May

21

Correct Squatting Technique

Filed Under Exercises | 

Correct Squatting technique or form is often a topic of debate between powerlifters and bodybuilders but there is one thing both muscle groups agree upon - that 1/2 squats aren’t going to help anyone.

Read this email I recieved from Tyranez the other day

Read your post on leg training on your picturethread and it helped me a great deal, as I have been stuck in that heavy weight, short dip thing for years.

When I read that you keep yours up with doing slowreps, 3 sets of 15 I figured  I would give that a try,and “holy cow!!!”, I went from doing short 4 rep sets of 400lbs with a crap range of movement, to finding out I start to black out at 12 deep reps with only 200 pounds. I was shocked as to how much my heavy weight with bad form was killing my gains. So I put the weight down even lower, to the point I could hit 15 reps for solid 3 sets, and now I can hardly walk. I know I can make good gains doing this.

This is the same feeling that I experienced when I first started using a correct squatting technique with good form…

What I am talking about is the guys who squat with knee wraps and tons of weight and often lots of noise but only go down 4 - 6 inches (10-15 cm) each squat.

If they make it down so that the bottom their hamstrings  are parallel to the ground it would be amazing.

To squat correctly you need to take it down to the ground. Here is where bodybuilders and powerlifters agree - ass to the grass son. You can’t use as much weight but then that is because you are doing your exercise with correct technique. This is the best way to squat.

I mean you don’t arm curl the bar 1/2 way up and call it a rep do you? Same with squatting - do the full movement.

For example when I squat now I do the following;

On a 200lb Squat I will take it down real slow, about a 5 second count until I hit rock bottom, meaning I cannot go any further then push up for a slow count of about 5, no rest between reps. Three sets of 15 on these really get my legs and my knees love me for it.

Sure I could go heavier but I prefer to do my squts like this and skip the knee pain from going heavy, when I first started squatting like this my knees actually got better over. time.

So to do correct squatting technique you need to go to the ground, feet spacing does not matter wide, medium or narrow - in fact I recommend to mix it up a bit.

But just get that ass to the grass and you’ll notice good leg gains.

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