Report on 1st time in squat cage

[makedah]

Well, I finally understand why so many people skip squats...

I was just using the unweighted bar (I thought those things weighed 45 lbs?), which I didn't think would be that big of a difference from the two 20# dbs I had been holding at my sides or on my shoulders while squatting at home. Ha! It was much harder than I expected.

I was trying to remember good form: "Arch the back. Sit back, back, back on the descent. Don't let knees shoot out over the toes. Sink deeply. Press knees outward on the ascent." But more than anything else, I was afraid that the weight was going to pitch me forward, right onto my face. I was equally afraid that by arching my back, I would encourage the weight to slide down my back! So who knows what my form REALLY looked like. It felt really stiff. I made a mistake of wearing clothes that were so baggy that I couldn't check my form well in the mirror. My pants also kept sliding down a bit - whoops! My right wrist was aching in the third and final set (8 reps, 6, 6), no doubt exacerbated by the fact that the bar is thicker than the one I have at home.

Improving my squat is going to be quite the challenge! Man, it took effort just to stand up straight under that bar. My years of skipping core work (it was boring and hard and I hated getting on the floor) have finally bitten me in the butt!! Before, I'd only felt it in the glutes and thighs and didn't quite 'get it' when folks said it was a full-body exercise. Now I get it...

 

[Arioch]

You actually could try box squatting to start off with. Use a broomstick. This will ensure you can work on form and still hit depth.

Deadlift yet?

 

[makedah]

I think I was holding my shoulder blades together, but I definitely wasn't holding the bar around myself I like that description it's -- something to concentrate on next time. When I got home to look at the usual places I go for form pointers, I realized that I hadn't been looking up. Truth be told, I was often looking at the mirror to my right. (I know: Bad, bad makedah!) Which may explain this little crick in my right trap...

Non-floor core? I'm all ears...

 

[makedah]

Arioch,

I used to do something that looks and sounds like box squatting -- They were called hover squats and I did them off a chair, starting with a dowel and then later with a light bb. Are you talking about doing this with no weight to work on depth? A chair isn't very deep, of course. I guess I could turn my aerobic step (at 8" & 10") to the corner or use my workman's step (13.5") and use the dowel to practice going deeper.

I've deadlifted (sumo) - it's coming up on Friday. It's also very strenuous, of course, but I'm comfortable with my form on it. More than anything else, I think it's supporting weight on my back that threw me for a loop today - the upper body component of the squat.

 

[makedah]

I made sure not to put the bar on my sweet little vertebrae because I like them and need them!!! But I wouldn't be surprised if I was holding the bar high since I was scared that it would slip. So something else to take under advisement.

Thanks for the core tips!

 

[Hannibal]

I made sure not to put the bar on my sweet little vertebrae because I like them and need them!!! But I wouldn't be surprised if I was holding the bar high since I was scared that it would slip. So something else to take under advisement.

Thanks for the core tips!

One thing that I am sure Spatts can relate to is that you are going to have to build up your upper back so that you can comfortably carry the bar. When you don't have a large enough upper back the bar is more likely to roll.

Unless you are using a Smith Machine(please say no, please say no)?

Can you tell the the Smith Machine is frowned upon?

 

[Arioch]

Are you talking about doing this with no weight to work on depth? A chair isn't very deep, of course. I guess I could turn my aerobic step (at 8" & 10") to the corner or use my workman's step (13.5") and use the dowel to practice going deeper.

The step is a much better idea. Probably the best use you will ever get out of it. And not only practice depth, do not forget that you are learning a skill, and work on that first. You have the rest of your life to add weight.

 

[makedah]

Thanks all for your tips and encouragement! I'll definitely put them to use.

Spatts
I did indeed notice that I was leaning forward with the bar more on the ascent/descent more so than when I did squats at home.

Hannibal
Yeah, I'll definitely have to build the upper body. Most of women are weaker there before they start training but I'm even weaker than that. Last year, my tiny often sickly friend who weighs about 105 could do curls with the same weight that I could!

No, I wasn't using the Smith machine. I understand that it makes the spine do unnatural things. Hence, it is a tool of the devil. Or at least, that's what they told me in Sunday school...

 

[Gladiola]

The step is a much better idea. Probably the best use you will ever get out of it. .

Ahem

Hey Makedah, have you read the post by Arioch on squatting? It is a LOT of info - but should be helpful. Its in the "Great links sticky" above.

For CORE work - how about stability ball stuff? More fun then laying on the floor. Captain's chair or hanging leg & knee raises too.

 

[Hannibal]

Hannibal
Yeah, I'll definitely have to build the upper body. Most of women are weaker there before they start training but I'm even weaker than that. Last year, my tiny often sickly friend who weighs about 105 could do curls with the same weight that I could!

Well I was talkin more about upper body size. You need a thick upper back to support your squat, and to carry the bar in the right place.