frustration with squat

[circusgirl]

Firstly, let me vent my frustration about my crappy squat form

thanks, I feel better now.

I thought I'd post my thoughts on what's going wrong with my squat currently here so if my thinking is way off someone can point it out to me.

Ok, my legs are strong, ish. I can DL 90kg, I can GM that much, I can do partial deads for legs only with 70kg for reps etc.

My back isn't too bad either, I have seen definite gains wrt back hyperextensions with large weight plate on my back for added resistance, and abs exercises curling on the roman chair holding something heavy as was suggested to me here before.

So, WHY IS IT THAT I HAVE TROUBLE SQUATTING MORE THAN THE BAR??? (45lb Olympic bar), shit, I can bench twice that...

I reckon it's lack of transfer of power from the legs to the core - the legs are strong, the core isn't too bad, but lack of muscle tension is causing me to relax all the muscles at the bottom. I'm thinking too much about keeping my back straight (I'm managing this fine now) and not tensing the core properly - there is zero power transfer, I get stuck at the bottom, the legs go limp and, shit, stuck at the bottom under 45lbs!

If I concentrate on tensing my abs and back by keeping a big breath in like I want to burst the seams of my leotard (under tshirt, I have lots of workout cardioqueen wear from my aerobics days ), is that the right way to view it?

Two, my balance sucks. I know this from doing endless side kicks in karate. SHort of joining a ballet class, are there any specific exercises for balance that I should be doing? I know working on core strength will improve this, but any coordination drills?

BTW, I've found narrowing my stance actually makes it a lot easier to squat, maybe I should stick to that for the moment...

I'm going to to core accessory work 3 times a week for the next month or so.


Anyway, as I said, I'm posting my thoughts here so if I'm waaaay off base someone can point that out, and if I'm on the right track, also. thanks folks!

 

[valerie]

Hi Circus Girl- I too, have had to work hard at perfecting my squat form. Are you sticking the ole' butt way out there? Perhaps by trying to keep your back straight you may be messing your form up. Also experiment with different bar positions. I like to use my traps to hold the bar. Would also suggest not to go too narrow, actually best to go wider with toes slightly out. Have you tried box squats? I actually have practiced squats at home by using a chair and simply squatting down on to it. Perhaps your hips need some work? I really focus on keeping my wt back on my heels, and also I really do use my calves. Also I squeeze my glutes at the bottem. Yes I do take a big breath at the top andmy chest is up. Hope this helps. Just keep trying different things until you get it and you will!-Valerie

 

[Scotsman]

If you have access to a fitness ball that can be very beneficial to squat form. Find a patch of bare wll at your gym without nearby obstructions. Put the ball against the wall and lean back against it so it is just above your butt. Put your feet slightly out in front of you at whatever stance width you normally squat with. Keeping your back flat squat down and force your butt under the ball. This will activate your hamstrings through the lower part of the motion. Your quads will provide the stabilizing along with you glutes through the mid ranges and help drive at the top and bottom. Go slowly and keep you muscles tense throught the motion. If you with to add weight hold onto some dumbells you can even hold them up by your shoulders if you wish to imitate squat bar position. Hope this helps.

Cheers,
Scotsman

 

[the People's Champ]

imagine squatting down on a toilet. that is normally good squatting form, so to speak. maybe you don't have enough weight on the bar to HOLD you down. sometimes, if there is no weight on the bar, you are fighting to keep your balance; with some weight on the bar, then there is something to keep you planted and the only thing that you should be fighting, is the weight upwards.

 

[big_bad_buff]

not much you can say on this subject, sounds like you need more leg strength though. remember good form in squatting is everything, it's easy to hurt your back on this Exercises, if you can't do the bar with good form, you might want to use lighter weight, or use an alternitive until your legs gain a little more stregnth. you can also use the smith machine, i hate it for squatting now, but good to get your form down, and some strength. i put some links up here to make sure you know good form(i'm sure you know though) hope this helps.

SQUAT form
http://www.hardcorebodybuilding.com/squat.htm
another
http://www.stumptuous.com/badsquat.html

one alternative http://www.healthatoz.com/atoz/fitness/exercises/squat.html

 

[circusgirl]

thanks folks! Definitely, I will go with the fitball, we have one in my appartment, I bought it a few years ago to improve my posture as I was getting lat pain from improper seating arrangements in front of the computer.

I also have a broom handle. I've decided that EVERY weights session is going to include 3 sets with broom handle or bar until such time as I have the form down pat, with other exercises for leg strength on squat days to work those legs.

I did some broom handle and mirror sets this morning and realised that I need to concentrate on feeling the weight through my heels as well - I tend to push it on to my toes. I might try using some of the 2.5kg plates to FORCE myself on to my heels for a while. ie putting them where my toes would be.

Or even swiss ball squats with the bar, I can bring the ball in to the gym, provide some entertainment .

Many thanks once more for all your help and advice.