Squats and correct technique

[SpunkyGlory]

What's the best way to learn the correct technique for squats?!

I used to think I my technique was fine but recently I've started to feel the effect of squats in my back more than my legs. It's not pain in my back, more the kind of 'muscle is doing something' feeling you might get after dead lifts, but it doesn't feel natural. I'm not flexible in the slightest so wondered if this might have an impact as the squatting movement has never felt natural to me (if I squat naturally, my heels come off the floor) so is it a case of doing a lot more stretching to become more flexible?

[didelydoo]

Stretch your calf's, quads, hamstring's & hip flexors. Look at some Olympic weightlifters on youtube squatting- probably the best examples you'll find of squatting. Stick with highbar position to learn, build up weights slowly. Hope this is off help.

[gjf764]

Didley is the man for this stuff, but I find shoulder/ chest and thoracic mobility can be limiting for me. Really stretching hip flexors makes a massive difference.

This series of videos are great too https://www.youtube.com/watch?v=2ME8gEN54Ao&li...

[GranderTransit]

Just because you can feel it in a new area. Depending on your whole training, your legs could have got stronger but your back not.

Set up a camera square on to where you are squatting to actually see what you are doing as what you feel may have no relation to what is actually happening.

If you are super tight from daily life then stretching and mobility is likely to have the greatest impact, as has been said. But which areas is dependent on how you are squatting and what is at fault.

I would also guess your posterior chain (every muscle from calf to neck) is too weak. Good morning, RDLs and hyper extensions will solve this. As well as increase your flexibility in these muscles.

[944fan]

As didly said stretching helps. I find though if it is hitting my back it is because either my legs are very tired or (usually) I have too much weight on.

Try backing off the weight a bit and only progress when you can complete your reps and sets properly.

I hate squats. Kill me every time.

[Animal]

Are you stretching and warming up thoroughly before squatting?

Are you squatting with a relatively heavy weight? If so, and you're feeling the tension in your lower back perhaps you're going too heavy and leaning forward too much? This might explain why your heels are coming off the floor? Perhaps try going a bit lighter and squatting onto a bench? The best visualisation tip I was given for squatting was to 'sit down' (i.e. keep my weight back and ensure my feet stay flat on the floor).