Proper squat form

[BiGmayne]

I've been having a hard time keeping my weight back on my heels when squatting. What is some good exercises to get batter at keeping my weight back? I was thinking box squats since I won't have to worry about falling backwards?

[BiGmayne]

bump

[1quick1]

Box squats = Yes

Also try front squats. They are easier to keep the weight in front of you and not let your knees come over your toes.

[wala]

As quick said.

Also, record yourself squatting from the side and then check your form against someone else's vid who show's good form

[Pfabrizi1]

I've never really had trouble with this TBH, so I can't really help much. I think that as long as your back is straight and you don't lean forward, the pressure should automatically be on your heels. At least for me it is that way.

[oval61251]

Try picking your toes up when doing them. Thats who i learned to put the weight on the heels.

[Striker]

Try doing some front squats and see if that helps your form at all. You can also try lighter weight to see if this helps your form out.

[strawser9]

Originally Posted by oval61251

Try picking your toes up when doing them. Thats who i learned to put the weight on the heels.

...keep your whole foot on the ground. Incorrect form is incorrect form, whether its your heels coming up, leaning too far forward, or your toes coming up. Best thing to do is to learn every part of the movement correctly.

How do you correctly perform a squat?
As a trainer, I have tried countless times with an insane amount of individuals to teach a perfect squat...and very few master the movement quickly. It is extremely hard to trust yourself to balance!

You need to go over every part of the exercise before a weight even touches your shoulders!
1st -- Stand in front of a mirror, feet shoulder width apart...toes SLIGHTLY pointed out (different positions can be used later to stress certain muscles)

2nd -- hold your hands out in front of you (as if doing a front raise) and squat down emphasizing your entire foot being planted on the ground...chest out, stomach pushed out

3rd -- Attempt to do the same with a barbell ^^ as in step 2. If you find your heels are still coming off the ground, grab a bench and do box squats. Make sure you pause while sitting on the bench, long enough to plant both feet (heel and toes) into the ground.

EVERY squat you attempt, your chest and stomach should be puffed out, lower back tight. Deep breath in on the way down, Breathe out on the way up. all it takes is concentration. Practice with just the bar until you have them down perfectly...then start adding weight!

the most important step in attempting a squat is to trust yourself to remain stable and balanced through the entire movement--if you don't trust yourself, you won't be in control!

Box squats could be beneficial to you even if step 2 does the job as far as keeping your heels down. It can give you a great sense of how far you need to descend to reach parallel...which, if you ever notice, even out of the retards that do legs and only do 1/4 squats...they still have chicken legs

[Big Guns]

Originally Posted by strawser9

...keep your whole foot on the ground. Incorrect form is incorrect form, whether its your heels coming up, leaning too far forward, or your toes coming up. Best thing to do is to learn every part of the movement correctly.

How do you correctly perform a squat?
As a trainer, I have tried countless times with an insane amount of individuals to teach a perfect squat...and very few master the movement quickly. It is extremely hard to trust yourself to balance!

You need to go over every part of the exercise before a weight even touches your shoulders!
1st -- Stand in front of a mirror, feet shoulder width apart...toes SLIGHTLY pointed out (different positions can be used later to stress certain muscles)

2nd -- hold your hands out in front of you (as if doing a front raise) and squat down emphasizing your entire foot being planted on the ground...chest out, stomach pushed out

3rd -- Attempt to do the same with a barbell ^^ as in step 2. If you find your heels are still coming off the ground, grab a bench and do box squats. Make sure you pause while sitting on the bench, long enough to plant both feet (heel and toes) into the ground.

EVERY squat you attempt, your chest and stomach should be puffed out, lower back tight. Deep breath in on the way down, Breathe out on the way up. all it takes is concentration. Practice with just the bar until you have them down perfectly...then start adding weight!

the most important step in attempting a squat is to trust yourself to remain stable and balanced through the entire movement--if you don't trust yourself, you won't be in control!

Box squats could be beneficial to you even if step 2 does the job as far as keeping your heels down. It can give you a great sense of how far you need to descend to reach parallel...which, if you ever notice, even out of the retards that do legs and only do 1/4 squats...they still have chicken legs

This my friends IS the way to learn proper squat. Exellent Post Straw
That's how I've taught all my clients. I'm sure some book reader will disagree, but That is how it is done.
Becareful on box squats not to "crush" your spine!!!!

[BiGmayne]

Thanks for the info guys. I can already see some things I was doing wrong. Now it's time to practice.