So as I wrote in the description, I cannot seem to get the squat technique down. (with any consistency)

I started with body weight exercises (sometimes holding a PVC pipe to simulate hand / arm position), and discovered that I have some mobility issues in my hips / ankles (probably from running extreme distances for years) , so further research and watching videos about "lower cross syndorme" and other stretches have motivated me to spend time doing those before pursuing actual squats (found Scott's and Elliott's videos very informative). I also have NO arches left in my feet (think absolutely flat feet!), so I also found that removing my shoes and taking a "toes pointed out" stance did help me to get "ass to grass" with body weight only.

I'm now able to do bar only squats with a reasonable amount of consistency (after a considerable amount of warm-up stretches), but even then I sometimes find myself going on my toes (rather than pushing from the ankles), and leaning slightly forward--especially on the "up" movement. I really try to take my time on the eccentric (down) movement, keeping head up and arms forward and pointed straight down and back supine, and I usually feel pretty much "in line" on the down movement--but when I go down "ass to grass" I sometimes feel "out of balance" just as I start to go upward-so it's not a "straight" upward movement as it should be..it's hard to describe, but it's like I sort of "lose it" at the bottom and if I "follow" my body's instinct I feel like I'll fall backwards instead!

I know as a "new" squatter I need to have patience with this, but I seem to have grasped the deadlift technique quite easily, and I really FEEL my hamstings / glutes when I deadlift...however I'm not sure that I am engaging the glutes properly (if at all) when I squat.

Any ideas or suggestions?

Thanks for reading!

make sure you come down low enough. your body should break parrallell. Also squeeze your glutes at all times especially when you come back up.

Harley,

It sounds like you need to build up hip, ham, and lower back flexibility. If you are being forced forward on your toes as you rise out of the squat position, it most likely is because your hips and lower back are tight. You need a lot of flexibilty in your hips and lower back so that you can squat real low with your butt back and then raise in a manner that keeps the weight over your heels.

John

Thanks John (and Rishi) for your comments. At this early stage in my squat-learning, I am trying to concentrate on form above all else, including going "ass to grass" and maintaining balance / form throughout the entire movement.

John, are there any particular exercises or stretches that you would recommend specifically for my hip and lower-lumbar tightness?

I do Scott's stretches, like supermans, scorpions, foot to hand touches and also dynamic stretches like spreading the hips open while in a squatting position, and holding an upright while in a squat for several minutes....I also hit the back extensions machine (with hands out in front) for 3-4 sets x 15 reps per set.

To check my form I am even using dowel rods (or bare BB) and turning sideways to watch myself in the mirror.....I have also seen some actual teaching videos where new squatters are doing "3 second pause squats", where you STAY in the ass to grass position for 3 (or 5, or 7) seconds before going up! Then I saw "dead squats" where you place the pins where your body would be just above perpendicular to the floor, then place the BB on the pins....then you (carefully) get under the bar and do ONLY that concentric section of the squat that seems to cover the "sticking point". Very interesting....

I'm trying to hit squats twice a week, and just concentrate on form.....for some reason my DL's are progressing faster than my squats. However, I just tried front squatting (making sure I had good wrist / hand flexibility) and it "felt" more natural and easier to deal with the weight distribution. So, now I am unsure if I should continue with back squats or make a change to front squats now?

Some very well known trainers have said that for overall athletic performance the front squat is more beneficial?

Any ideas on that?

Harley

Harley,

It just comes down to time and practice. The stretching you are doing will help with your flexibility. As you said, you are new to compound lifts so it will take time to get the form right. At least you are taking the time to do that - most people don't and push the weight leading to injury.

As for front squats, the trainers are correct. This stresses the quads more than the back squat. Look at olympic lifters who do the clean and jerk. The intial movement is a front squat. If these are more comfortable/easier to do, then do them as they will provide outstanding quad stimuli.

John

I'll be honest with you doing stretches etc will only give you minimal benefit as the majority of joints invloved in the squat are inherently stable. In order to perfect your squat technique I recommend getting in the squat position unweighted and push your bodyweight into the areas in which feel tight. For example if you feel a restriction in your ankle push your bodyweight forward to increase mobility through the ankle.

I agree @Jmboiardi and @Rishi_Ramsamooj

Sounds like tightness in the hips and even the shoulders.

It does take time @Harley1962, but we can offer a few more tricks to help you get on track.

Have you seen this video yet?

Thanks (again) Scott & Daniel for your ideas and suggestions!

Of all the compounds (which I've only been doing for about a month total) the squat is proving to be the most difficult for me (compared to the DL), so I am definitely working on improving mobility in the hips, ankles, and shoulders through static AND dynamic stretches.

So far, I have only worked on back squats, but have done some form "checking" in the mirror on my front squat technique...first with a dowel rod and then bare BB....and for some reason the front squat feels more "natural" to me, so I am considering changing my focus to that exercise (similar to going from conventional DL stance to Sumo).

Maybe IF I was 20-something and had a lot of weight-training experience behind me I'd really try to "make" my body work in positions that it doesn't feel natural, but I think at age 52 (on July 17) I need to listen to what my body responds to, while still considering any muscular imbalances and taking steps to correct them through compound lifts done properly.

Having a "long and thin" build may also have something to do with my being more comfortable doing those lifts with specific stances, and understanding that "one size fits ALL" is not really applicable to weight training since we all have individual skeletal, muscular, and genetic traits that make us unique.

I feel that if I can (eventually) do a decent front squat with progressive weight over time and feel confident with the movement then my body will not really "miss" back squats all that much. Plus, I see there are even more variations like Jefferson, Zercher, Dead Squats, etc...that I can experiment with later on to supplement my squat training.

This is also the attitude that I think I will take with my DL, as mentioned in another thread on my personal comfort level with Sumo vs. Conventional DL.

I've already posted two DL videos, and received a lot of useful info. Once I feel ready, I intend to post a video of my squat form as well.

Thanks again to everyone for all the fantastic suggestions and advice. I'm definitely one of the older guys on the board, but as long as I have the energy and drive to work out (and push myself) I might as well get advice from those who have more knowledge than I do!

Harley