Posted by: Curt | Under: 40's/fit, 50's/fit, Ladies/fit, Prime/fit, Youth/fit | (0) Comments
When I suggest to most guys in the gym that they should do squats to build core muscle strength, they pretty much all say “I tried them once but they hurt my back”. Sometimes that is true, but usually it is an excuse. No doubt, squats are “uncomfortable”. They stress you like no other exercise. But getting comfortable with them is more a matter of form and technique than anything else. They are always going to make you winded and tired. They should- but if you follow these few guidelines you will become much more comfortable with them and really make some impressive gains.
Start with your feet slightly wider than shoulder width and your toes pointed slightly out. Most people keep their feet to close and have trouble with balance. There is a “groove” that is right for you depending on your height, how long your legs are, etc. Don’t be afraid to try different stances to see what feels right for you. Just do it with light weight so you have complete control.
Next, make sure the bar is sitting below your traps and not on top of them. Most people place the bar too high on their back and that causes balance problems. You will never feel comfortable doing squats if you are off balance. When I first start someone squatting, they are worried that the bar will slide down their back. In reality, this never happens, so don’t worry. The lower you can keep the bar on your back, the more balanced you will feel.
When you drop down into the squatting position, do it deliberately- not fast- so that you are controlling the weight all the way down. Stop when your thighs are parallel to the floor. You don’t need to go any lower than that and “bouncing” off the bottom is hard on your knees. If you really want to work your legs, when you come back up, don’t lock your knees out. Leave them just slightly bent so that the pressure is never off. If you do squats like this, you will see great results and your strength will increase very rapidly. So head to the gym and do some squats!
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