How to do a Squat

chases0102

Hi all,

May get absolutely flamed for this topic, but can't avoid squatting as I research exercises for a weights programme designed to get more stronger/toned.

Just wondering would anyone have any YouTube (or any other type of video) clips in mind that could go through how to do a squat properly? I know there's hundreds, but someone here might have one recommended off the top of their head.

Thanks all.

deadlybuzzman

chases0102 wrote: »

Hi all,

May get absolutely flamed for this topic, but can't avoid squatting as I research exercises for a weights programme designed to get more stronger/toned.

Just wondering would anyone have any YouTube (or any other type of video) clips in mind that could go through how to do a squat properly? I know there's hundreds, but someone here might have one recommended off the top of their head.

Thanks all.

There's absolutely no way you should be flamed, quite the opposite! Personally I'd say youtube Goblet Squats, they're a great starting point for learning good form. After that it's all a learning curve, I'm squating years and I'm still learning!

chases0102

Cheers man, appreciate it, will check that out.

davyjose

Search for the "So you think you can squat" series on youtube. It's a little powerlifty, but you can make tweaks if you want more of a highbar/standard squat. There's some great tips here though, and it's a good place to start.

I also advise practice getting into a Third World Squat position. If you have trouble doing this, you'll have trouble squatting at first. But it's great for fixing the hip/ankle mobility required to squat. i still do this twice a day for about 2 mins a day.

JamesRussel

x2 on the goblet squats.

The best single youtube video ive seen on how to squat is the one by Chad Smith of Juggernaut Training Systems. Much better than the "so you think you can squat" series, because its talking about a raw squat, not a box squat.

https://www.youtube.com/watch?v=X_wwJhaN0vU

chases0102

Thanks lads for all this.

There is soo much stuff online about weights programmes etc. - it can be overwhelming!

Anyone know of a good full body programme to follow - my goals are to eliminate how 'soft' I look. I don't think if anyone saw me they would call me overweight, but I definitely look, and feel, flabby and soft.

Nutritional information I'm also trying to improve, plenty of quinoa bought and fresh fruit and veg, but a good (entry-level?!?!) programme to regimentally follow would be great, if anyone could recommend one.

Cavey

A good beginner program is Starting Strength (SS) by Mark Rippetoe. It can get a bit boring after a while but it is a solid way to start off and there's nothing stopping you from trying some other movements while you're doing it to keep it fresh.

I'm following a basic Stronglifts 5x5 program right now which may also suit you. I've included a few additional exercises to keep it interesting like pullups, chinups, power cleans, some kettlebell work and of course stretching and mobility.

http://stronglifts.com/5x5/

If you want to burn some fat fast, you should check what calories youre taking in over a typical week.

I used http://www.myfitnesspal.com/ before and found them very good (must start using it again tbh). They have a phone app too so its pretty easy to log all your food. Oh and its free too.

You can also try training in a fasted state to help burn fat faster. I never like doing this as I feel weak and get dizzy n **** after a few sets but try it.

Oh yeah, do any of your mates lift? Go hit up a few sessions with them. Its always good to have a spotter on the bench and theyll have plenty of advice for you.

Nutritonal Bro science Advice:

Coconut oil is real good - get dem medium chain triglycerides going.

Try buttercoffee in the mornings (freshly brewed coffee, 1 tbsp unsalted butter, 1 tbsp coconut oil and blend), just go easy on it by which I mean, not everyday.

***Brotip***Aeropress makes a lethal cup of coffee and its cheap as chips.

Finally I'm still new to lifting myself, I'm only at this about a year but my main advice is stick with it, train often, eat clean and get proper sleep.

Blacktie.

Cavey wrote: »

You can also try training in a fasted state to help burn fat faster. I never like doing this as I feel weak and get dizzy n **** after a few sets but try it.

In the end it's still calories in v calories out.

just go easy on it by which I mean, not everyday.

Why not?

Good advice in the rest of the post though.

Zillah

This is pretty damn good. https://www.youtube.com/watch?v=2ME8gEN54Ao

chases0102

Cheers again guys for the advice.

Browsing the net is unreal at times, the amount of information (a lot of which contradict each other), but I stumbled across this programme, and just wondering what do you guys think of it? It says Late beginner to Intermediate, which is what I would consider I am. I go to the gym sporadically, but have just let myself go in last year, and just look really soft!

Anyway, here it is: http://muscleandbrawn.com/3-month-muscle-building-workout/

What really strikes me about this type of workout, is that is isolates a particular area per workout - like Shoulders, Traps and Forearms on one day.

Is that a good idea? Or is it better to have a full body routine 4-5 times a week, doing maybe one or two exercises per area.


Also, there doesn't seem to be any core or ab exercises here, which strikes me as bad.

Zillah

Zillah wrote: »

This is pretty damn good. https://www.youtube.com/watch?v=2ME8gEN54Ao

"So you think you can squat"

I did ;(

JimmyCrackCorn

chases0102 wrote: »

Hi all,

May get absolutely flamed for this topic, but can't avoid squatting as I research exercises for a weights programme designed to get more stronger/toned.

Just wondering would anyone have any YouTube (or any other type of video) clips in mind that could go through how to do a squat properly? I know there's hundreds, but someone here might have one recommended off the top of their head.

Thanks all.

Congratulations on asking in the first place. So many people don't and hurt themselves or just do ineffective exercises.

You also never stop learning and fixing things.

I like these videos.
http://www.bodybuilding.com/fun/no_pain_squat.htm

Blacktie.

chases0102 wrote: »

Cheers again guys for the advice.

Browsing the net is unreal at times, the amount of information (a lot of which contradict each other), but I stumbled across this programme, and just wondering what do you guys think of it? It says Late beginner to Intermediate, which is what I would consider I am. I go to the gym sporadically, but have just let myself go in last year, and just look really soft!

Anyway, here it is: http://muscleandbrawn.com/3-month-muscle-building-workout/

What really strikes me about this type of workout, is that is isolates a particular area per workout - like Shoulders, Traps and Forearms on one day.

Is that a good idea? Or is it better to have a full body routine 4-5 times a week, doing maybe one or two exercises per area.


Also, there doesn't seem to be any core or ab exercises here, which strikes me as bad.

Honestly in terms of numbers you can hit, if you've only gone sporadically, you're probably still in the beginner stage. What's you're squat, bench and deadlift 1 rep max and you're age height and weight?

TimeToShine

Loads of stretching is important, and as mentioned above practice the third world squat position. Your main aim should be to maintain the lumbar curve i.e. not let your lower back round.

A lot of people are squatting very low but compromising their lower back as their pelvis tilts forward, in my view the best way to make sure you are flexible enough to squat is to front squat. You can't cheat on a front squat or the bar will just drop so you're pretty much forced to keep perfect form.

It's all about stretching really, especially if you work an office job or spend a lot of the day sitting down.

As for your routine, I agree with the poster above about SS or SL. Keep it simple first, heavy compound movements 3 times a week, no need to worry about isolating your core or arms or whatever. Build a solid strength base and work from there. The primary movements are squats (vertical push from the ground), deadlifts (vertical pull from the ground), bench press (horizontal push), overhead press (vertical push overhead) and pullups (vertical pull overhead) and arguably dumb-bell/barbell rows (horizontal pull).

chases0102

Cheers for the replies guys, you're all very helpful.

Just in answer to the questions above, I'm 28 and weigh 12 and a half stone, and 5 foot 11. Generally have no idea what my max weight is for either of those exercises - and I think you are right, I'm definitely more of a beginner than an intermediate!

Is it better to base a programme, beginner or otherwise, focusing on one muscle group four times a week (say, shoulder and chest on a Monday, arms and back on a Wednesday, legs and core on a Friday, etc.) or to just have one full body routine that I do everytime I'm in the gym?

Semele

davyjose wrote: »

I also advise practice getting into a Third World Squat position. If you have trouble doing this, you'll have trouble squatting at first. But it's great for fixing the hip/ankle mobility required to squat. i still do this twice a day for about 2 mins a day.

This link is great, exactly what I need! I've been doing a great weights/HIIT class at my gym recently but cannot seem to squat at all- looking in the mirror I'm just leaning forward and sticking my bum out as I bend my knees but couldn't physically correct it even though I could see what was wrong. I think I need to start from scratch and work on getting some range of motion back into my legs and hips. It's shocking to realise how limited my current range of motion is, for someone young and not otherwise unfit!