Gotta squat

On Aug 31, 8:15 am, "Zen Cohen" <atu... DeleteThis @hotmail.com> wrote:
> I've been avoiding squats because of an old ACL injury. Instead, my primary
> lower-body exercise has been leg press.
>
> Been wanting to take training to a bit higher level and have read from
> credible sources that squats being bad for knees is a myth if they're done
> properly.
>
> Tried some light squats (free and Smith) and could feel they were working a
> lot more than leg presses, but my form feels poor. I've tried to learn
> better form by reading about it/viewing videos on the web, but the problem
> is that I work out by myself and it's harder to judge my own form, even when
> there's a mirror nearby.
>
> What are the best ways to improve form when I'm working out solo? Also, have
> read that squats with a Smith machine are bad for you because they restrict
> natural movement. Agree? Last, while I'm still in a learning stage, should I
> be going down as far as possible or just get a 90 degree angle? Other
> comments
>
> OT enough for you, Dave?

Hi,

I really don't recommend going solo - you need someone WHO KNOWS to
show you how. As you are on light weights, I guess the problems will
not manifest themselves now. But once you start having incorrect
techniques, they are VERY hard to get rid of, PLUS, as you start to
lift heavier weights, you may create another ACL, back/spinal injury
and that is NOT FUN

If you can't do it safely, Stay well clear of the squat machine. Stick
to resistance weights - they should more than suffice for your
purposes, despite the benefits of traditional heavy/olympic squats.
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"Steve Freides" <steve.DeleteThis@fridayscomputer.com> wrote in message
news:5ka9nkF2qhe1U1@mid.individual.net...
> "JMW" <jmwilliams.DeleteThis@enforcergraphics.f2s.com> wrote in message
> news:ckpud3dd5qg31ke653kpbg2kve8kc9hfl1@4ax.com...
>> "Steve Freides" <steve.DeleteThis@fridayscomputer.com> wrote:
>>>"Zen Cohen" <aturny.DeleteThis@hotmail.com> wrote:
>>>> "Steve Freides" <steve.DeleteThis@fridayscomputer.com> wrote in message
>>>>> "Zen Cohen" <aturny.DeleteThis@hotmail.com> wrote in message
>>>>
>>>>>> I've been avoiding squats because of an old ACL injury. Instead,
>>>>>> my
>>>>>> primary lower-body exercise has been leg press.
>>>>>
>>>>> Not a good choice on your part.
>>>>
>>>> Why is that? I feel like I'm getting a good workout with leg
>>>> presses,
>>>> and it usually doesn't leave my bad knee hurting.
>>>
>>>The leg press is an OK exercise _if_ you are careful with it, which
>>>most
>>>people aren't. Squatting is just better overall, a fundamental human
>>>movement which everyone ought to do - just my bias because I see so
>>>many
>>>people using the leg press machine at the gym and so few people
>>>squatting. The main issue with the leg press machine for most people
>>>is
>>>with their lower backs - insufficient hip flexibility and letting the
>>>legs come too close to the chest combine to place a lot of stress on
>>>the
>>>lumbar spine, typically focused in a small area - a formula for lower
>>>back injury.
>>
>> Squats have issues, too. Some folks cannot take the axial loading on
>> the spine, and no amount of bravado and cheerleading will change
>> that.
>>
>> At this point, I squat to practice the movement, but I can't use
>> substantial weight. I have no real choice but to do leg press, knee
>> extensions, and reverse hypers as workarounds.
>
> I didn't mean to suggest heavy, barbell squats were the only way - I
> don't do them much, either. My preferred squat is the bodyweight-only
> pistol (one-legged squat for those not familiar with the term),
> performed deep (I can touch a 1-2" box now) and paused for ~3 seconds
> at the bottom. The barbell overhead squat is also a fine exercise and
> yields all sorts of benefits without using a lot of weight. Likewise
> a front squat is a great alternative - most people sit much more
> upright for those and again use less weight than back squats.

While doing a little Googling on squatting and axial loading of the
spine, I rediscovered this gem from Mistress Krista:

http://www.stumptuous.com/cms/displayarticle.php?aid=52

-S-
http://www.kbnj.com
 >> Stay informed about: Gotta squat 

Zen Cohen wrote:
> I've been avoiding squats because of an old ACL injury. Instead, my primary
> lower-body exercise has been leg press.
>
> Been wanting to take training to a bit higher level and have read from
> credible sources that squats being bad for knees is a myth if they're done
> properly.
>
> Tried some light squats (free and Smith) and could feel they were working a
> lot more than leg presses, but my form feels poor. I've tried to learn
> better form by reading about it/viewing videos on the web, but the problem
> is that I work out by myself and it's harder to judge my own form, even when
> there's a mirror nearby.
>
> What are the best ways to improve form when I'm working out solo? Also, have
> read that squats with a Smith machine are bad for you because they restrict
> natural movement. Agree? Last, while I'm still in a learning stage, should I
> be going down as far as possible or just get a 90 degree angle? Other
> comments
>
> OT enough for you, Dave?
>
>
Hi,

I am 50 yrs old, and squat solo. I do sets of ten, with 315, for now. I
think I full squat, but I do not use a mirror, or cam-cord what I am
doing. I always found a mirror distracting. For me personally, the form
that works is a moderate back arch, that protects the back, and puts
most of the stress on the legs. I warm up carefully. My stance is about
shoulder width. I have the rack pins set at, what I hope, is the bottom
of a "full" squat. When my back is arched, but kept "98 %" out of the
squat, the motion of the squat feels balanced, smooth, and stable. I try
to limit back movement during the squat, as for me, I think this
increases the chance of injury. I am sure other lifters will disagree
with this. I am lifting for health, and not for competition, so I am
concerned with what is most stable, and mechanically sound for me.

Hope some of this is useful, and good luck,

John
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