important squat questions

[tom-selleck]

i've been doing some leg presses recently and some squats... obviously squats probably help build the muscles better but leg presses are much safer.

i have a few questions from this:

1) i found it much easier to do squats with a wider stance. but is there a limit to how wide my stance should be... do i NOT want my feet outside my knees???

2) for heavier weights, should i wear a weight belt? i've heard so much differing opinion but my thought is yes.

3) how much better is the squat that a simple leg press??

thanks in advance for any responses!!

 

[jasonbourne]

Squats are my favorite weight-lifting exercise. I have done them for over 10yrs once each week and feel overall body strength due to them.

1) Everyone has a different build. I suggest doing 5-10 warmup deep-knee squats with your body to determine which foot position provide the most comfort and balance.

2) No weight belt is my suggestion. You want to build your core muscles also for this compound exercise. If you think you need a weight belt to squat, then the poundage is too much for you.

3) Squat is better because you develop stabilizer muscles and overall body strength that leg presses cannot do for you. These benefits will improve your physical fitness for tennis.

 

[Marius_Hancu]

well, this is all subjective.

I for myself am avoiding the leg press machine, doing only squats with free weights for the quads, because after exercising on the leg press machine with pretty high weights for my capability, the cartilage in my right knee was affected, and I started to perceive friction and strange noises.

I feel that particular machine constricts too much the body and artificially creates extra strain on the knees. it also gives you a false safety feeling, encouraging you to go to weights which aren't limited directly by the body.

the only way to recover from that was by using Glucosamine. now I am fine.

 

[tonyjh63]

i've been doing some leg presses recently and some squats... obviously squats probably help build the muscles better but leg presses are much safer.

i have a few questions from this:

1) i found it much easier to do squats with a wider stance. but is there a limit to how wide my stance should be... do i NOT want my feet outside my knees???

2) for heavier weights, should i wear a weight belt? i've heard so much differing opinion but my thought is yes.

3) how much better is the squat that a simple leg press??

thanks in advance for any responses!!

One of the main things when doing squats is keep your knees directly over your feet. In other words, don't let your knees "buckle in" as you descend - make sure they stay in line with your feet. On the leg press, be sure to keep your butt right up against the backrest at all times (you may have the tendency to let your butt come off the backrest as you let the weight come down). This will give you a good stretch in the hamstrings, and help prevent a lot of back pain. Letting your butt come off the backrest would be equivalent to "rounding" your back during squats - a definite no-no! Hope this helps!

 

[ShooterMcMarco]

In addition to whats been said:

1.) I typically have my feet at shoulder width apart with my toes pointing outwards a little bit. The angle at which your toes point at determines how much you'll be hitting the inside of your thigh. The more outward, the more you'll be hitting the inside. With a wider stance, you'll be targeting the inside of your thigh as well (a narrower stance will target the outside). So for me, I do a combination, relatively narrow stance with toes pointed out a little.

2. I don't use a belt, this allows my back muscles to grow properly. Before, my lower back used to get sore when squating, not as much anymore. Make sure when you do the negative motion of the squat, you're stopping when your thighs are parallel to the ground. This will allow you to handle a heavier weight later if you want to (you also get the full range of motion).

3. Squats are much better, but you should shock your body once a while so you won't adapt. So you can put in lunges, leg presses, and the sled.

Don't forget to do some stretches afterwards.

 

[Cyclops]

Squats

Got to agree with Tonyjh63 there...

Your feet should be vertically below your knee when you are sitting in the squatt, and slightly turned out. (45 degrees)

Also your pelvis should be tucked in - don't have your arse sticking out and make sure you are not leaning forward at all. These are all cheats!

Then just sit back and feel the pain!!!

 

[waves2ya]

Front squat only (or single leg squat).

Buy Mike Boyle's "Functional Training for Sports"; great module on squatting.

Avoid the leg press press machine (any open chain machine/device, for that matter, is a poor choice); does not fair well in McGill's studies (Low Back Disorders & Ultimate Back Fitness: www.Backfitpro.com).

Belt is also poor choice; retards abdominal strength - just use less weight. Unless you are into hypertrophy/bodybuilding, etc....

 

[PM_]

1) i found it much easier to do squats with a wider stance. but is there a limit to how wide my stance should be... do i NOT want my feet outside my knees???

Depending on how wide you separate your feet will target different specific areas in your legs. Going beyond shoulder width is not recommended.

2) for heavier weights, should i wear a weight belt? i've heard so much differing opinion but my thought is yes.

Some serious lifters do but you have to remember, as with all other assisting devices, the belt will assist you lift heavier-but not with more production.

3) how much better is the squat that a simple leg press??

These are two entirely different exercises. The leg press primarily targets your quads only. (maybe the hams playing a very minor role depending at which angle you are seated)
On the other hand, a proper and effective squat can target nearly many more muscles in your body, mainly your quads and back. But in essence, you should feel a good burn all over.

Also, did you know that by regularily exercising squats you can improve your bench as well? 8)

 

[PM_]

I forgot to add: if you want a bit more leverage and advantage in balance, squat with your heels aligned on a piece of 2x4. You will find this will target another sensation just above your knees.

 

[jackson vile]

i've been doing some leg presses recently and some squats... obviously squats probably help build the muscles better but leg presses are much safer.

i have a few questions from this:

1) i found it much easier to do squats with a wider stance. but is there a limit to how wide my stance should be... do i NOT want my feet outside my knees???

2) for heavier weights, should i wear a weight belt? i've heard so much differing opinion but my thought is yes.

3) how much better is the squat that a simple leg press??

thanks in advance for any responses!!

Leg press it not safer than squats, you should never use leg press or hack squat especially if you want a carry over to actual performance in real life.

You should never ever ever wear a weight belt unless you want to become prone to injury and you don't want carry over to real life performance.

You should vary your squat stance and work on what ever position you are weakest in, most of the time this will be in a very wide stance.

 

[DragonFly]

Pointing your toes outward makes it a little easier, but aligning them straing and parallel like this : | | allows you to work harder, in a good way and have an efficient squat technique.

Having a wide Separation of your feet does make it easier, but the closer they are (shoulder width is ideal) you hit both the inner and outer quads equally.

 

[SEW92124]

Squats and leg presses both work the quadriceps primarily, and the gluteus and hamstrings secondarily. Each exercise promotes strength and explosiveness in the upper leg, and has a place in a resistance training routine designed for tennis.

The differences between the two surround the efficiency and relative safety of the exercises. Done correctly, the squat is by far the best exercise for developing the lower body. If point "A" is where you are now, and point "B" is where you hope to be vis-a-vis lower body strength and conditioning, the squat will get you from point A to point B faster than any other exercise. That said, executing a squat correctly--ie, in such a way so as not to risk injury while also reaping the greatest potential benefit from the exercise--requires strength in the abdominals and lower back, flexibility in both the knee and hip joints, and the coordination to balance a seven-foot bar loaded with weight across your shoulders.

So If you're a good athlete already in good shape, the squat is where you want to start. In a nutshell, the squat isn't easy to do correctly, so your best bet is to first do leg press, lower back, and abdominal work in preparation for eventually graduating to the squat. As both a former college tennis player and a personal trainer who has squatted and leg pressed extensively, that's my two cents.