How many of you can't do squats?

[Harleymarleybone]

-- back just seems not to cooperate. I am 6' 2" and 250. My form is good, but it is inevitable that I'll have back pain - sprains on more rare occasions, or just sciatica, or general soreness. Belt does not seem to help. Anything over 200 pounds is asking for trouble. I guess, I'll just have to keep it real light . Kind of pathetic watching little phuckers squatting twice as much as me.
Maybe I'll focus more on deadlifts as my main compound lift.

[IliekFude]

what exactly are you diagnosed with? did you suffer an injury or something?
whats yr deadlift weight compared to yr squat?
if you can dead, do it up. i did push/pull for maybe 6 months to fix my elbows and my squat didnt suffer more than 20ish pounds.

[Harleymarleybone]

what exactly are you diagnosed with? did you suffer an injury or something?
whats yr deadlift weight compared to yr squat?
if you can dead, do it up. i did push/pull for maybe 6 months to fix my elbows and my squat didnt suffer more than 20ish pounds.

I have not been doing much deadlifting either lately, so I don't know. I am already 250 and have a big upper body and shoulders and small waist. But I am basically an ectomorph with a long torso compared to my legs, so I always assumed I did not have a good body type for squatting, since my back always gave me problems. I have gotten really good results from squatting lighter weights, don't get me wrong, but I have never been able to go much more than my body weight. No major injuries, just sprained my back a few times over the last 10 years doing squats, so I am very careful. Nothing serious, just a week or so of not being able to move very well each time :-) Being 50 years old now is a factor, too, I suppose. Just pisses me off that little twirps can squat more than I can.

[Nick]

Don't take this the wrong way, u are not the only one with this problem, but I must say it confuses me in many instances (though certainly some are quite valid)..

Isn't the whole point of good training to make muscles and body parts that can't lift a certain weight, become muscles that can?

[BodyGoals]

Taller guys are prone to having problems with squats, which is why altering the stance is necessary...also most if not all of the time its some sort of muscular tightness/weakness or imbalance that is the culprit. You sit on the toilet therefore you can squat.

[Cynical Simian]

I agree with the last two posters that, in most cases, some tweaks in form, flexibility, training, fixing imbalances, etc. can allow people who thought they couldn't squat to do so. It's definitely worth the effort, since squats are probably the single toughest lift to replace in one's training.

So with that said, a good first step is to start out (very, very) light and build up. You'll have to put your ego aside (especially since you apparently have good size and upper-body strength) and deal with squatting weights that seem low, rather than trying to rush to weights that a guy your size "should" be doing.

[Harleymarleybone]

I agree with the last two posters that, in most cases, some tweaks in form, flexibility, training, fixing imbalances, etc. can allow people who thought they couldn't squat to do so. It's definitely worth the effort, since squats are probably the single toughest lift to replace in one's training.

So with that said, a good first step is to start out (very, very) light and build up. You'll have to put your ego aside (especially since you apparently have good size and upper-body strength) and deal with squatting weights that seem low, rather than trying to rush to weights that a guy your size "should" be doing.

No pretensions to egoism about squats here. Yep, going light from scratch at this point. And getting religious about stretching. Sprained my lower back doing squats a couple months ago - basically a duck walking cripple for a good week, so feeling a little sheepish about squats right now. But I have actually sprained my upper back turning in my sleep before! - so it can happen doing anything. Thanks for the input!

[Blut Wump]

Do you work your abs regularly and often? About five years ago, after a gym layoff of several years, my back wouldn't allow me to stand, sit or walk without pain; squatting was right out. I went to abs classes and fitball classes and did what I could in the gym on machines to try to put some muscle back onto my pos posterior chain. I'd occasionally try to squat in the Smith to little avail. Eventually I could. Deadlifts were terrifying to me when I started to do them after around 9 months.

I guess what I'm suggesting is that you likely have a weakness somewhere that's not taking the strain that it's supposed to and thus the injuries. You need to locate and eliminate the weakness.

Have you seen a chiro or osteopath to get to the root of the problem? They can't cure you but they can help to diagnose a chronic disfunction and fix short-term issues.

[dubdubs]

I suck at squats, but I still do them!

[Iron God]

-- back just seems not to cooperate. I am 6' 2" and 250. My form is good, but it is inevitable that I'll have back pain - sprains on more rare occasions, or just sciatica, or general soreness. Belt does not seem to help. Anything over 200 pounds is asking for trouble. I guess, I'll just have to keep it real light . Kind of pathetic watching little phuckers squatting twice as much as me.
Maybe I'll focus more on deadlifts as my main compound lift.

Take a pilates or yoga course (I am serious) , you most likely lack fexibility and have poor body control.

[Blut Wump]

Take a pilates or yoga course (I am serious) , you most likely lack fexibility and have poor body control.Good suggestion.

[mnk]

Take a pilates or yoga course (I am serious) , you most likely lack fexibility and have poor body control.


Get ready to get your ass kicked.....Be ready to work!

[Harleymarleybone]

Do you work your abs regularly and often? About five years ago, after a gym layoff of several years, my back wouldn't allow me to stand, sit or walk without pain; squatting was right out. I went to abs classes and fitball classes and did what I could in the gym on machines to try to put some muscle back onto my pos posterior chain. I'd occasionally try to squat in the Smith to little avail. Eventually I could. Deadlifts were terrifying to me when I started to do them after around 9 months.

I guess what I'm suggesting is that you likely have a weakness somewhere that's not taking the strain that it's supposed to and thus the injuries. You need to locate and eliminate the weakness.

Have you seen a chiro or osteopath to get to the root of the problem? They can't cure you but they can help to diagnose a chronic disfunction and fix short-term issues.

I don't do much abs work at all. Probably a factor. Yet another reason why I need to do abs more. Need to make an appointment with a chiro too. I need a medical referral to one through my insurance to get it paid for, meaning I have to have a specific problem, go to my GP, ask for one, etc. Will do it eventually. I'm just a rec body bulider, so I tend to put this sort of shit off. Thanks for the input.

[Harleymarleybone]

Get ready to get your ass kicked.....Be ready to work!

I already know it would kick my Nelson Montana. Anything other than lifting weights I suck at.

[Harleymarleybone]

Take a pilates or yoga course (I am serious) , you most likely lack fexibility and have poor body control.

Yeah, no flexibility and tightness would explain how I actually sprained my upper back merely turning in my bed while sleeping.

[navalgazer]

Yeah, no flexibility and tightness would explain how I actually sprained my upper back merely turning in my bed while sleeping.


Wow.

Lay on the floor on your back and lift one of you legs towards you head - how far does your leg go? And feel your hamstrings - are they tight and hard? And when you push further then you can go easily where do you feel the pulling?

You must religiously stretch everyday, do it just before bed and ease into it a little more everyday but don't over do it.

And definitely look into the pilates.

You can get a tape/dvd and do it at home.

Mari Winsor is pretty good for beginners.

[NewVader]

I squat and deadlift, but if I couldn't squat I would focus on trap bar deadlift.

Try it, you'll love it and no back pain, it targets directly your legs in an amazing way...

[mike]

i cant. rhuematoid arthritis in my hips makes it painful :(

[LanT]

Squats have actually helped me regain flexibility and strength in my legs. My knees were junk after a season in a men's basketball league a couple years ago and they feel great so far this year (my first year back). Granted I started depressingly light. I'm no LJ 5.0 or BDR but I can get 405 for 4 now.

[TAZ]

i cant. rhuematoid arthritis in my hips makes it painful :(

This is where I am... I am 40... squatted for years and years. I cant walk the next day or sleep that night anymore if I do. I am also wide waisted and narrow hipped so the move is awkward at the bottom. I can do fronts but not conventionals that load the hips. This year is the first time I gave them up. I am sure that things will suffer but it's either pain killers or substitute another move.

Squats are the king of all lifting moves and they help in every aspect. I had some very knowledgeable power guys help me with changing stuff up but not being able to function finally took over. Getting old sucks. :(

The best advice I can give younger people and people still doing them is have someone that knows what they are doing watch your form. It's not an easy move nor is it one that you can see for yourself.

-TAZ

[Blut Wump]

As an alternative to help strengthen the core you could swap out normal back squats for a while and switch to front squats and Zercher squats. Either (or both) of those will switch a lot of emphasis over to your core to maintain an upright torso with the weight in front of you. Couple them with GMs to hit the rear and you have an effective workout for your core without having to wear spandex in a fit class.

Start to get rigourous with your stretching after every workout, most especially hamstrings.

[LanT]

As an alternative to help strengthen the core you could swap out normal back squats for a while and switch to front squats and Zercher squats. Either (or both) of those will switch a lot of emphasis over to your core to maintain an upright torso with the weight in front of you. Couple them with GMs to hit the rear and you have an effective workout for your core without having to wear spandex in a fit class.

Start to get rigourous with your stretching after every workout, most especially hamstrings.


Any good vids for technique on front squats? I'd like to incorporate them for a while, but I have never attempted a single rep. I'm a bit lost in the 'how to' department.

[Blut Wump]

YouTube - Dabaya 5x200 front squat (http://www.youtube.com/watch?v=XkK9-mnDAy4)

Start light, though, until you get used to it. For a first session, you'll struggle to be doing 200 for reps. I'd suggest closer to 135 to 175.

There are two common ways to hold the bar across your shoulders: the one in the video is preferred by all Oly lifters but can be tough on the wrists at first; the cross-over grip will feel more natural and is common among non-Oly lifters. In either case, keep your elbows high else you'll tend to topple forwards. You keep your torso erect throughout and get deep in the hole.

Do a Google or a Youtube search for lots more examples.

[thecomeback]

I'm pretty strong at most lifts for my weight but I do suck at squats mainly from bad knee pain but I still do them. I have osgood schlatters on my left knee and some other pain just above both knees and I have no idea what it is. It feels like the pain is coming from my femur but it hurts like hell.

[Blut Wump]

I'm pretty strong at most lifts for my weight but I do suck at squats mainly from bad knee pain but I still do them. I have osgood schlatters on my left knee and some other pain just above both knees and I have no idea what it is. It feels like the pain is coming from my femur but it hurts like hell.Can you do box-squats pain-free? High and wide should help and allow you to continue squatting while things get a chance to heal up.

[Ulter]

I can't do them either. I need help getting out of the car for 2 days if I do heavy squats. I did them religiously for 25 years though. I still attribute having to get my C4-C5 fused because of setting the bar back there all those years and probably having bad form.
Zercher would mess me up even more. What I CAN do is overhead squats. Probably because the weight on my lower back is very light and it still kicks my ass.

[IliekFude]

I can't do them either. I need help getting out of the car for 2 days if I do heavy squats. I did them religiously for 25 years though. I still attribute having to get my C4-C5 fused because of setting the bar back there all those years and probably having bad form.
Zercher would mess me up even more. What I CAN do is overhead squats. Probably because the weight on my lower back is very light and it still kicks my ass.
overhead squats force you into a hard arch also (like grindin out a hard incline or overhead rep, you get under it), so it would kinda fix a form issue all on its own.

[Ulter]

Which is why someone like me does well with it. :)

[Killer]

I use to love to squat ...

I got a small tear in my quad squatting about 9 years ago. Big time pain, I could do no quad exercsies, only hamstring curls and RDLs. I got it fixed.

Then about 2.5 years ago I tore it again. This time it was not as bad, I can usually get away with most leg exercises, but if I try to squat anything significant, I will be out of comission for a couple weeks. I have no desire to get it fixed again.

[IliekFude]

Which is why someone like me does well with it. :)
yep, im just thinkin outloud dont mind me :p

[LanT]

YouTube - Dabaya 5x200 front squat (http://www.youtube.com/watch?v=XkK9-mnDAy4)

Start light, though, until you get used to it. For a first session, you'll struggle to be doing 200 for reps. I'd suggest closer to 135 to 175.

There are two common ways to hold the bar across your shoulders: the one in the video is preferred by all Oly lifters but can be tough on the wrists at first; the cross-over grip will feel more natural and is common among non-Oly lifters. In either case, keep your elbows high else you'll tend to topple forwards. You keep your torso erect throughout and get deep in the hole.

Do a Google or a Youtube search for lots more examples.

After watching that I am worried more about my flexibility in arms and wrists. I'll give it a shot real light, and see what happens.
Dumping weight is a huge taboo at my gym, which is why I'll never really know my max back squat.

[Blut Wump]

Use the cross-over grip. You cross your forearms and it's pretty easy to hold onto the bar. Remember to keep elbows high.

[Harleymarleybone]

I squat and deadlift, but if I couldn't squat I would focus on trap bar deadlift.

Try it, you'll love it and no back pain, it targets directly your legs in an amazing way...

Interesting idea. Forgot about that. I do dumbbell dead lifts, which seems like the same motion as trap bar deadlifts. You can keep your arms more on your sides rather than in front of your knees, easing stress on the back.

[G21]

Taller guys are prone to having problems with squats, which is why altering the stance is necessary...also most if not all of the time its some sort of muscular tightness/weakness or imbalance that is the culprit. You sit on the toilet therefore you can squat.


+1 BG, at 6'5" i agree with this 100%

[IliekFude]

Interesting idea. Forgot about that. I do dumbbell dead lifts, which seems like the same motion as trap bar deadlifts. You can keep your arms more on your sides rather than in front of your knees, easing stress on the back.

What movements are you currently doing for yr back? Can you do hypers painfree? Hope yr doing something.

[BodyGoals]

Any good vids for technique on front squats? I'd like to incorporate them for a while, but I have never attempted a single rep. I'm a bit lost in the 'how to' department.

Don't do more then 5 reps per set...your rhomboids and shoulders fail at this point and will greatly diminish your form.

[Ulter]

Don't do more then 5 reps per set...your rhomboids and shoulders fail at this point and will greatly diminish your form.

Hmmmmm... okay

[C. Smith]

After watching that I am worried more about my flexibility in arms and wrists. I'll give it a shot real light, and see what happens.
Dumping weight is a huge taboo at my gym, which is why I'll never really know my max back squat.


I grip my fronts with straps. easy to execute and not hard on the wrists.

[TAZ]

Don't do more then 5 reps per set...your rhomboids and shoulders fail at this point and will greatly diminish your form.

When I do them with the crossing grip it brings your shoulders forward and the bar sits on top of them... its not hard to hold at all provided you keep you head back and up and your elbows high. I have repped 315 w/o a problem.

-TAZ

[HULK1550]

there was about a good 8-10 months where i couldnt do squats because of my tendonitis in my elbows and i didnt have access to the correct bar i needed yet and as much as it killed me not to do them i deadlifted hard and leg pressed like an animal and my very first squat workout back i squatted 675 for 4 when my previous best was i think 585 for a triple.

there are ways to work around it. but i think most people on here are right on. find out whats wrong, fix it, start from scratch and build yourself back up.

[Harleymarleybone]

This is where I am... I am 40... squatted for years and years. I cant walk the next day or sleep that night anymore if I do.



-TAZ

I have a problem sleeping the night I do a good squat work out, too. Why is that? The endorphines in overload or something?

[Harleymarleybone]

What movements are you currently doing for yr back? Can you do hypers painfree? Hope yr doing something.

Just dumb-bell dead lifts, but with the weights more on the side. Other than that not much. You sayin' you shouldn't do squats without doing traditional deadlifts or other back exercises? I thought squats would strengthen the back enough on their own. Yeah, I can hyperflex without pain.

But, after reading all the responses I think my problem is I have not been stretching as much as I should. Sometimes you need reminders to do what you need to do.

[Blut Wump]

I have a problem sleeping the night I do a good squat work out, too. Why is that? The endorphines in overload or something?CNS stimulation can do that.

Regarding back exercises, if I had to pick one to recommend, it'd be good mornings.

[IliekFude]

Just dumb-bell dead lifts, but with the weights more on the side. Other than that not much. You sayin' you shouldn't do squats without doing traditional deadlifts or other back exercises? I thought squats would strengthen the back enough on their own. Yeah, I can hyperflex without pain.

But, after reading all the responses I think my problem is I have not been stretching as much as I should. Sometimes you need reminders to do what you need to do.
no i wasnt saying that at all. i was saying that i hope yr doing anything at all for your back because it was starting to sound that your entire routine was organized around "not stressing" your back in any way.
thats why i suggested regular hypers to start off with. very safe and easy to do with just bodyweight and build from there.

[Harleymarleybone]

no i wasnt saying that at all. i was saying that i hope yr doing anything at all for your back because it was starting to sound that your entire routine was organized around "not stressing" your back in any way.
thats why i suggested regular hypers to start off with. very safe and easy to do with just bodyweight and build from there.

Yeah, good mornings and hypers sound good. I'll fit them in.

[strawberryriddick]

No major injuries, just sprained my back a few times over the last 10 years doing squats, so I am very careful. Nothing serious, just a week or so of not being able to move very well each time :-) Being 50 years old now is a factor, too, I suppose. Just pisses me off that little twirps can squat more than I can.
I don't know if this'll fall on deaf ears (usually does with men, no offense), but I swear by yoga. I had a knee injury a while ago where my knee would just dislocate for no reason. Yoga strengthened it right up. It works the muscles, like lifting, but it also works all the shit in between. For example, to try and make my knee stronger, I could do squats, but that just improves my muscles. Doing the yoga also engaged and strengthened the ligaments and tendons.

[BodyGoals]

When I do them with the crossing grip it brings your shoulders forward and the bar sits on top of them... its not hard to hold at all provided you keep you head back and up and your elbows high. I have repped 315 w/o a problem.

-TAZ

Has nothing to do with the form you do, it has to do with the weaker muscles giving out.