Watching Tom Platz has inspired me to squat deep and heavy. I've only started recently and I only squat about 85 lbs for 10 reps but I want to make sure my technique is correct and I don't injure myself.>rest barbell on traps>toes shoulder width apart, flared slightly outward>I use squat wedges because of poor ankle mobility>Go ass to the grass>try to keep back as straight as possible and lean forward as little as possibleThe last point is a problem for me. I was squatting the other day and felt myself fall backwards. So I quickly behind-the-neck pressed the barbell up and dropped it on the safety rack. In the process I kind of hurt the back of my head but thankfully it's nothing more than a bruise.My question is how do I ensure safety? I don't want arm, shoulder, neck, back etc injuries. I've seen injuries that result in paralysis and even death. Although at this light weight anything is unlikely to happen, I still want to squat properly from the get-go. Also, how do I bail safely? I understand how to bail forward safely (dropping the weight behind you and lunging forward) but how do I bail safely when I'm falling backward?Any other tips and tricks are also appreciated, thanks.
Nobody is worthy of my squat advice. Enjoy your herniated discs and inflamed nerves.>t. quadzilla
Back-squatting upright might not be possible if you have long femurs.It never felt comfortable to me, so after a few years of failure I have stopped listening to the retards on /fit/ who claim the barbell back squat and conventional deadlift are the only lifts you are allowed to do and switched to front squats, split squats and machines to train my legs. Never looked back.
>>77051929This is super falseYou just spread your feet out more and push your knees and hips out further to stay upright It's not rocket science You not being able to figure that out is a huge red flag that you don't have the super basic problem solving ability to make it I m sry ul nvr mk it uncRip2wut coodv bn
>>77051929>ILL BLAME GENETICS SO I DON'T HAVE TO DO HARD THINGS never change, /fit/
>>77051863Hepburn could squat well into the 400s in his 60s
>>77051863>My question is how do I ensure safety?Do front squats
Deep squats are fucking stupid and pointless. Studies show that half reps produce better results in terms of athleticism. If you just want big quads you can just do leg extensions and shit
>>77052562RetardSame risk, way less gains
>>77052649>Same riskJust let go of the weight and stand up lmao?https://www.youtube.com/watch?v=tDVNM9Yto7E
>>77052584>I want to utterly obliterate my knees and risk major injury because I'm afraid to squat to depthThis is maybe worse than the >muh proportions Fags
>>77052661>Heh I'll describe how to bail on every squat, that'll prove I'm not retarded
>>77051863>that'll prove I'm not retardedthe wider u go the more adductors u will get :D u're still gonna get plenty of em even if your knees touch>>77052615>>77052172>>77052050
>>77052678>the wider u go the more adductors u will get :D>u're still gonna get plenty of em even if your knees touchsame with deadlift - adductors overgrowth
>>77051863You're retarded but that's ok we all were.1) safety - set up safeties to proper height and it solves itself. Whether you fall back or forward you won't get injured if safeties are at proper height. If you're so retarded you cannot figure it out, practice dropping the empty bar. 2) how do you really squat - platz squat aka frog stance squat is an accessory. THE squat is a powerlifter style squat to parallel or slightly above because the point is to hit everything below your tits hard, this includes core/erectors/ass/hams/quads/calves. Even just doing a set or two of 1-3 reps of proper hip-dominant squat will actually improve your platz squat, it will feel like air in comparison after your heavy pl type squat set and you will be able to progress platz squat faster. Try it. >>77051929Just put a plate under heels lmfao>>77052584This, yes. But, deep squats are more fun than leg extensions.
>>77052662You're not gonna obliterate knees if you squat above parallel while loading hamstrings and ass and not just quadding the weight with com on forefoot. Same reason you don't obliterate knees on trap bar dl or regular dl. You are above parallel but your hams and glutes are loaded.
>>77052678>t.
>>77051863>My question is how do I ensure safety? Your first mistake was trying to bail by going up. If you're losing the squat backwards you can just let go of the weight and jump out from under it.https://www.youtube.com/watch?v=v5_lzsLuakc>85lbs for 10 repsYou may need to go heavier if you want to improve your form.
>>77051863Start by addressing your ankle mobility. If you can't squat without the wedges, then you probably shouldn't squat. I can't recommend anything without knowing the exact problem, so you'll have to look up ankle mobility stuff online.Even once that's been addressed, if you're concerned with the possibility of injuries from back squats, then don't do them. There are other, safer ways to squat, like goblet squats and dumbbell squats. You may eventually need a bar for heavier work, at which point you could move onto a safety bar (but these are hard to bail if you fuck up). There are also plenty of machines you can switch to for the heavier loads while still doing lighter stuff with free weights. There's really no reason to ever do back squats unless you intend to compete in an event where you do back squats.
I do ass to grass zerchers.My only "problem" is that my hips are so tight that I do them with my legs fairly far apart. Otherwise I can't go ass to grass.As opposed to platz who has his feet fairly close together.
>>77052678>>77052691
>>77051863Litteraly no reason to do Barbell squat over hack or whatever machine squat. >muh stabilizer muscles n function muscles n shitOK do sissy squats, fatsss
>>77052698This. Truth. Preach.Plate under heels or squat wedghes are retard tier. I know its popular right now, but that doesnt mean its not retarded.You wear proper weightlifting shoes when squatting precisely so that you can move properly including moving during an emergency where you lose your baalnce. You dont need to be tripping over plates or squat wedges on the floor. Proper shoes will help a lot.Read Rippetoes book on how to squat. Even haters of the SS program admit that his analysis of how to properly squat is excellent. If youre not a natural squatter - and its clear you arent, thats okay - you need to teach yourself. Ripeptoes resources on squatting are beyond compare, even if you dont agree with the SS program.Doesnt matter if you choose high bar or low bar (sounds like you need low bar) the basics of set up and execution are lmost identical.
>>77052857>chink oly athletes who are literally selected for the sport where you have to squat as low as possible to get the heaviest possible weight into front rack wear lifting shoes because they cant go low enough otherwise despite training being their whole life>some random nigger on 4chan: if you cant atg without raised heel you shouldn't squatatg close stance squat is an unnatural movement humans cannot squat atg close stance without raising heel>muh babiesbabies have completely different limb lengths from adult humans>>77052885if you can squat deeper with wider stance hip mobility isn't the problemclose stance requires least hip mobility
>>77052933I am that guy and Rip does not know how to squat, specifically his >neutral spine look downIs wrong, chest and head have to be up or you will be stapled by heavy weight. His obsession with parallel is also wrong though understandable, you can do perfectly fine with above parallel in training then hit depth on comp, there's no magic to rom. If going slightly above parallel lets you squat heavier you will get more stimulus than below/at parallel lighter.
>>77052950>humans cannot this is in context of back squat ofc
>>77052950actually you know what it was a retarded statement i retract the atg close stance is unnatural statementi could probably atg close stance back squat myself
>>77052950Then what is the problem?Simply a skill issue?
>>77051863>>try to keep back as straight as possible and lean forward as little as possiblethis is wrong look on youtube for starting strength squat guides
>>77052707I see you don't understand shear forces
>>77053001In OP's case yesBut ye I am wrong you can highbar atg flat soled ez>>77053064Shear forces don't matter much assuming the tissue under shear force is supported by muscle. People good morning hundreds of pounds with flexed spine with 0 spine problems as long as they brace correctly. Lowbar hip-loaded-limited-knee-travel squat in particular is fine for knees even above parallel.
>>77052698If I fall backwards, won't that injure my neck when it bangs against the barbell? Also if I'm not able to let go of the barbell properly won't it also injure my arms/shoulders?
>>77052747>If you're losing the squat backwards you can just let go of the weight and jump out from under it.That's the thing if I'm falling backwards I can't jump forward, I'm already falling in a backwards motion.
>>77053005Are you serious? Are you talking about this video?https://www.youtube.com/watch?v=nhoikoUEI8UI really don't think you're supposed to lean forward THAT much.
>>77053094A shear force is a cross force across a system strong in the other direction No amount of muscle can counter shear forces because of how muscles act around the kneeThat's the entire problem and why you're incredibly incorrect in your assessment of squat depth
>>77052562I dislocated my shoulder while doing front squats once. Never again.>>77052661>less gainsThe rectus femoris is underemphasized in back squats due to active deficiency, which front squats fixes.
>>77051863I think more often the issue isn’t ankle mobility but weakness in either ankles or hip. https://m.youtube.com/watch?v=MIpqdMb1abw&noapp=1https://m.youtube.com/watch?v=Av3LO2GwpAk&pp=0gcJCTMBo7VqN5tD
>>77054105Does weight have any effect on this? I'm 230 lbs right now 30% bf and I'm in the process of losing weight, and I'm wondering if my excess weight causes me to keep falling backwards so either I have to lean forward or raise my heel to prevent myself from falling backward.
>>77052885I do zerchers wearing my heels for this reason
>>77054152Also additional information: When I do kettlebell goblet squats, I'm able to get much deeper without raising my heels, because the kettlebell acts like a counterbalance. This leads me to suspect that the problem might not be ankle mobility or hip mobility but simply excessive bodyweight.
>>77054152>>77054163Hard to say since I’m just some guy on the internet and therefore can really only share what has worked for me. I wouldn’t really concentrate on staying as upright as possible because that is more the result of proper form than what causes proper form and everyone has different structure as was illustrated in the video so your perfect squat might still look different to someone else’s. I would focus on the anterior pelvic tilt when initiating the squat and maybe for now keep a plate under your heels. Maybe try lowering the weight and focusing more on technique, maybe do pause squats.
>>77053497>don't think you're supposed to lean forward THAT much.fine, then do a little lessyou're over-analyzing something simple
>>77051929Cope. Low bar and turn your toes out a little more. >>77051863Just get your squat over 220lb and start thinking about that shit. Add 10lb a week and do 5x5 three times a week. >>77053452Stop over thinking it. Do low bar.
>>77051863>My question is how do I ensure safety?You don't keep your back as straight as possible if you're not built with short legs like tom platz
>>77054160Hot. Post pics
>>77054720I can't do low bar because my arms don't go that far back. Also what's a 5x5?
>>77054726I'm 5'6" but I measured my thigh and it's 28% of my height which according to google puts me in the long femur category. Won't leaning or bending forward put pressure on the lower back?
>>77051863>Tall>Long fucking femurs>Weird femur process angle>Deep nordic hip sockets>No ankle mobilityI gave up for like 8 years until I went to a gym with a v-bar squat (95% of the leg activation of a "real" bb squat) with the angleable footplate and now I can hit AtG skwats on leg day and desu it's my favorite leg movement and doing 4pls for reps now. Before that, I fucking struggled to do low-bar.
>>77054962nta but he means 5 sets of 5 reps. AxB means A sets of B reps. 5x5 three times week is heavy on squats, even squat heavy programs like starting strength only recommend 3x5 for beginners.>>77053456nta but you're just not going to fall backwards when squatting with heavy weight. if the bar's center of mass is that far behind your center of mass, you wont be able to hold it, and it'll rip itself from your grip long before it can topple you over.when you fail a squat you'll just end up unable to stand back up after going down. if your safeties are set properly, you can just squat deeper and lean forward until the safeties catch the bar.
I'm 6'2 with long legs. Highbar ATG is the only natural way for me to squat, everything else just feels awkward, especially leaning forward with the lowbar.>work on ankle mobility>everyday hamstring and quad stretching>trying to do more core exercisesMy advice would be to just try it with a light load and continue from there, pay good attention to the form, keep your core tight, don't be afraid to extend your knees past your toes (you have to if you want to keep a relatively upright position).After a longer pause weightIifing pause I started with light loads, focusing on form. I can do 5x5 180 lbs at the moment, with steady progress. I feel great and I'm pain free.
>>77052108>just turn a quad exercise into an adductor exerciseStick to the leg press and hack squat machine. Split squats for home gym bros. >>77052662Don't need to go past 90 degrees for leg extension>b-but EMGworthless.
>>77056615>nta but you're just not going to fall backwards when squatting with heavy weight. if the bar's center of mass is that far behind your center of mass, you wont be able to hold it, and it'll rip itself from your grip long before it can topple you over.You don't get it, sometimes when I try to maintain proper posture and drive up with my heels, I keep getting the sensation that I'm falling backwards so I'm forced to lean forwards.
>>77052108>just train your abductor and erectors instead
>>77051863>MANDATORY VIDEOhttps://www.youtube.com/watch?v=Av3LO2GwpAk>MANDATORY VIDEOYou may not post or comment unless you have familiarized yourself with the contents of this videothank you
>>77060008that isn't Mark Rippetoe
Pretty sure Tom Platz gained his mobility by doing ridiculously deep Hack Squats. Do that.
>>77060008This video is exactly what I meant. I have long femurs according to google (28% of my height) and if I don't lean forward I feel like I'm falling backward as I said here >>77059729So what's the solution if I don't want to lean forward AND want a quad dominant squat? Get leg shortening surgery? lol>>77060068This video https://www.youtube.com/shorts/-p8HjTDJlq8 shows him raising his heels when doing the hack squat, how does that help with mobility?
>>77052584you don't lift, zoomer. shut the fuck up. you are an embarrassment with your half and quarter squats too. go somewhere else
>>77058427>I'm 6'2why do you say this like it's tall?
>>77052113you should be squatting 400+ at 100 years old. 400 is basically 135
>>77052108I can barely get parallel using all the tricks bc of long femurs, and some people probably can't.https://www.youtube.com/watch?v=Av3LO2GwpAk
>>77060091>raising his heels when doing the hack squat, how does that help with mobility?Increases effective tibia length
