Squats

[two_phat]

I'm currently trying to incorporate squats into my training programme - problem is I don't have much experience with them at all...

Anything I should remember while doing them to prevent injury and get the best out of my workout?

[SoaringSwine]

I'm currently trying to incorporate squats into my training programme - problem is I don't have much experience with them at all...

Anything I should remember while doing them to prevent injury and get the best out of my workout?

I'm assuming you know the basics...

Take deep breathes into your belly and brace your abs hard. Pick a point on the wall (don't squat in front of a mirror if possible) about chest height and focus on that. Don't be a tool and do quarter squats, squat past parallel.

[soundsgood]

Here are some squatting tips I found online.

1. Stand erect with heels about as wide apart as your butt-cheeks; angle toes out maybe 30 degrees.

2. After placing bar on back, LEAN FORWARD AT WAIST. How far? Just a few degrees. Leaning isn't bad--it's rounding your back that causes problems. Keep back FLAT--better yet, ARCHED--and help this by looking forward or slightly up.

By the way, you have two options for bar placement: a.) on traps, for more lower quad development ("teardrop around knees"), but more stress on spine; or b.) on rear delts, for more power, emphasis on overall quads, glutes, and spinal erectors (but ironically, less stress on the spine!)--you'll automatically lean more forward this way, and that's okay.

3. Squat down, while poking your butt backwards, as if you're trying to sit down on a baby potty. At the bottom, your knees should be spread apart. If you can't stay flat on your heels (this is where all knee pain is generated; by being on your toes or even the balls of your feet), try going with step #2b above. You can even practice leaning completely over with ZERO weight, and squatting down. See how this forces you onto your heels? Now test how far back you can lean from there while staying flat-heeled. And KEEP YOU BACK ARCHED. Also, no blocks under heels; it's the same as squatting on your toes.

4. One other knee-killer. When you rise with the weight, keep your knees spread apart. If they buckle (I've been there too!) and you can't keep them pointing out, YOU MUST REDUCE THE WEIGHT. The muscles that keep your knees spread apart are the gluteous medius, on the sides of your hips/glutes. They're weaker, and must be strengthened with lighter squats so you can keep your knees apart, and pain-free.

If you have problems with balance, try moving your feet slightly more apart. For problems with buckling knees, try moving your feet in closer, while forcing your knees far apart at the bottom of the squat.

Remember to stay on your heels, and work your way up the weight with several warmup sets before jumping straight into your working weight.

[Danomyte]

Don't forget squatting is the movement you do with your legs; meaning there are different ways to perform a squatting movement.

For example, BB Front & Back squats, DB Front squats, Swiss Ball Squats, Zercher Squat, Sumo Squats.

You just need to find the variations that are going to help you strengthen your muscles and improve your technique, until you feel confident to successfully perform a proper 'squat'.

Either that or just go in the deep end and go hard \:D/

2 cents