Squats - Argh!!

Andrewf20

Hi all,

Im starting to do squats for the first time and I believe Im doing the correct technique as follows, but despite this, my lower back feels slightly sore 1-2 days afterwards and I wanted to know if this is normal?

Feet slightly wider than shoulders width apart, feet flared to about 30 degrees, knees not going in front of toes, and squating no lower than horizontal, ensuring my lower back doesnt round. Im doing standard leg stretching as well. Im using dumbells at my side with about 15kg on each.

I check in the mirror when i am doing the squats and my back definetly doesnt round. My hunch is that either my lower back muscles are not developed enough or Im missing a trick with technique.

Any advice great appreciated. Cheers guys.

justsomebloke

truthfully if you can try and video yourself doing the squats and post it up we would probably be able to suggest where you may be going wrong other then that it would be hard to say.

In the mean time I would suggest trying front squats or if you are using dumbells then hold the dumbells in the staring position for the arnold press

tribulus

A video would really be best yeah.

Don't worry about your knees going ahead of your toes thing. It can and even should happen, just push back with your hips first before breaking at your knees and make sure to push them out.

HammerHeadGym

They sound ok mate, if you have never done the exercise before it is quite common to feel a bit of stiffness for a couple of days while your body learns how to do it. If you are still getting this tightness after a few months I'd worry, otherwise carry on as normal. Have you asked an instructer in your gym for help?

Also, don't worry too much about going below horizontal. I had sore knees for years squatting this way, and since I have switched to 'rock bottom' squats (where the hamstrings touch the calves) I no longer suffer from bad knees.

Andrewf20

Cheers guys. Ill be hoping to get to the gym late next week. Ill be talking to a pal of mine then who knows a few things about squats as well.

shoegirl

Take off all the weights and just do the basic squat movements with no weight, if it still hurts then there is something wrong with form or you've an underlying injury that may need work.

If the pain disappears it sounds as if you're trying to start out with too much weight.
It is recommended that when trying a new movement you do it with very light weights just to get used to the movement. I personally found balance a real issue when getting started with squats.

Colm_OReilly

Break 90 degrees - your knees are least supported at 90. Look at olympic weight lifters and you'll see them drop their butt to the floor.

Let your knees go in front of your toes. The inner point on you kneecap should pass over your second toe (the long one, next to the big one)

If you're lower back is slightly sore it could be, indeed it sounds possible, that it's working and the muscles there aren't up to the stress your legs can take.

The important thing about all squats is that the load stays over the centre of gravity and travels up and down in a straight line.

This video can help with technique.