I can't do a freaking squat

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Replies

  • Sued0nim
    Sued0nim Posts: 17,456 Member
    jemhh wrote: »
    rabbitjb wrote: »
    SideSteel wrote: »
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    Frequent, light goblet squats also seem to help a ton.

    sidesteel or anyone who knows

    I need to keep my wrists neutral (bilateral tendonitis finally resolving after months and don't want to risk it) - any suggestions for those goblet squats? - getting a weight to that position I assume would involve more range of movement than I'm currently comfortable with.

    @rabbit You might try really light zercher squats instead. Do you have access to a bar that is lighter than 45 lbs?

    Thanks @jemmh ...think my tendonitis will rule out that kind of movement towards my tender elbows ..eek..for the moment

    That's a weird ol squat
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    I love love zerchers. They are great
  • ndj1979
    ndj1979 Posts: 29,136 Member
    SingDanceAct13 wrote: »
    I used to have a really hard time with squats, but doing them on the smith machine at the gym really helped my form! Now I can finally do a good squat :)

    yea, no ...

    you might want to do a form check if you learned proper form on a smith machine...just saying...
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    ndj1979 wrote: »
    SingDanceAct13 wrote: »
    I used to have a really hard time with squats, but doing them on the smith machine at the gym really helped my form! Now I can finally do a good squat :)

    yea, no ...

    you might want to do a form check if you learned proper form on a smith machine...just saying...

    This
  • ndj1979
    ndj1979 Posts: 29,136 Member
    rabbitjb wrote: »
    jemhh wrote: »
    rabbitjb wrote: »
    SideSteel wrote: »
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    Frequent, light goblet squats also seem to help a ton.

    sidesteel or anyone who knows

    I need to keep my wrists neutral (bilateral tendonitis finally resolving after months and don't want to risk it) - any suggestions for those goblet squats? - getting a weight to that position I assume would involve more range of movement than I'm currently comfortable with.

    @rabbit You might try really light zercher squats instead. Do you have access to a bar that is lighter than 45 lbs?

    Thanks @jemmh ...think my tendonitis will rule out that kind of movement towards my tender elbows ..eek..for the moment

    That's a weird ol squat

    you can always place the bar across your arms and then grip with your hands so that your arms make an X over the top of the bar...that is what I do because my writs are jacked up ...if that makes sense...
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    SingDanceAct13 wrote: »
    I used to have a really hard time with squats, but doing them on the smith machine at the gym really helped my form! Now I can finally do a good squat :)

    The problem with the smith machine is it doesn't get your form right nor engage the muscles as well

    You might want to move to free weights again
  • ndj1979
    ndj1979 Posts: 29,136 Member
    rabbitjb wrote: »
    SingDanceAct13 wrote: »
    I used to have a really hard time with squats, but doing them on the smith machine at the gym really helped my form! Now I can finally do a good squat :)

    The problem with the smith machine is it doesn't get your form right nor engage the muscles as well

    You might want to move to free weights again

    I read that as the poster learned on a smith and moved to free weights, but perhaps she is still squatting on a smith..? Either way it does not sound good...
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    edited December 2015
    ndj1979 wrote: »
    SingDanceAct13 wrote: »
    I used to have a really hard time with squats, but doing them on the smith machine at the gym really helped my form! Now I can finally do a good squat :)

    yea, no ...

    you might want to do a form check if you learned proper form on a smith machine...just saying...

    While i agree, i just wanted to point out that she may have strengethened her glutes, hamstrings, or increased range of motion to where she can actually perform a proper squat now.

    I have worked with some people who can't do a squat without falling over


    **edit*** not to say that she can do one with proper form now, considering the smith machine is not ideal for that or the stabilization required.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    rainbowbow wrote: »
    ndj1979 wrote: »
    SingDanceAct13 wrote: »
    I used to have a really hard time with squats, but doing them on the smith machine at the gym really helped my form! Now I can finally do a good squat :)

    yea, no ...

    you might want to do a form check if you learned proper form on a smith machine...just saying...

    While i agree, i just wanted to point out that she may have strengethened her glutes, hamstrings, or increased range of motion to where she can actually perform a proper squat now.

    I have worked with some people who can't do a squat without falling over

    maybe, but I doubt it as the smith would not work the stabilizer muscles and also places too much stress on the knees...

    Also, would one not learn with goblet squats or something, before progressing to barbell squats?
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    ndj1979 wrote: »
    rainbowbow wrote: »
    ndj1979 wrote: »
    SingDanceAct13 wrote: »
    I used to have a really hard time with squats, but doing them on the smith machine at the gym really helped my form! Now I can finally do a good squat :)

    yea, no ...

    you might want to do a form check if you learned proper form on a smith machine...just saying...

    While i agree, i just wanted to point out that she may have strengethened her glutes, hamstrings, or increased range of motion to where she can actually perform a proper squat now.

    I have worked with some people who can't do a squat without falling over

    maybe, but I doubt it as the smith would not work the stabilizer muscles and also places too much stress on the knees...

    Also, would one not learn with goblet squats or something, before progressing to barbell squats?

    If one knew what one was doing.... :P
  • ndj1979
    ndj1979 Posts: 29,136 Member
    rainbowbow wrote: »
    ndj1979 wrote: »
    rainbowbow wrote: »
    ndj1979 wrote: »
    SingDanceAct13 wrote: »
    I used to have a really hard time with squats, but doing them on the smith machine at the gym really helped my form! Now I can finally do a good squat :)

    yea, no ...

    you might want to do a form check if you learned proper form on a smith machine...just saying...

    While i agree, i just wanted to point out that she may have strengethened her glutes, hamstrings, or increased range of motion to where she can actually perform a proper squat now.

    I have worked with some people who can't do a squat without falling over

    maybe, but I doubt it as the smith would not work the stabilizer muscles and also places too much stress on the knees...

    Also, would one not learn with goblet squats or something, before progressing to barbell squats?

    If one knew what one was doing.... :P

    good point...
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    ndj1979 wrote: »
    rabbitjb wrote: »
    jemhh wrote: »
    rabbitjb wrote: »
    SideSteel wrote: »
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    Frequent, light goblet squats also seem to help a ton.

    sidesteel or anyone who knows

    I need to keep my wrists neutral (bilateral tendonitis finally resolving after months and don't want to risk it) - any suggestions for those goblet squats? - getting a weight to that position I assume would involve more range of movement than I'm currently comfortable with.

    @rabbit You might try really light zercher squats instead. Do you have access to a bar that is lighter than 45 lbs?

    Thanks @jemmh ...think my tendonitis will rule out that kind of movement towards my tender elbows ..eek..for the moment

    That's a weird ol squat

    you can always place the bar across your arms and then grip with your hands so that your arms make an X over the top of the bar...that is what I do because my writs are jacked up ...if that makes sense...

    Not so much :)...I'll speak to my trainer and physio

    In the meantime I'm going to try that deep stationery squat position
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    This is another nice article on the deep bodyweight squat or 3rd World squat.
    https://www.t-nation.com/training/third-world-squat

    I've been doing this for several years and really helped me with back pain.
  • spicy618
    spicy618 Posts: 2,114 Member
    Packerjohn wrote: »
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    This is another nice article on the deep bodyweight squat or 3rd World squat.
    https://www.t-nation.com/training/third-world-squat

    I've been doing this for several years and really helped me with back pain.

    I could barely stay in this position for the 30 seconds, without almost falling back. lol. I'll keep at it. Thanks for both links. :smiley:
  • lulalacroix
    lulalacroix Posts: 1,082 Member
    My adult son also cannot do a proper squat - he falls over. It's a result from a brain injury that affected his balance.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    spicy618 wrote: »
    Packerjohn wrote: »
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    This is another nice article on the deep bodyweight squat or 3rd World squat.
    https://www.t-nation.com/training/third-world-squat

    I've been doing this for several years and really helped me with back pain.

    I could barely stay in this position for the 30 seconds, without almost falling back. lol. I'll keep at it. Thanks for both links. :smiley:

    Myself and another older dad helped coach a junior high track team. We had the kids do this as part of their warm ups. Most failed miserably at the start of the season. By the end they were doing much better. Hacked them off that the 2 old coaches could do them. The other coach was an engineer who actually spent a bunch of time in remote areas setting up power generation systems where he often sat in the 3rd world squat position for meetings out in the field.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Packerjohn wrote: »
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    This is another nice article on the deep bodyweight squat or 3rd World squat.
    https://www.t-nation.com/training/third-world-squat

    I've been doing this for several years and really helped me with back pain.

    Thanks for that

    When you do deep bodyweight squats do your feet pronate? How do you counteract that?
  • KrisKabob
    KrisKabob Posts: 1,250 Member
    Straight back, hinge a little more at the hips (like leaning forward), and stick that booty out. Lol! You can do it! And I agree with the others that if the knees go past the toes slightly no worries as long as your knees don't feel bad.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Packerjohn wrote: »
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    This is another nice article on the deep bodyweight squat or 3rd World squat.
    https://www.t-nation.com/training/third-world-squat

    I've been doing this for several years and really helped me with back pain.

    That's how I garden. I do spend hours like that. My kneecaps don't like the repetitive motion of going up and down (they have tracking problems), which is actually a big reason I squat like that. I can crab walk a feet feet away to the next garden spot without having to get all the way up and down again!
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    rabbitjb wrote: »
    Packerjohn wrote: »
    rabbitjb wrote: »
    Packerjohn wrote: »
    Nice article from Bret Contreras on bodyweight squats to help form.
    https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-daily

    I need to work on that range of motion

    This is another nice article on the deep bodyweight squat or 3rd World squat.
    https://www.t-nation.com/training/third-world-squat

    I've been doing this for several years and really helped me with back pain.

    Thanks for that

    When you do deep bodyweight squats do your feet pronate? How do you counteract that?

    Not significantly. Long back story, but over the last 7 years or so I've emphasized more minimal footwear outside of work and my feet/arches maintain a much more neutral postion.
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