The spirit is willing, but the flesh is weak

[2Shy]

Squats. Need I say more?

I really want to do these and do them properly. "No," said I to the Y-Geek Trainer. "I don't want the Smith machine, I want to squat in the cage. Can you spot me?"

Well, this is the first time I've done this. I'm not too certain. I *think* I'd have felt more comfortable with my feet slightly wider apart for balance, but since I was a virgin, listened my spotter and kept them hip/shoulder-length apart.

Here's another question I haven't seen. How far apart to space your hands on the bar? Shoulders? Wider? Does it matter?

Since this is my first time, I'm just using the bar. I must admit to having second thoughts when I lifted it up. Even 45 lbs. felt heavy to me, and the length of the bar felt awkward. Did I mention I am way out of shape?

I concentrated on form. Don't let the knees come too far forward. Look up to help keep from rounding the back. Maybe I was concentrating too much on keeping the back straight and didn't compensate by leaning forward enough.

I did a couple okay, but felt I should be able to go deeper. That's when it happened. I was at the bottom (I'm sorry because I can't remember if I was just hitting the bottom, pausing or going back up). I totally felt my balance going and new I was going to tip over backward. Thank heavens I asked a Y-Geek Trainer who looked like he actually worked out. Otherwise he'd have had to file an awfully strange workers' comp report explaining how he was squashed by a fat broad doing a squat.

Anyway, now I am nervous. I know people do this. But, what did I do wrong do you think? Go down too far? Not lean forward enough with my back for balance? Let my butt come up too soon? Just not have enough strength on certain muscles (if so, which ones).

Anyway, I think I need to go back to the basics and work on my form before I use that bar again. I just want to have an idea what may have caused my problem so I can work on correcting it.

Thanks for helping out a dork who wanted to be a diva.

 

[BrickGirl]

I have built some nice legs using the smith machine squat, I also do straight bar squats, but I think you can build an excellent set of legs on the smith machine. This doesn't really answer your question, sorry

 

[JJFigure]

I'm sure Spatts will give you more pointers, but here are a couple from my experiences in learning how to really squat.

First, arch your back - forget about thinking about keeping your back flat; think about keeping an arch in your lower back. This will help you maintain your upper body position. Second, your knees shouldn't go forward AT ALL. Basically, you're going to sit as if you're sitting down on a chair. Grab a box or an elevated step and just practice sitting back onto the box. Once you've got the movement, try it with a smaller than Olympic bar. Once you've got that down, move on to the Olympic bar and practice w/out the box.

I put my hands a little wider than shoulder width - basically, place them where they feel most comfortable. Raise your elbows so you have a nice platform for the bar to sit on. I'm tall w/ long legs, so my PL friend had me switch over to a wide stance; however, I think you should learn w/ a slightly wider than shoulder width stance at first - it's just easier to learn.

Hope this helps!

Jalaine

 

[Candi Barr]

I almost always do box squats, really so I can quantify depth. WIthout the reference point I cheat and don't go low enough. Once I messed up, fell backwards & landed on the stool in a rather uncontrolled way, though it was just a fall of a few inches. My trainer at the time, who was watching but not spotting, said I hadn't pushed my hips back far enough and got off balance.

Focus on really pushing your booty back. At my gym one of the squat racks is right in front of a popular pec deck machine. Needless to say that is my least favorite place to squat. Great entertainment for the guy behind.

If you're using a cage with a box to squat down on, and set the supports so you can bail if you can't get up, I don't think you need a spotter. You can also squat with dumbbells.

 

[valerie]

Sqatting is the way to go, you just keep practicing and you will find your groove. It does take awhile to perfect your form so do take the time. I have practiced squatting at home with a broom across my shoulders, practice squatting down on the toilet-see sqatting is a natural motion. I've used a chair at home to squat down on. Follow the suggestions on the previous posts. Yes you want to stick the old rear end right out there. Keep the wt back and think of pushing thru your heels, do not raise up on your toes. Think of sinking back and down. You want your shoulders and hips to rise up together. At the bottom squeeze with your glutes-just play with it and you will get it-Valerie

 

[Gladiola]

It does take some work & I'm impressed you're dedicated to learning - it's worth the effort to learn to do it right!!!

First off, yes 45# is a significant weight for a beginner. Your gym should have 'body bars' somewhere - bars with foam padding about 8 # up to 20 or so - they might have them in the aerobics room. If not, try a broom.

You might also want to try using a stability ball against the wall to get comfortable with going down & up - have dumbells in each hand or no weight.

Definitely head to the Powerlifting board & read the squat thread there at the top- great info.

Hands - about shoulder width, wider is fine too. Feet - wider than shoulder width would be fine.

Here's something interesting, Difficulty with squatting could be totally unrelated to weakness, but rather inflexibility!! If you can find a talented athletic trainer (someone with a physical therapy background, and/or NSCA or ACSM cert) - ask them to watch you squat with no weight & give you any pointers. They might be able to see that your hip flexors are tight, for example, so you could stretch them & see some INSTANT improvement.

BE CAREFUL LOOKING UP - actually do NOT look up - look just above your head, but just a bit. You don't want to flex your neck, it's bad for your neck. Instead, focus on keeping your CHEST up. & yes, ARCH your lower back (natural arch / NEUTRAL spine position), not flat back.

Sheesh... didn't realize just how much I knew about squatting, but I suppose 7 sets 3X per week for a few months will teach you something - in addition to straining your hip flexors.

 

[makedah]

2Shy - I had the same problem a few months back, and I wasn't a beginner - I was an intermediate exerciser. You're doing fine. Big congrats for getting in that CAGE!

It was tough to even stand up under the bar. That's why the squat is a full-body exercise - you have to train your abs and back to hold that bar up. (Think about your trunk as a column. You have to strengthen the column to stand up under that weight.)

Here's the thread I started after my first day in the squat cage: http://boards.elitefitness.com/foru...47477&perpage=20&highlight=squat&pagenumber=1

Like I said, that was a few months back, and last week, I squatted 105 lbs - once again, my back/core wore out, not my legs. I started by wobbling under the naked bar, just like you. I know I can hold more than 120# on my back now.

That site I suggested that you read - www.stumptuous.com/weights.html has a great tutorial on learning how to squat. Click on the "What's New" section and scroll down. You'll see the link.

 

[Sassy69]

Spatts, you stud.

Awesome hammies going there tho !

 

[2Shy]

The people on this board are incredible. Everyone is more than willing to help and encourage. You guys are great.

Spatts, I've never done a Good Morning, so I don't know how to Good Morning a bar. As it is, I do think that even the bar was too much for me now.

I'd forgotten all about those bars the aerobics crowd use. I think they're stuffed in a closet somewhere. I will check those out. Also, I've never seen a box in the place, but will find out.

I get frustrated with myself. I always think I should be able to do more than I actually can. I realized that I squat to my heels constantly when I'm picking things up or cleaning, or just needing to lower myself down for some reason. Granted, my arms aren't at shoulder height and I don't have weight on my back, but you'd think this move would be easier than it is.

I hadn't thought of arching my back. I've been practicing at home with a broom handle and tell myself "tits up, back arched, SIT!"

I've read everyone's tips, reread Stumptuous (I missed the exercise instructions before--merely saw the dork to diva part). She also had a lot of good tips plus some exercises to try to strengthen the necessary muscles.

I will do this!

BTW, Gladiola ... deadlifts. WooHoo! Also did my first ones of those last week and hobbled around like a 90-year-old granny for two days. Loved 'em! VEG I can hardly wait for my exercise buddy to recover from her surgery so she can share the joy. Can hardly wait to see the look on her face. mwuhahahaha

 

[JJFigure]

LOVE deadlifts! My current challenge though is to quit rounding my back. As I get heavier, I tend to just muscle my way through it - SCREW form. My PL friend chastized me after watching me one day and said "it's a good thing you're not a powerlifter". Ouch! Now I'm on a mission to correct my form. The scary part is I pulled 375 lbs. with this pissy form - I can't believe I didn't kill myself.

You can master the squat, sweetie! Can't wait to hear about your first time w/ plates on the bar - I'm sure it's just around the corner.