Posted: 5/13/2008 8:36:41 PM EDT
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I just started squatting about a month ago. I started with the bar (to emphasize good form) and progressively added weight with each workout. I do squats every third day. I do 2 sets of 15 reps, although the last couple of workouts have been more like 4 X 7 since it is getting harder with more weight. Also, my form is slipping as I'm going forward slightly while lifting and my groin has gotten sore the last couple of workouts. I feel like the muscles on the insides of my legs/groin are bearing most of the weight, as opposed to my quads and lats. I know the solution is to back off on the weight and work on my form, but what is a good program to follow? A quick internet search showed that some suggest a 5X5 routine, while others like a 1X20. Personally, I'm leaning towards the 5X5, but what weights (as a percentage of max) should I use for each set? Or is there a better program? |
Also, your lats shouldn't be involved in the lift, your hamstrings and glutes should get worked as much or more than your quads. AGW will probably be by shortly to get you on the right track. |
+1 on Starting Strength. Everyone needs it. Before anything else, please tell us you're wearing a pair of shoes that have a flat, hard sole or a weightlifting shoe. If not, you need one, the other, or both. No 'athletic' shoes allowed in a real squat. Hold your left arm next to your ear (like a Black Panter) and push your elbow behind you a little. Place two fingers from your right hand on top of your left shoulder and slide them down the back of your shoulder and slightly away from your back. You should feel a hollow on the back of your shoulder. That's where the bar goes on each side; across your entire shoulder girdle. Squeeze your shoulder blades together, shoot your elbows back, and the bar should feel very stable. Your 'grip' on the bar should be thumbless, with wrists in line with your forearms....  You don't want your stance too wide, but you don't want it too narrow either. Your max width should probably be under your armpits, and no narrower than directly under your hips. Somewhere in between would be good. Turn your feet out to ~30 degrees.  Inhale on your way down. Your hip flexes (hinges) first, not your knees. Your glutes and hams are carrying most of the load. You're keeping your shoulder blades tight and elbows back, of course. Fully in the hole (aka as deep as you can go with a reasonably tight back), consciously push your knees (using those inner thigh muscles) outward. Not crazy outward, but enough for a stretch. Don't look straight forward, don't look at your feet, don't look at the ceiling, especially if you're a little slow out of the hole. Your head stays in line with the spine.  Before you bottom out, you will feel a stretch in your hamstrings. The instant you stop feeling the stretch, reverse directions and begin your rise; don't pause. Ascending now, try to visualize raising your butt. Don't think about pushing from your quads (top of your thighs), think about your hips rising from bottom to top and getting pushed forward. Be the guy in the middle:  How not to squat: www.youtube.com/watch?v=QPIyvsp31CE - high bar, dropping into the hole, drifting forward (your problem?), yadda yadda Rippetoe: "What you did was the standard leg-press with the bar on your back, and I suspect you didn't get this strong without knowing this. Stay on your heels and drive your ass up hard after the bounce." How to squat: www.youtube.com/watch?v=dHdtu_bcyN8 Rippetoe: "Yes, those are very good, and the last touches on your hip drive will come from a better head position: look down." You may also wish to watch some of these Squat Rx videos for some extra pointers. |
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As far as form is concerned, the squat rx series of videos should help you diagnose any issues with technique or flexibility. I've found that it's very common among newbies to the squat to lack sufficient hamstring/hip flexibility, causing them to round their lower back at the bottom of the squat. Do lots of bodyweight squats all week and squat under a bar 2-3 times a week in order to "grease the groove" and make the movement second nature. Use light loads and high reps to perfect the technique at first, then go heavy when you feel very comfortable with your form. |
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I don't remember where I found this info, but the proper width to use for squat is the width your feet are when you drop off a pull-up bar. Do a couple of pull-ups and then release both hands from the bar. When you land, take a look at your foot width. It works for me. |
| I'd much rather see a beginner do something like a 10x2 instead of a 2x15 or 4x7. The squat tends to be one of the most technical lifts, and someone who has just started squatting will need a lot of repetition in order to become more fluid with the movement. The approach to the bar and setup are often things that can make or break the squat, but are often overlooked. Having multiple sets of doubles allows the lifter to practice the setup over and over. |