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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Squats?
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[QUOTE="bbbom, post: 664496, member: 16301"] If you let your knees move forward, your head will have to move backwards unless you are extremely flexible in your hips (contortionist style). This puts the pressure on your knees and hips and flattens out your lower back into an unnaturally weak position (unless you do a LOT of limbo contests). It also makes it more likely that you will fall backwards. Stand next to a mirror with no weight at all and try to keep your back straight (maintaining the natural curve of the lower back) while squating down with your knees going forward in front of your toes. I doubt you can keep your head upright. I know I can't. Next keep your back straight & squat as if you are going to sit down, sticking your butt back and keeping your knees from moving forward. Should seem much easier. This position will allow you to lift heavier weights, and build more muscle - it works the quads, hamstrings & glutes really well and brings all the stabilizing muscles into play too. I love squats!!! There is a killer movement where you lean back & lower yourself down similar to a squat letting your knees move forward, it's called a Sissy Squat. Just bodyweight will usually be enough & you hold onto a bar next to you or a rope around a pole or something with your heels off the ground. They will work your quad & inner thigh really well but they are hard on the knees for some and they don't build the muscle nearly as well as a squat with good form. If you are doing squats correctly, you should really feel it in your quads, and butt. It is possible that you aren't going down far enough. A mirror (like Ryno said) is the best way to see if you are going down far enough. It is also a good idea to use lighter weights until you get the form figured out. Even with pretty light weights and more reps, you should feel the muscles working. You can go lower with the lighter weights too. Try to concentrate on the muscles that should be doing the work, and use the best form you can before going heavy. A spotter is a great help if you have one available, I never do anymore so I just do more reps with a lighter weight and stop before I fall over. Here are a couple sites that talk about good form: [url]http://www.power-matrix.com/squats.html[/url] One note on this first link, they advocate weightlifting belts - I don't agree with that. Unless you are going for a single rep max lift all a weight belt does is get you into trouble by letting you lift more than you are ready for AND keep you from developing the strength in your stabilizer muscles needed to keep improving. IMO if you're body isn't strong enough to lift regularly without wraps & belts, you either need to work on form, reduce the weight to let the weak links develop or take time off to heal up. [url]http://www.betterbodz.com/quariceps/squats.html[/url] [/QUOTE]
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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Squats?
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