Getting started on Squats & Leg press : Squat

Diamondmaker

Im now focussing on LB excercises. Building mass in the thighs. I have exhasted the leg press as it goes to 190kg and I can do sets of 12 at this.

What range should I be able to squat and begin in with that press weight?

Also any starter tips or suggested links to display good form, obviously I dont want to damage my back and as I have a history of LB niggles, I dont want to cause any harm. Main reason why I never started squatting ages ago but back feels A1 now or last years or so.

Is a toel wrapped on the bar usu ok? Do many people wear the belts too?

Cheers
DM Down under

Hanley

Leg press has zero carryover to squats for most people. So to that end there's no way of knowing!!

There's a failry lengthy video of Dan John teaching the squat on google-videos i think, but I'm in college so I can't go looking for it. Hopefully someone else will help you out on that front.

I guess a towel around it would be ok, but you'd be better taking a "low bar" position and having it across the shelf formed by your rear delts and upper back. There's lots of padding for it there.

Belts aren't really that neccessary. Especially as a tool to stop back pain. You'd be better served doing some added core work like decline weighted sit ups and hanging leg raises.

Try getting some vids up of your squatting form on youtube if you can. it'd be much easier to help that way!!

flywheel

Diamondmaker wrote: »

Also any starter tips or suggested links to display good form, obviously I dont want to damage my back and as I have a history of LB niggles, I dont want to cause any harm. Main reason why I never started squatting ages ago but back feels A1 now or last years or so.

Is a toel wrapped on the bar usu ok? Do many people wear the belts too?

with a history of LB problems i'd suggest a quick check with a medic who knows about exercise and go over your history before embarking...

would suggest you refresh youself first starting with body weight squats watching yourself in a mirror to see how you are doing on form, once you start to feel comfortable, try with an light bar, not just an empty olympic but even a studio bar, the idea is to get comfortable doing the move and position, getting balance and form right, definately get someone who knows how to squat to look at your form, experienced feedback is a great thing as you start to learn the move (again) properly

you should try to go through (as) full range of motion as possible, but that depends on your flexibility and ability to move through that range... definately try and work on it without any (heavy) weight first... especially with a previous weakness / injury... then be carefull on your progression stopping immediately if you feel any issue... so a squar rack or spotter would be great to have.... get some regualr feedback on form as you progress too

a towel or pad may help, just make sure the bar it is positioned right, but if you can do without go for that

as for the belt, that would be a good question to bring up with the medic due to your history... the belt will provide some inhibition in the area, it may be better to work your core and progress gradually (and safely) without a belt... here's an article that may be of interest on the topic:
The Weight Belt Controversy

Saabdub

Diamondmaker wrote: »

Is a toel wrapped on the bar usu ok? Do many people wear the belts too?

Diamondmaker, I use the grey waterpipe insulators you get in DIY shops. Cut it to the right length and use a sharp knife to make a lengthwise cut so you can get it over the bar. It should fit snugly over the bar and not move when your squatting. Then remember to take it with you:)

I used to use a belt on really heavy squats. It takes a lot of strain off the back and can allow you to squat more weight. But now that I'm used to the weight I don't use it anymore.

Saabdub

Roper

Towels and stuff aren't really of any use if the position of the bar on your back is right. Most people I know that use towels or padding do so because they carry the bar on their spine, where their neck joins their back. If you're set up properly you should carry it on your back muscles and while it's not a bed of roses cos it's heavy, it's not painful enough to warrant padding the bar.

I was lifting with a lad in a gym a few weeks back, a mate from Ukraine, and he saw a guy doing squats with a towel on a smith machine. After the look of scorn faded from his face he went over to the fella and offered him some pointers. The lad's excuse was that the bar dug into the bones on his back, Al's reply was "so you should get some back muscles to put it on". Blunt, but pretty funny. By the way when I was struggling with my 100kg squat, he was shaking his head and laughing at me. "My sister lifts heavier". He's a nice chap though

I would agree with Hanley on the leg-press crossover. When I was in college there were no free weights at all, so I developed a pretty good leg press and then had almost zero transfer onto actual squats.

Saabdub

Roper wrote: »

Al's reply was "so you should get some back muscles to put it on". Blunt, but pretty funny. By the way when I was struggling with my 100kg squat, he was shaking his head and laughing at me. "My sister lifts heavier".

A hard man:D but what about his sister:eek:, only kidding;).

By the way life expectancy in the Ukraine is only 64 years... maybe they live a bit too hard.

Saabdub

Roper

Might be less to do with the lifting and more to do with the drinking! This guy's like a sponge.

Saabdub

A man after my own heart:D And seeing as its Friday......

Saabdub