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Really need any advice - Squats!

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PL
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2011/03/16 09:52:58 (permalink)

Really need any advice - Squats!

Hi Girls
 
Just joined so wanted to say Hi!  Thought I'd post on here for some girly advice as I didn't get much response to my last question about powerlifting in the other section.  Although I'm learning to powerlift I just need some advice on squating generally. 
 
I've just started squating and learning to do it bum to floor, but my technique is appaulling even with a 20kg bar.  As I go down my bum goes up and my shoulders forward.  By the time I get to a proper low squat position my shoulders/back are so far forward my back is in a horizontal position (if that makes sense!).  It's so frustrating as I have reasonibly strong legs but at the end of a session I feel nothing in them as my back has taken so much weight, which also stops me doing any real heavy weights.  It's almost as if I'm doing straight leg dead lift! 
 
I've watched videos, read training books and tried every foot position possible!  I totally understand what I should be doing but my body just won't let me do it!  Is is a woman thing because of our hips?  (I have similar probs with deadlifting).  I'm pretty flexible (although I have bad hypermobility in my back) and I have quite long legs in comparison to my body. 
 
Can anyone give me any training advice (exercises to do/training advice/techniques to try).  Anything would be very much appreciated, I would love to take part in a BDFPA competition but I'm now doubting if I can because of my squat.  It's driving me mad!!!!
 
Thanks in advance and take care.
x
#1

10 Replies Related Threads

    gymbabeliz
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    Re:Really need any advice - Squats! 2011/03/16 15:46:15 (permalink)
    i do it like im sitting into a chair..back stays pretty upright and i could almost topple over backwards if i lifted my toes....maybe drop the weight right down and see if you can do it then?
    #2
    flick161
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    Re:Really need any advice - Squats! 2011/03/16 15:51:34 (permalink)
    It sounds like there's a shortness either in your Hamstrings/Calfs that's preventing you from going downwards correctly.
    Pop some plates under your heels, it might help...
     
    You might also have a tightness in your Chest that's making Shoulders go forward, what happens if you Squat holding Dumbells instead?
    Rachfit might be able to help with this, she's like the queen of biomechanics...
    #3
    flick161
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    Re:Really need any advice - Squats! 2011/03/16 15:52:15 (permalink)
    You can also, do Powerlifting in just single lifts too you know :-)
    #4
    PartyBoy
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    Re:Really need any advice - Squats! 2011/03/16 16:55:23 (permalink)
    I'm training a lady and interested also (in the replies lol, not the lady)
     
    Her back is straight, maybe even slightly arched at the bottom (arched in the right way...not hunched). She's using a bar held behind the neck.
     
    No matter what feet position she has, her heels want to come off the floor, so it's limiting range of motion so upper legs are just about parallel. We've gone ultra light for form and it's still a problem tbh

     
    #5
    isabella
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    Re:Really need any advice - Squats! 2011/03/16 19:15:26 (permalink)
    as they say practice makes perfect,i was having the same problem as of recently,ive been squatting for a few years now and i started to notice that my hip flexers were really getting in the way and my form way way off,like you,my back started to go forward,very frustrating,so one night in the gym with my partner i practiced with an empty 20kg bar,over and over and over again,(i find heels elevated work best for me) ,and i eventually got back to my old way of squatting.
     
    you may be over analysin 'how to squat properly' with reading books etc.....just focus n practice, and you will get it right best of luck:) also try front squats just to see how your form is..x
    #6
    Cookie dough
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    Re:Really need any advice - Squats! 2011/03/16 19:53:45 (permalink)
    I have the exact same porblem which resulted in me giving up squat all together for a while. It sounds like your chest almost touches your thighs at the bottom of the squat so it could be that you are lacking in ankle flexablility?... I think the plates underneath your heals should help, 'Fat pete' taught me that trick a while back and he's pretty clued up on squats.
    Bare in mind that range of motion can vary from person to person so don't become fustrated if you can't squat as low as others :-)
    #7
    flick161
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    Re:Really need any advice - Squats! 2011/03/17 14:08:35 (permalink)
    CD's right...
    I could squat a$$ to grass, but I get pain in my left knee these days if I go that low, so I come to just above parallel but just focus on slowing down a bit more.
    We can only do as much as we're physically capable of doing... :-)
    #8
    kitty
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    Re:Really need any advice - Squats! 2011/03/17 17:38:20 (permalink)
    Try it with different footwear, a more rigid bottom, most normal trainers aren't good for squatting as they're too soft.
    #9
    PL
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    Re:Really need any advice - Squats! 2011/03/18 13:43:40 (permalink)
    Hi guys
     
    Thank you so much for all your replies.  Someone with the same probs has just posted on another section and loads of people have suggested the same things.  I think it may be my hamstrings and calfs are tight so I am going to try it with some plates under my heels (and I've also seen some squat shoes I might invest in).  Thanks so much, I'm off down the gym in a minute so will try it out with just the bar.
     
    Take cae
    x
    #10
    ElfinTan
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    Re:Really need any advice - Squats! 2011/03/21 20:55:46 (permalink)
    Squat shoes are a great investment if you are going to PL! They are a bit pricey but you will only ever need one pair because all you will ever do is squat in them. I would recommend you work on strengthening your hams and glutes and the lack of strength in this area is probably stopping you from sitting back into the squat and bringing you forward so you can use your quads. Back, particulary lower needs strengthening too so I would suggest rack pulls, hypers, reverse hypers, romanian deads and good mornings. Heavy ab work too. Check out EliteFitness on yourtube. They have a series of videos called So You Think You Can Squat. 
    #11
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