squats

[Dmitri]

when i do squats it really really hurts my back like my bones feel liek they are gonna snap and my skin robbs against the metal bar what am i doing wrong??

thanks

[thunder10]

It sounds like you do not have proper form. Make sure you are keeping your back staright throughout the lift and make sure the bar is resting on our traps and not your neck. try staring at a high point on the wall, it will help keep you straight, and maybe try wearing a belt.

Lower the weight and get form down first, your back will thank you

Originally Posted by thunder10

It sounds like you do not have proper form. Make sure you are keeping your back staright throughout the lift and make sure the bar is resting on our traps and not your neck. try staring at a high point on the wall, it will help keep you straight, and maybe try wearing a belt.

Lower the weight and get form down first, your back will thank you

big time bump...dont even lower the weight.....dont put ANY weight on it......

[dyeguy1212]

major mistake.. DO NOT let the bar touch your neck at all... ****ed me up pretty bad. pinch your shoulder blades back and place the bar as far back as you can on your flexed traps or even towards the top of your back. Keep it off your neck at all times.

As for form, just get in the habit of saying "big chest, big butt" everytime you step into the rack. Its self explanitory.

[muscle_man_1025]

or just use padding. Mabye a towel, but they do have special squat pads you put around the bar. if your YMCA aint got one, buy one

[TheDiesel]

You don't want to put the bar too far back. It will be more comfortable because your traps are thicker back there but it takes stress of the legs and puts more on your back. Thats more of a powerlifting stance because you can move more weight but it's not as benefical. But don't put it on your kneck either. I put it right below that vertabrae that sticks out. As far as the pain, just man up and do it. Squats hurt at first but you'll get used to it. Don't use a pad unless you want to be a pussy. Look at people who lift huge amounts of weight without a pad/towel. If they can do it so can you. As others said you want to use a belt, and either get flat soled shoes or go barefoot. Also, you can't move as much weight, but squats are alot easier to do form wise if you do deep. Stoping above parallel actually makes it harder IMO.

[_SaVvY_]

i agree with most everything said there, an place the bar in the same place because of the same reasons - however the people that use big weight without the padding usually have enough muscle for it to not hurt them at all - somebody with basically no traps/no rear delts/no neck does the same thing an a couple of hundred lbs has been placed directly on to bone = much pain

for somebody in that situation using a pad/towel may get you called a few names, but it will actually let you squat, which is about 5000 x more important

when you build enough muscle mass for it not to hurt, drop the pad and use the bar - then you can really get the feel of the exercise and get the bar position spot on

[manguydude21]

yes...always go more then parallel or you'll gain 50% of your efforts.

I had a P.E teacher last year and he yells at everybody about squat forms...
yes...EVERYONE.

we called him..."The Squat Nazi".

[Fuse]

squat nazi, nazi squat, nazi squad... pun