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correct procedure for squats(9 posts)

correct procedure for squatsWhoWasThat
Jan 23, 2004 1:34 PM
I'd like to add some cycling-specific squats to the little weight workout I do after my rides. I've tried some and I'm pretty sure I'm doing them wrong.
I've been holding a weight in each hand and squatting so that my heels come up off the floor. The immediate result is pretty bad hamstring burn. Can someone explain the mechanics of a good squat?
re: correct procedure for squatsColnagoFE
Jan 23, 2004 1:45 PM

and the dumbbell squat:

Key points...keep an arch in your back. If you can't go low without arching try reducing the weight. Try to at least crack parallel with your quads. head slightly looking up. Try to avoid going too far forward with your body. There will be a slight forward movement as you go down, but don't exaggerate. Think of sitting down on the can. Pretty much the same procedure. Takes a while to get them. Have someone who knows what they are doing watch you. Another good one would be a front squat for learning form:
Jan 23, 2004 2:47 PM
Those are good illustrations of dynamic form, but beware the full deep knee bend squat in these photos--it can be disastrous for knees! I go just to 90 degree angle between upper and lower leg.
Jan 23, 2004 3:14 PM
see this for a good opposing argument. Form is key. Some say partial swuats actually put more torque on knees. Whatever you do avoid Smith squats. They ARE really hard on the knees.
Good pointgtscottie
Jan 23, 2004 3:19 PM
You never want to past 90 degrees in a squat. Also make sure you keep your heels on the ground. You also might be better off to do weights on your none cycling days. The hams might be stressed from riding and then you compound that with the weights. However if you are squating right there should be minimal pressure on the hams.
this is a total myth that full squats wreck the kneesColnagoFE
Jan 23, 2004 3:26 PM

also see the above post of mine for the other link. No reason a full squat in proper form (meaning that you have the flexibility to do it) will injure knees or back.
re: correct procedure for squatsbsdc
Jan 23, 2004 4:25 PM
Don't do squats.

Bradley C. Sikes, DC
When your glutes are sore next day, you've got it right! nmpitt83
Jan 23, 2004 5:44 PM
re: correct procedure for squatsSpoiler
Jan 23, 2004 6:56 PM