Feeling rubbish after squat attempts!

punkeson

I've just come home from the gym and feel completely rubbish!
It was my lower body day so I planned to work on my lunges, squats and a couple of machines.
I've really been focusing on my form with squats and ensure I go to parallel each time. It doesn't feel comfortable for me and is a lot of effort. I can do goblet squats to parallel fine with a 16kg dumbell, however as soon as I try squats with a barbell across the top of my shoulders I struggle! I did about 5 with a 15kg barbell but struggled so much with the form that in the end I got rid of the barbell and just did 12 of them to parallel but without anything.
I now feel like such a weakling!
I did Body Pump for 18 months and used a 25kg barbell but never went to parallel - I think this is part of the problem as I got into bad habits which I am now trying to correct.
I know that if I was advising a friend I would say that it was just a rubbish workout, put it behind you and don't worry but I'm now giving myself a hard time as I don't understand why I struggle so much with back squats.
Aaargh!!!

shadowofender

It's hard when you're trying something new, or fixing form, or upping weights.

If it's too heavy for you to do proper form, you aren't ready to lift that heavy yet.

I lift at a level that's embarassingly light compared to everyone else on the floor, but for me its heavy as hell, and that's all that matters because you can't compare.

Back squats are still something I'm working on getting the form proper for. It's a new way of holding weight and it's ok if it's not an instantaneous understanding.

n3ver3nder

Your forms probably not quite right yet. Checkout this video;

https://www.youtube.com/watch?v=zoZWgTrZLd8

auddii

Also, you can use a PVC pipe or a broom to try and master form without using any weight. Don't give up!

jemhh

I can sympathize. I recently switched from squats with 25# dumbbells on my shoulders to back squats with a barbell. It's a very different feeling as my center of gravity has changed. What has helped me has been going lighter. My bar is 15# and I'm only adding another 15# right now.

dbmata

Don't get upset btw, we all have bad lifting days. We all do. Even me and I'm pretty amazing.
Just get back on it after a rest.

Finally, take the time to make sure your form is dead on the mark for the squat. That's the only lift that I scrutinize the hell out of due to my own injuries, but I see a lot of people doing it "wrong" and opening themselves up for injuries of their own. A little form work will go a long way towards self protection.

yopeeps025

dbmata wrote: »

Don't get upset btw, we all have bad lifting days. We all do. Even me and I'm pretty amazing.
Just get back on it after a rest.

Finally, take the time to make sure your form is dead on the mark for the squat. That's the only lift that I scrutinize the hell out of due to my own injuries, but I see a lot of people doing it "wrong" and opening themselves up for injuries of their own. A little form work will go a long way towards self protection.

Good form also helps to increase the weight even faster I notice .

dbmata

yup, and one day you'll have good form and can catch up to me sucka.

TFaustino67

A squat in good form at just the bar beats a squat in bad form with 150kg of weight any day - start with just the bar and work on your form - the rest will follow

JustinAnimal

I'm not as low on the weight as you, but am also getting frustrated with squats. I see guys with two 45 lb. plates on each side and think I must be doing something wrong. Also, right now, I bench press almost as much as I squat, which just feels so wrong.

I agree with the advice you've already gotten. Be patient. Stay at however low of a weight you need so as to be able to practice proper form. Break those bad habits and go slowly, with good form each time. The weight will add, you just need to be patient and consistent. One think I took with me from strong lifts is that squats are one of the most important exercises, so do they every time you lift. For me, that's just 3-4 times per week and muscle soreness eventually calms down.

It's the hardest advice for me to take, but I'm going to give it, anyway: be patient. Hang in there. It will come.

dbmata

TFaustino67 wrote: »

A squat in good form at just the bar beats a squat in bad form with 150kg of weight any day - start with just the bar and work on your form - the rest will follow

Naw, my 150kg squat was dirty, but strong. It defo beats a bar only squat.

dbmata

JustinAnimal wrote: »

I'm not as low on the weight as you, but am also getting frustrated with squats. I see guys with two 45 lb. plates on each side and think I must be doing something wrong. Also, right now, I bench press almost as much as I squat, which just feels so wrong.

Something to think about, especially since back in June I was squatting and benching the same amount (both about 150#), there is potential for a lot of benefit to be made by dropping to say 60-70% of your 1RM and then pushing the rep volume. There are workouts where I shoot for 100 reps total volume at 60-70% before I start my work lifts at 90-95% 1RM. At that point though I'm pretty gassed, so I'm shooting for doubles and triples, 5s if I'm feeling retard strong.

My last 1RM check on a back squat after my 100 reps was 150kg, and I'm doing 385# on sumo. Try some volume, see what happens, does a lot for your mental framing too.

JoRocka

JustinAnimal wrote: »

I'm not as low on the weight as you, but am also getting frustrated with squats. I see guys with two 45 lb. plates on each side and think I must be doing something wrong. Also, right now, I bench press almost as much as I squat, which just feels so wrong.

this will always be a thing- I just had a post about this from last Monday. So frustrating watching someone in the final days of a fitness competition- put up 2 plates and squat 5 reps- when that's essentially my one rep max- and I'm bigger than she is- and not anywhere near cut down on a deficit. It was so frustrating. But there will ALWAYS be someone stronger than you.
- Always someone ahead- and always someone behind.

Comparison is the thief of joy- Don't let watching others rob you of your hard earned work.

It's the hardest advice for me to take, but I'm going to give it, anyway: be patient. Hang in there. It will come.

hard for everyone- but it is so true- patience and consistent work gets you progress and results!! You can do it!!!! Both of you!!!

also OP- keep working/keep practicing- it will only get better with time and effort.

50sFit

As others have mentioned, form is key.

JustinAnimal

Can't believe the great pieces of advice that I got out of this thread, when I was just hoping to give. Definitely going to remember to be patient and consistent! Also, going to try some lower weight, higher rep workouts (I already vascillate between 5 sets of 5 and three sets of ten... why not five sets of ten or three sets of twenty). Thank you guys so much and, OP, stick to your guns!

dbmata

unh, push it.

JoRocka

dbmata wrote: »

unh, push it.

push it good.

juliewatkin

If you want to dial in form, don't do sets of 10 or 20. I'd stick with multiple sets of three. I train speed on Mondays with a super light weight for triples and the focus on power out of the hole can be exhausting in itself. Form breaks down on high rep sets.

There is a lot of good advice here. My best advice is using a broom stick for a while. It's definitely a different kind of flexibility with a bar on your back.

kelly_e_montana

You may have ankle or hip mobility issues as well. When I first started seriously barbell squatting a year ago, I couldn't hit parallel because I had been doing less than parallel squats in Body Pump or on my own. I had to do a lot of prize squats (look up malasana in yoga) and practice that posture for 2 min per day (you can also use a kettlebell to help stabilize you). Make sure to work on keeping your torso upright. I also looked up a lot of ankle mobility videos and worked on those and started doing yoga 2x per week, focusing on hip openers and IT band stuff.

Other thing: pause squats! These help you be comfortable in the bottom. Get in your depth and stay there with your torso up right for 3 seconds, with a bar or weight. I typically do these front and back (front squats at about a 4x5 @ 80% once per week and a little less weight on pause back squats--that's just what I'm comfortable with; others are different).

But really, I just needed to feed the beast with more squatting...air squats, regular bar squats, whatever. It took me about 3 months to get to good squat depth.

I do both powerlifting and olympic lifting so I kind of use a hybrid squat style. You need to figure out what works for you. For me, a high bar, slightly wider than olympic style squat is my money pose.

Once you get more advanced, make sure to learn how to breathe properly as well, and increase your core work (hollow holds, planks, etc.). Both of these things will greatly increase the amount you can squat once your mobility issues are addressed.

dbmata

breathe properly and keep your bottom half pulled in. Especially when going hard.

kelly, pauses for 5s with 80% That's brutal.

Sam_I_Am77

kellyemontana wrote: »

Once you get more advanced, make sure to learn how to breathe properly as well, and increase your core work (hollow holds, planks, etc.). Both of these things will greatly increase the amount you can squat once your mobility issues are addressed.

Yes, good core work is essential to building some stabilization for lifts like the squat. Side Planks, Front Planks or Front Planks with Hip Extension, and Superman are all very good for core strength.

CipherZero

punkeson wrote: »

I now feel like such a weakling!

In the words of Russian Weightlifting Jesus: Do not get ashame. You try for more you can do today, but tomorrow, you lift more. Everyone beginning somewhere, soon you will be strong.

Take a look at the Starting Strength website. Videos, coaching, and good advice abound.

dbmata

Hell, do enough 20 rep sets and RW Jesus will ask to work in.

Wheelhouse15

Goblet squats are used in Olympic Lifting to get people trained for the front squats but people generally squat more with the bar on their back because you activate the rear chain more. It's likely you just need to adapt to the form and let your muscles coordinate, which shouldn't take too long.

Lifting is progression not a one day event so take your time, lift safely and you will make quick gains just due to better coordination of your muscles.

Good luck and have fun most of all.

QueenBishOTUniverse

I know this feelz. I've been struggling with deadlift form for a while now and I just bombed out on my DL tonight. I went from 8 pulls at 160lbs last week to not even being able to pull 170lbs off the floor AT ALL today. I just had to take a deep breath, step back and accept that it was a bad day. I'll go back in tomorrow and try again.

I second (or third or whatever) the advice to work the form some without weight to make sure you have it nailed down, and then do some volume work with a lighter weight so that the motion of the lift becomes second nature.

dbmata

Ok, so what's your body like? Long torso?

I was just reading an article that said a lot of lifters may need their bars to rest on plates to work better mechanically.

QueenBishOTUniverse

dbmata wrote: »

Ok, so what's your body like? Long torso?

I was just reading an article that said a lot of lifters may need their bars to rest on plates to work better mechanically.

Fairly short torso actually, my thoracic region is normal size, but the waist is super short, like less then three inches from the top of the pelvic region to the bottom of the rib cage.

dbmata

Might be worth looking at for ideas.
http://www.t-nation.com/training/deadlifts-dirty-secret

QueenBishOTUniverse

dbmata wrote: »

Might be worth looking at for ideas.
http://www.t-nation.com/training/deadlifts-dirty-secret

Aaaaaand blocked by school server. I'll have to steal my husbands computer later to have a look.


Actually, since I'm here anyways, any suggestions about getting dizzy? Doesn't always happen, but I was definitely getting dizzy spells after I failed the pull and then stood up. Happened several times in a row. One of the reasons I threw in the towel tonight.

dbmata

I get dizzy too when I'm at 90%+ of 1RM.

I just stand up slower, or squat down until it passes. I think it's from my breathing? I don't really know. It's not that bad, but it can get bad from my squats.

QueenBishOTUniverse

Yea, I've only gotten dizzy from deadlifts, and while it hasn't happened in months it's started coming back recently. Kinda freaks me out a bit even though I know it's not altogether abnormal.

I'm just starting to work above body weight and I'm 99% certain most of my issues are in my head right now. Physically, if I can do 160lbs for several reps there's no good reason adding 10lbs should be a problem, but I spend *way* too much time in my own head....