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My girl friend is real short and stocky. When she squats she cant go down reallllll low?(short legs) She goes down as low as she possibly can. Will that hurt her results?
Thanks
Thanks
cant squat down all the way
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Gladiola
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http://boards.elitefitness.com/forum/showthread.php?s=&threadid=173629&highlight=wrong
According to some people, going ass to ankles is IMPOSSIBLE for women.
According to others (like my former olympic lifting coach), it is a matter of ankle flexibility (to let the knees go WAY over toes while keeping heels down) & hip & hamstring flexiblity. Also core strength.
Good shoes help too - low top to allow you to flex at the ankle & put your ankle at the proper angle (just slight elevation of heel).
No, this will NOT hurt her results to not go really low. Matter of fact, the shearing forces on SOME of the knee ligaments & tendons are worse if you go all the way down (for some other tendons, it's BETTER to go all the way down). I think it may put more stress on hips to go all the way also - at least in my experience. 7 sets of deep squats like that 3X per week was how I injured my hip joints (but, yeah, that's a little overtraining causing the problem too!).
If she can go at least to parallell (hip crease parallel to knee), that's good.
According to some people, going ass to ankles is IMPOSSIBLE for women.
According to others (like my former olympic lifting coach), it is a matter of ankle flexibility (to let the knees go WAY over toes while keeping heels down) & hip & hamstring flexiblity. Also core strength.
Good shoes help too - low top to allow you to flex at the ankle & put your ankle at the proper angle (just slight elevation of heel).
No, this will NOT hurt her results to not go really low. Matter of fact, the shearing forces on SOME of the knee ligaments & tendons are worse if you go all the way down (for some other tendons, it's BETTER to go all the way down). I think it may put more stress on hips to go all the way also - at least in my experience. 7 sets of deep squats like that 3X per week was how I injured my hip joints (but, yeah, that's a little overtraining causing the problem too!).
If she can go at least to parallell (hip crease parallel to knee), that's good.
slinky
New member
Work with various feet widths. While her toes should be pointed slightly out, also remember to "spread the feet" as she comes down in the squat. This will work the hips a bit more. Have your girlfriend try squating w/out weights, even bar. Just work on the form at home even.
Try box squats. And if you don't have a box, like us; we stack step benches or use a bench that allows us to go just below parallel. This will show your girlfriend how the hips are so important in squatting. Remember: hips, hips and hips! And glutes and hams. How's her glute and ham strength?
Oh, and I'll be wearing good old fashioned, Chuck Taylors (Converse) for squat day. They keep my feet flat. The other option is to squat bare foot. Don't think my gym would let me do that - bastards. Anyways, make sure her shoes ain't elevating her heels.
Try box squats. And if you don't have a box, like us; we stack step benches or use a bench that allows us to go just below parallel. This will show your girlfriend how the hips are so important in squatting. Remember: hips, hips and hips! And glutes and hams. How's her glute and ham strength?
Oh, and I'll be wearing good old fashioned, Chuck Taylors (Converse) for squat day. They keep my feet flat. The other option is to squat bare foot. Don't think my gym would let me do that - bastards. Anyways, make sure her shoes ain't elevating her heels.
I'm quite short and very stocky and had the same problem when I first started lifting. I actually found I had to reduce the weight I was lifting by about 50% in order to get my ass to-the-floor. After that my poundage shot up and my quad and core-strength rocketed. I also find the deeper squat actually feels more comfortable and less stressful on my knees, than going to parallel.
So, I would suggest going right back to a low weight for her and make sure she uses a wide stance. It takes a while to get used to the deeper movement, but she may see more progress with it.
So, I would suggest going right back to a low weight for her and make sure she uses a wide stance. It takes a while to get used to the deeper movement, but she may see more progress with it.
makedah
New member
I'm assuming she's new to squatting. If so, she'll get lower as she gets more comfortable with the move (just remember to try to avoid squatting shallower as the weight goes up!).
Your girlfriend needs to read this tutorial on learning to squat.
http://www.stumptuous.com/learnsquat.html
Your girlfriend needs to read this tutorial on learning to squat.
http://www.stumptuous.com/learnsquat.html
Nonerz
New member
I did what medusa & slinky suggested and since changing things up, my squat has been stronger, more stable and much more comfortable...especially slighty turning my toes out (I have old knees for my age).
I always warm up with the bar...just to get my form down. ALWAYS! Box squats are great too!
My pre-squat routine includes a 5-10 min warm up on the bike or eliptical...then a really good/complete variety of stretches...with special attention to my ankles when going ATF--otherwise my squat won't quite make it all the way down. My hams are often tight, so I spend some time stretching them out as well.
I always warm up with the bar...just to get my form down. ALWAYS! Box squats are great too!
My pre-squat routine includes a 5-10 min warm up on the bike or eliptical...then a really good/complete variety of stretches...with special attention to my ankles when going ATF--otherwise my squat won't quite make it all the way down. My hams are often tight, so I spend some time stretching them out as well.
bignate73
New member
another thing you can do is to get down to your bottom squat position and see whats pulling where. if you follow me. for me, its my adductors so i push out on my knees a bit. if i were rising on my toes in the bottom then i would stretch my calves with a bent knee (chances are its the soleus)
just a thought.
just a thought.
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