this far down, personally).

Final position:

**MrYoya** · Posted On: 7/16/2003 2:44pm

Also make sure that when doing squats that you don't bounce at the bottom. Pause for a second.

Phrost, there's a device sold by Ironmind that's a belt connected to a bar in between your legs with weights. It's meant for people with bad backs but also takes pressure off the shoulders.

**elipson** · Posted On: 7/16/2003 5:39pm

I hate squats; I have bad knees and I'm paranoid about wrecking my back. I usually do very light ones, then go heavy on the leg press. Lunges are great for legs to. I think one of the best things for legs is an exercise bike, on a high setting.