Stronglifts 5x5 for Women

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squat depth problem

dawnemjh
dawnemjh Posts: 1,465 Member
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Hi there! After recently reviewing mendis on line stronglifts summary, I realized that I am not going as low as I should for squats. I just about hit 90 degree angle at the knee, and that is with some effort. when I do that it 'feels" like I am much lower, but when I recorded myself I saw that I was just hitting the 90 degree mark. when I try to get lower than this, (with out any weights) my knees go way over my toes, and I feel like I am going to fall backwards on my butt. I also seem to push my chest and head way forward to counter balance myself and stop from falling back. I can only imagine what would happen if I tried to squat lower with weights....
Any thoughts on what is going on here? Is it normal to feel like your going to tip back? is it ok for knees to extend beyond toes? is it okay for my chest and head to push way forward? should I open my legs wider? Right now they are slightly wider than shoulders..
Thanks for any advice ladies!

Replies

  • hananah89
    hananah89 Posts: 692 Member
    I go about 90 degrees or just below as well. I also get that feeling like I'm going to fall if I try and go all the way down. I think its a flexibility issue or so I've been told. While it'd be nice I'm sure to get that extra range all the way down, I'm sticking with what I can do now. It is still working for me so I'm sticking with what I can do.
  • lwoodroff
    lwoodroff Posts: 1,431 Member
    Try bodyweight before using the bar, when you get to depth stay there, stick your elbows inside your knees and lean into the squat. This will help your flexibility, and help you remember what the right depth and knees out feels like. It might take you a while to work your way down that far!
  • girlie100
    girlie100 Posts: 646 Member
    have a play around with your stance whilst BW squatting, just use a broom so you are holding the correct position and hopefully you will find a sweet spot where you can get a bit deeper.

    I have made small adjustments to my stance so that I can drop my bum and keep a relatively upright back even with a low bar, once I fund that I now go till hamstrings meet my calves :)

    Work on ankle and hip mobility when you are warming up

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