How much does squatting barefoot help? I don't go super heavy, but even at 315 (all the way down) tennis shoes seem just fine. Am I missing out on something, or do you just think it's safer (less imbalanced etc.)?
For those of you who have done squats for many years; what's less wear on the knees/back: 225 (12-15 reps) or 315+ (4-6 reps). Obviously heavy weight will wear things out, but to go lighter you have to up the reps to compensate.
I've never actually seen evidence showing that heavy squats wear your back/knees out faster. If you're doing them right, there shouldn't be much of a sheering motion on your back. It was long held that running will wear down your knees, but a longitudinal study disproved that. One can argue that the repetitive stresses from something like running aren't any better than a constant weight on your shoulders. The single worst thing for my back was drumline. It put my spine in compromising positions with odd weight for hours on end. When I squat, I keep my arch and a straighter back than when I'm hunched over working/studying all day.
As far as the shoe thing. It makes a huge difference. You won't notice as much with lighter weights but when you get to higher weights it is like squatting/deadlifting on a mattress. Most shoes are actually intended for running forward as well, so you tend to have a more forward lean. It can push your knees forward and cause you to dump the weight...or it prevents the necessary flexibility in your calfs to keep your heels down when rising up from below parallel.
It also increases the distance you have to travel. Not a big deal for a 225 squat/deadlift but that extra half inch feels huge when you are grinding out 500+. Finally, the running shoes offer horrendous lateral support. If you deadlift sumo style or do a competition squat (you normally don't squat that wide to save your hips) then it is just flat out bad.
In the gym, I'm personally bothered by the people who walk around with a crappy loose belt and no idea how to wear it properly.
Using straps for EVERYTHING. If you can't hold on to the weight then you shouldn't be doing it. There are very rare exceptions to this.
Dancing feet or feet on the bench during bench press. It does nothing for you but lower your bench and increase risk of injury. If you want to work your stabilizer muscles there are better ways that don't risk injury/death. It shouldn't really be done for core lift anyway.
People doing "box squat" off a 30+ inch box where they don't even reach parallel.
Lat pull down machines....seriously, just do a friggin pullup.
People who leg press 1000+ but can't squat 225.
People who use a bosu ball for most exercises. There are a few legit ones, but not many. If they can't do 15 bodyweight squats, they don't need to do all sorts of obscene bosu ball balance crap.
Not allowing chalk. Conversely, not cleaning up the chalk you do use or wiping down the equipment. It is just proper gym etiquette.
The number one thing that will make me want to punch you in the throat? Doing barbell curls in the power rack.
