I cant't squat!!

[dalila]

This is true, I can't squat at all, even without any weights! The moment I start descending, even when done slowly and in a controlled manner, half way down to having my thighs parallel to the floor, I ALWAYS topple backwards!!

Anyone else has this problem, is there a solution to this? Any idea why? I am very flexible so can't be that! My PE teacher used to tell me I have short quads ...

What I do nowadays are smith squats and squats with dumbells in each hand against a wall with a fitness ball to roll against. But I am sure I am missing out...

 

[DanK]

A lot of videos suggest using something like a broom and holding it out in front of you to provide a little counter balance, or finding something fairly tall like a countertop that you can put your hand on to help provide some balance (try not to cheat and using this to help yourself stand up).

 

[dalila]

thanks Dank! But if my hands are on something like a kitchen counter, how do I hold weights?? Or do you recommend doing this till I can do squats alone, then add weights?

 

[DanK]

You wouldn't be able to hold weights, but you could probably get some kind of belt that weights could be attached to or a weight vest (not sure if those are practical, they are pretty expensive and you can't pack on much weight). If you can't squat without some form of a crutch to keep you from falling over it probably isn't safe to use weights, but I'm going to guess that you are just not using to doing squats and a little practice might help your balance.

Of course it's always possible you are trying to squat completely wrong, if you are keeping your back and calves perfectly verticle and only your quads move then I think anyone would fall down...

(that's um, the perfectly verticle going to fall over stick figure, the .'s are for formatting)
..O
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And this is what a normal person would do so they don't fall down (back is straight but not arched, don't lean forward much, just enough to keep balance).
O
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--
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As awesome as my stick figures are, you should probably get assistance from someone face to face who can make sure you are performing squats correctly.

http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

 

[ALBOB]

If you can't squat without some form of a crutch to keep you from falling over it probably isn't safe to use weights

My knee jerk reaction is to completely agree with you BUT, I'm not sure I can. Think about this, what's the #1 balance problem most squatters have? Getting the weight too far forward and destroying their knees. After reading Dalila's original post I think she might have a "problem" we'd all love to have, her weight is balanced to the rear. What I'm getting at is that if she puts a barbell across her shoulders with a moderate amount of weight on it her balance point will move FORWARD, thus compensating for her already rearward leaning balance point. In other words, I think using weights with actually HELP in this situation. I sure wish I could word it better than that but my mind just isn't forming the words today. Do you understand what I'm trying to say? Sorry for not being more clear.

 

[Var]

Sounded pretty clear to me I agree completely!

 

[imjarhed]

Have you tried putting anything under your heels? Put a weight on the floor and put your heels on it when you squat. You won't hit your ham's or glutes as much but you will still hit the quads.

 

[ALBOB]

Sounded pretty clear to me

Yeah, but you're just as warped as I am.

 

[Rich46yo]

Do them with your back against a wall............take care.........Rich

 

[ALBOB]

Do them with your back against a wall..

...........and a sock in your mouth.


Oops. Sorry, flashback to barracks life.

 

[Var]

Yeah, but you're just as warped as I am.

Apparently!

 

[Vital Signs]

My problem is just the opposite! A straight bar with weights across my shoulders, even rolled back behind my delts, I tend to fall forward... especially on the last few reps. So I placed the ball of each foot on a 5lb weight which compensates rather well. I can even do heavier weights!

 

[PreMier]

If you cant squat without weight your form is off. Check out SF's post on how to squat big.

 

[Big Smoothy]

double post, missed.

 

[Erik]

I can squat pretty big weight. I am self trained and have experimented with everything. The 5 pound plates under the heel are good,but in my opinion the most important thing in squatting is not the poundage (at first) but proper technique.
Box squats, using a mirror in conjunction with the nickles under your heels should help with balance
Try doing a box squat, and when you hit the box, just sit, keep good posture, but release your flexors, and then start back up. I think it will help train your mind muscle connection.

 

[olusco]

Ask Personal Trainer in the gym to give you the intructions on squating.Do not forget to Pschy yourself up before doing them.

 

[dalila]

errr just noticed this thread has 2 streams.... guys if it's my fault, SORRY!

Thanks everyone, I will try it tomorrow with plates under my heels...PT not really an option, one doesn't come by a good personal trainer so often here... like I said this is a lazy country!

Albob, I THINK I get what you mean.. I might try it with light weights across my shoulders like you suggested, that is when I have someone to watch me and more improtantly catch me if I start tumbling! It's really weird, been like that since I was a kid, the moment I start descending, my toes lift off the ground, and only my heels remain grounded, and then I hit the bum on the ground!

If I manage to do this, I will post a pic of me doing squats!

 

[Evil ANT]

Definitely try using something under your heals as suggested. I hear it works wonders.

 

[kinein]

* wall sits 4-5 sets , reps would be to failure. Til you can't take it anymore to sit at a 90 degree angle against a wall.

* recommend barbell squats with even lighter weights.
- with 5-10lbs in either hand held hanging at your waist go ahead and do squats like that.

-- The shoulder position with the bar and weights is one of the best ways to manage heavy weights but you don't need that bar to do squats at light weights like the ones I am proscribing to you.

-- recommendation also includes, machine leg workouts lots of reps try to gradually add more and more weight slowly 5lbs increase or 10 lb try both. tho go for more reps instead if you can't increase the weight.

-- another recommendation if there are any good bleachers around your area to do bleacher runs , do 20 sets then run a mile.

-- variation running would include sprints, and lots of running thru your city.

-- any overpasses nearby that you could run up and down? x 25 would help. the higher the incline your running the more your focusing on your butt.

-- also, barbell lunges would also definately help, to strengthen your legs for the squat. I used to help girls out with working out so I have a little experience.

-- leg presses

-- leg curls

-- deadlifts of just the bar adding increments of 5 lbs or 2 1/2

[ Remember to make sure you know proper form to do those workouts, don't be afraid to ask for help or how to do a workout properly. Other ways are to go to your local bookstore and read up on the fitness mags to see how to do workouts properly if your shy with talking to strangers, tho anyone that is really at the gym to workout would be more then willing to help you out ]

**** You just have to go lighter that's all If you desire to work out your legs and butt there are many many options not just squatting with the bar behind your head. Many other types of squats like the one listed with barbells.

 

[dalila]

thanks kinein, I am definitely not shy and I've got tons of fitness magazines, books, and videos at home... but of course non of that can replace a good personal trainer ( will give another shot to trying to find one).

I already do all of the other exercises you mentioned, save all that running outdoors ( I live in a climate where the temperature doesn't come below 36 degrees C, and it goes up over 40!)

 

[Jodi]

I've done this with many clients. Use the fitness ball against a wall for support. Once you can squat parallel with your arms out in front for balance, add some db's in each hand and hold them up to your shoulders. Once you can do that, then do it free standing without the ball. Soon enough, with practice, you will be able to do db squats. Then when your ready move on the bar. I hope that helps.

 

[dalila]

Hi Jodi, thanks for the advice, it sounds doable ( I can do it with my hands holding weights in front will try with the rest of the sequence!! thanks again!

 

[Erik]

jodi. I can cleanly squat over 500 lbs, but that swiss ball agaist the wall can make me cry like a baby. Tough!