Squat form when squatting with dumbbells

pandorakick

I have some issues with tight calves and limited ankle mobility, making squatting with (somewhat) good form rather hard for me. On advise from a personal trainer I saw a couple of times to learn/improve form on the main exercises, I started doing my squats on plates. Elevating my heels somewhat helped a lot with getting at and below parallel. Doing the exercise like this I don't have any trouble with placement of the dumbbells, because the legs are positioned in a relatively narrow stance.

This morning I decided to forego the plates. I found that taking a wider stance (somewhere between regular and sumo) enabled me to squat down to adequate depth without plates and with lesser tendency to buckle the knees in. Yay me!

However, because of the wider stance I have trouble holding the dumbbells. The stance is not wide enough to keep them in between my legs. Keeping the dumbbells at my side or more in front uses the arms a lot, not good when the weight is aimed at putting the legs to work.

So, I was wondering, if you squat with dumbbells, how is your stance and how do you hold them?
Thank you in advance for your reactions!:flowerforyou:

cmeiron

I have a just-slighly-wider-than-shoulder stance, with toes angled out just a tiny bit. I found that it was my hips preventing me from going below parallel for the first cycle and a half or so, then all of a sudden, for no reason, one day - BOOM. *kitten* to the grass. It was very weird but welcome. I hold my dumbbells up at my shoulders, like this: http://www.youtube.com/watch?v=7QwVDcqQQWw I can't hold them at my sides or in front because they hit the floor at the bottom of my range of motion, unless I carry them higher, which taxes my arms too much. I'm not sure, though, how much longer I'll be able to hold them up there as the weights get heavier. I'm thinking I'll either have to move to bars (a good possibility this fall anyways) or switch to split squats (but I don't wanna).

pandorakick

Hmm, hadn't thought of hoisting them up on the shoulders. Will have to try that tommorow! Thanx for your input :flowerforyou:

I did try various other types of squats, but found them prohibiting in the longer run. Goblet squats are good, but one single dumbbell of the weight needed is getting too heavy for me to get into the right position safely. Bulgarian split squats are nice, but double the time needed for squating. Time that usually is not available in my alloted time slot for working out.
So back I went to the more traditional way of squating

paprad

I haven't graduated to very high weights in dumbbells but even so I can see how my grip is going to fail me even in goblet squats.

A friend recommended I try squatting along with an overhead dumbbell press movement - single arm at first - so as you squat, you raise one arm up with a dumbbell, straight up. From what I was told, that movement activates stabilizers so the move is tough and you can use a smaller weight

pandorakick

I have tried the hoisting on the shoulders way and really liked it. My 100% day is a bit too heavy to do that way though... :grumble:

Will also have to try the squat & overhead press combo, thanx for the idea!

cmeiron

I have tried the hoisting on the shoulders way and really liked it. My 100% day is a bit too heavy to do that way though... :grumble:

Will also have to try the squat & overhead press combo, thanx for the idea!

I have to get my wife to help me hoist the weights up there most days :bigsmile: (I could probably hoof them up but my back likely wouldn't like it :laugh: )

pandorakick

LOL!

paprad

Been having some knee pain with squats - and it can't be form because I've been doing the same thing for months without any twinge. I have a wide stance and I go Funnily this has started after I tried all that "core tightening" so I wonder if that could be a factor - could I be, in some way, tightening wrong, so that I am putting more pressure on the knee? It's quite weird. I will repeat this weight next cycle, rather than go up.

Any idea on why my knee would suddenly act up like this? Should I take a break from the squat routine or just repeat the weight next cycle and see?

pandorakick

It could very well be form, acting up only now because the weight is getting heavier. Does your knee also hurt with other exercises or movements? Also, where are you in current cycle?

I would take it easy for a couple of days and go see a doctor if the pain persists...

paprad

Thanks pandorakick. I thought of that, but it hurts even during the first warm up set which is practically no weight for me. I am in Week4 of Cycle 2, No, doesn't hurt on the elliptical, or with rowing (where there is a lot of flexion of the knee), or even normal step climbing.

Yes, will pop over to see a doc if it continues to hurt.

sun_fish

Been having some knee pain with squats - and it can't be form because I've been doing the same thing for months without any twinge. I have a wide stance and I go Funnily this has started after I tried all that "core tightening" so I wonder if that could be a factor - could I be, in some way, tightening wrong, so that I am putting more pressure on the knee? It's quite weird. I will repeat this weight next cycle, rather than go up.

Any idea on why my knee would suddenly act up like this? Should I take a break from the squat routine or just repeat the weight next cycle and see?

I have had knee problems off and on my whole life and finally had physical therapy earlier this year. While that helped tremendously, I do still have a twinge now and again (my kneecaps were not tracking correctly). I find that when I concentrate on "pushing" my knees out on the up movement, I am fine. But if I am thinking of anything else, like my core, I have knee pain. As soon as I go back to concentrating on my knees, no more pain.

paprad

Thanks, karindiane, I'll give that a try

I wonder - is that what is meant by spreading the floor or somesuch term I've read?

sun_fish

Thanks, karindiane, I'll give that a try

I wonder - is that what is meant by spreading the floor or somesuch term I've read?

I think (feel free to correct me anyone!) that when you hear "spread the floor" maybe that is referring more to what the heals are doing. I suppose you could also think of it in terms of what your knees are doing, but for me I just think of having my knees out vs having them cave in. For me it is a very subtle thing that happens, again when I stop concentrating on it.

Right after I posted last night I saw this on ETP: http://www.myfitnesspal.com/topics/show/1018359-do-you-cave-in-when-you-squat
I haven't read the whole thing, but just looking over it seems like a lot of what my physical therapist told me is the cause of knee pain - weak glutes and tight ankles (generally speaking, not specifically in squats).

paprad

Thanks for the link. I don't think my knees cave in like that, but there could be some hip mobility problems - have had an old hip problem for years.

jasonheyd

It may be more subtle for you, but I agree that it could be part of the cause.

When it happens, my understanding is that you end up using your knees both to absorb the bottom of the squat "rest" weight, as well as for the work of pushing up out of the squat since, in that position, your hips can't really "drive".

Mark Rippetoe's instructions have you clasping your hands together, resting your elbows against the inside of your knees, and then pushing your clasped hands down so that your forearms create a straight "bar" between your knees, pushing your knees out. From that position, you maintain a solid base for your hips to drive up out of, and your major muscle groups bear the weight throughout the down-up motion.

You might try to grab a couple of videos of your form from the front, side and back to see what's happening... A mirror can work for the front but it's more challenging for the other angles, and I think it's better to do it without watching yourself in real-time so that you're not over-compensating for what you're seeing.

paprad

Thanks Jason. Yes, I thought I'd take a video of my form during Cycle 3. Since I am sticking to the same weight, it should be less painful than this week, so hopefully I can focus on form with the extra energy saved on 4 reps!

I did practice the Rippetoe method of elbow to knee for my warmup - and I also try to do it with the workout set as well, when I can do a goblet squat . I tried using a band today and I felt an improvement, so perhaps that will help fix the problem

sun_fish

I have found taking videos has been so helpful in improving my form. I have gotten in the habit of videoing my first work set from each exercise, then watch it during my rest time. I will then often video the next work set to see if I improve.

paprad

what a smart use of rest time! do you use your cell phone to take the video? you must have a good vantage point to rest it, I guess, so that it can capture the whole move, eh?

sun_fish

what a smart use of rest time! do you use your cell phone to take the video? you must have a good vantage point to rest it, I guess, so that it can capture the whole move, eh?

Yes, I use my iPhone. I work out in my bedroom and prop it up in various places depending on the lift. I also vary taking it from the front and sides. Works pretty good!