What if I can't squat because of bad form?
gixbr
Posts: 34 Member
I've been doing SL for 6 months and although I never stopped doing squats I feel like I haven't mastered the form because once in a while I hurt my back.
After a lot of reading I realize I need to work on my hip and ankles flexibility, I think that's what's stopping me since when I hit parallel my body moves forward too much and that's when it hurts.
I've set a goal to do stretches every day at home to help with flexibility but in the meantime I don't want to get hurt again and would like to avoid squats for a while. My question is, what exercises should I do to replace squatting? I want something that will help with gains and although I understand none of them will be as good as regular squatting I don't want just bodyweight exercises either, preferably something in between. I was looking into maybe doing a mix of leg press and other exercise that focus on glutes. Or a more safe form of squatting like box squats. What do you guys think?
I appreciate your help!
After a lot of reading I realize I need to work on my hip and ankles flexibility, I think that's what's stopping me since when I hit parallel my body moves forward too much and that's when it hurts.
I've set a goal to do stretches every day at home to help with flexibility but in the meantime I don't want to get hurt again and would like to avoid squats for a while. My question is, what exercises should I do to replace squatting? I want something that will help with gains and although I understand none of them will be as good as regular squatting I don't want just bodyweight exercises either, preferably something in between. I was looking into maybe doing a mix of leg press and other exercise that focus on glutes. Or a more safe form of squatting like box squats. What do you guys think?
I appreciate your help!
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Replies
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For hip mobility: http://www.youtube.com/watch?v=FSSDLDhbac
Keep squatting, just lower the weight and work on form. Video yourself and get critiqued. Box squats are not safer and will not help improve poor form.
You may benefit from some core work if you are folding over on the descent. I'm guessing your hips are rising first coming out of the hole ( up from the bottom) and resulting in low back pain. I cringe at some things Elliott Hulse says but one thing he says that helped me was when coming out of the holes "show your crotch". That helped me keep my hips open, Glutes tight, and chest up, keeping my hips from rising back.
For Glutes, check out Bret Contreas: http://bretcontreras.com/0 -
Ugh, didn't mean to imbed the Joe Defraco Limber 11 YouTube.0
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Try to find another form of squatting that works for you? There's DB squats, goblet squats, zercher squats, front squats, high bar squats, low bar squats, safety squats, and more that I'm probably not thinking of.
If you're hurt then stuff like leg press, hack squat machine, leg curls, leg extensions and all that will certainly suffice for now.
I guess it all depends on what hurts and what does, what injuries you have and what's wrong with your form.0 -
Regarding what's "safe" it entirely depends on what's causing the injury.
But generally speaking I agree with what's been said above in both posts. You should work on mobility, you should work out your technical issues by posting some videos of your squats and practicing the squat with very low weights, and if you are injured and cannot squat you should temporarily replace the squat with exercises that don't cause further pain.
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Thanks for the suggestions. I'll keep working on mobility and will use the bar only for now. I'll also try to record myself at the gym and post it in the form check thread.0
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I agree with everyone above. I just want to throw out that when I was having problems with leaning forward and my hips popping up first, goblet squats really helped. For whatever reason, holding the dumbbell in front of me helped me learn to get back on my heels and drive my hips better. Once I realized what it was supposed to feel like, it was easier to translate that over to the barbell.0
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Try to find another form of squatting that works for you? There's DB squats, goblet squats, zercher squats, front squats, high bar squats, low bar squats, safety squats, and more that I'm probably not thinking of.
If you're hurt then stuff like leg press, hack squat machine, leg curls, leg extensions and all that will certainly suffice for now.
I guess it all depends on what hurts and what does, what injuries you have and what's wrong with your form.
How could you forget Zombie Squats?
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I agree with everyone above. I just want to throw out that when I was having problems with leaning forward and my hips popping up first, goblet squats really helped. For whatever reason, holding the dumbbell in front of me helped me learn to get back on my heels and drive my hips better. Once I realized what it was supposed to feel like, it was easier to translate that over to the barbell.
Thanks for the tip. I think my problem is forcing my back backwards when my hips are not there yet so I end up just squeezing my lower back. I feel pain even when practicing at home without the bar. It's not the worst injury, it only hurts while I'm doing it and maybe a couple of hours later, but it's gone the next day. I think I just really need to work on hip mobility because I apparently have none
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Wheelhouse15 wrote: »Try to find another form of squatting that works for you? There's DB squats, goblet squats, zercher squats, front squats, high bar squats, low bar squats, safety squats, and more that I'm probably not thinking of.
If you're hurt then stuff like leg press, hack squat machine, leg curls, leg extensions and all that will certainly suffice for now.
I guess it all depends on what hurts and what does, what injuries you have and what's wrong with your form.
How could you forget Zombie Squats?
CURSES
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Wow
I need to try zombie squats.
Must I join the undead?
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