I just started doing CW’s Big Boy Basics. I squat for the first time yesterday, but just with the bar so I could get my form down. I definitely felt pressure on my quads as I went down. However, I was reading that squats should work hamstrings as well and I really didn’t feel any pressure there. Mostly its my quads that had the felt the weight. So, naturally I’m thinking that my form is off.
I read Mike Robertson’s 10 tips for Flawless Squatting and following his advice I see no problems when I set up the squat, but its the process of moving down that I can’t seem to develop. Perhaps I have trouble “sitting back”, or maybe I’m leaning too far forward and not sticking out my butt like everyone else, but honestly I dont know.
Anyone have any ideas on how to further involve my hammies and other muscles more in squats?
[quote]Navers wrote:
I just started doing CW’s Big Boy Basics. I squat for the first time yesterday, but just with the bar so I could get my form down. I definitely felt pressure on my quads as I went down. However, I was reading that squats should work hamstrings as well and I really didn’t feel any pressure there. Mostly its my quads that had the felt the weight. So, naturally I’m thinking that my form is off.
I read Mike Robertson’s 10 tips for Flawless Squatting and following his advice I see no problems when I set up the squat, but its the process of moving down that I can’t seem to develop. Perhaps I have trouble “sitting back”, or maybe I’m leaning too far forward and not sticking out my butt like everyone else, but honestly I dont know.
Anyone have any ideas on how to further involve my hammies and other muscles more in squats?
Thanks[/quote]
Take your time learning how to do this exercise. Squatting is very much an individual thing, too. Just ask someone who is 5’7" and another who is 6’3".
Once you find your groove, your poundages will start to climb quickly.
It may take you many sessions until you are comfortable with the movement.
With lighter weight I always feel it in my quads, not so much in the glutes/hams until the next day!
If your squatting deep you will hit the posterior chain. If you want to hit it more I would sugest going with a wider stance and a lower bar placement.
[quote]Navers wrote:
I just started doing CW’s Big Boy Basics. I squat for the first time yesterday, but just with the bar so I could get my form down. I definitely felt pressure on my quads as I went down. However, I was reading that squats should work hamstrings as well and I really didn’t feel any pressure there. Mostly its my quads that had the felt the weight. So, naturally I’m thinking that my form is off.
I read Mike Robertson’s 10 tips for Flawless Squatting and following his advice I see no problems when I set up the squat, but its the process of moving down that I can’t seem to develop. Perhaps I have trouble “sitting back”, or maybe I’m leaning too far forward and not sticking out my butt like everyone else, but honestly I dont know.
Anyone have any ideas on how to further involve my hammies and other muscles more in squats?
Thanks[/quote]
trust me on this: you’re not doing anything wrong. now keep up with it, and find a movement that hits each different bodypart the way squats hit your quads.
[quote]Navers wrote:
I read Mike Robertson’s 10 tips for Flawless Squatting and following his advice I see no problems when I set up the squat, but its the process of moving down that I can’t seem to develop. Perhaps I have trouble “sitting back”, or maybe I’m leaning too far forward and not sticking out my butt like everyone else, but honestly I dont know. [/quote]
The three points of squatting I learned at an Elite FTS seminar (with Dave Tate and Jim “1,000 pound squat” Wendler) are:
1 - Grip the bar as hard as possible, that will tell the rest of your body to stay tight.
2 - Arch your upper back, which will keep your lower back arched as well.
And 3 - The first thing to move when descending is your butt. Your butt and hips should move back and THEN down. Think of doing a 1/4 or 1/2 good morning, then squatting.
That last point, doing a mini-good morning, might especially be worth a try.
I would suggest you reread Minotaur’s 3rd point a few dozen times, it is priceless (ok, I exagerrate slightly on the number of rereads needed). It does seem that how the squat starts is critical. I’d expect that the initial movement triggers subsequent muscle recruitment.
The other tip that I’ve found useful came from Dan John. The squat involves the body moving between the legs, not folding up like an accordian. Obviously (or maybe not) this would not be as applicable in the performing the box squat, which seems like it might be a good idea given what you hve described.
The three points of squatting I learned at an Elite FTS seminar (with Dave Tate and Jim “1,000 pound squat” Wendler) are:
1 - Grip the bar as hard as possible, that will tell the rest of your body to stay tight.
2 - Arch your upper back, which will keep your lower back arched as well.
And 3 - The first thing to move when descending is your butt. Your butt and hips should move back and THEN down. Think of doing a 1/4 or 1/2 good morning, then squatting.
That last point, doing a mini-good morning, might especially be worth a try.[/quote]
Something I found that helps is to pick a point on the ceiling above me and keep looking at it as I go down on my squat. I had problems keeping my back straight and my chest out until I started doing this. It really helps.