Squats and balance/strength

veganbaum

Hi.

I'm sorry if this has been asked and answered, but while I found threads with questions abotu squats, I didn't see one that addersses this.

I am restarting 5x5 after nearly a year's hiatus.

I have never been able to get to parallel on squats. I have been told I have good form, but when I get about halfway, I lean my upper body forward. I never figured out before that this is what kept me from going parallel. I can hold a plate out in front of me and get to parallel, but I can't with the bar.

Last night I restarted (yay me!) and it's awesome because I have missed lifting, but this is driving me crazy. A guy there was kind enough to try to help me. For one of my sets he stood behind me and tried to pull me more upright with the bar. Even though he was holding the bar, when I raised my upper body I could feel that my balance was going to go.

So, my question is whether anyone knows if this is just a strength issue (as in lack thereof). And if it is, are there suggestions as to what types of exercises I should be doing to gain the strength needed? Is it lack of core strength? Quads? Hammies? What is it?!?

A guy at work suggested doing squats with a plate held to my chest, rather than out front (which makes sense because the center of gravity is different). The guy at the gym who helped me said to keep doing the squats, but also to add in good mornings (which it kind of seems like I'm doing anyway), and extensions or whatever they're called, and core exercises like planks.

Thanks sooo much for any input!

SezxyStef

for parellel have you tried widening your stance???

Best advice I have read or heard for that is make sure you are pressing through your heals...if you can wiggle your toes you are getting the pressure on the correct part of the foot.

As well where are you looking??? I find if I look down that's where I am headed....so I try to keep the girls up and eyes forward.

veganbaum

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veganbaum

for parellel have you tried widening your stance???

Best advice I have read or heard for that is make sure you are pressing through your heals...if you can wiggle your toes you are getting the pressure on the correct part of the foot.

As well where are you looking??? I find if I look down that's where I am headed....so I try to keep the girls up and eyes forward.

How wide are we talking? I'd say my stance is more narrow than wide. Wider than hip-width, but not really wide. A guy I knew injured his hip with a wide stance, and it worked much better for him with a narrow stance. So I guess I'm not sure how wide is okay.

I always try to remember to keep my weight in my heels. I look forward, into the mirror. I just reach a certain point and I lean forward because I can feel my balance going if I try to maintain my upright position/keep my chest raised.

It's probably my imagination, but I feel like all my leg length is in my thighs and my leg length from knee to foot is really short, so I feel like I have a really long way to bend while maintaining balance.

chubby_checkers

You don't want to be completely upright when squatting, unless you're doing front squats. You want to keep the bar tracking over the middle of your foot. The far right figure demonstrates for low bar.

Stance-wise: I keep my heels about shoulder width apart and toes turned out. You may have to play around with your stance a little to find what works best for you. There's an article that talks about leg length and squatting, I'll have to see if I can find it.

You could also need to work on core strength. If you're "good morning-ing" when coming out of the hole, the weight could be too heavy at this time. If you're able, take video of yourself. You can post it here for form check, or in the Eat Train Progress group.

SezxyStef

http://www.myfitnesspal.com/topics/show/1185582-why-people-have-to-squat-differently


This is an article in the ETP group...made me realize the reason I am comfortable with a wide stance is probably because of my hip/pelvic bone width etc...

I can do shoulder width stance squats but much prefer wider stance...

I am going to try switching them out once in a while tho

AABru

I use a wide stance with toes turned out as well...wider than my shoulders, but not by much. I could never get parallel if I were to pull my feet in to under my hips.

rlw911

I also use a wider stance, toes turned out. I need some room to get my butt down between my legs! :laugh:

One thing you might try, (I read this somewhere, maybe on that thread Stef linked to), do a bodyweight squat all the way down and try different stance widths, to see where you balance best. I was having a problem.with leaning too far forward on the way up, and the ladies here reminded me of the chest up cue, which helped. A guy at the gym recommended widening my grip, and that really helped!

veganbaum

Thanks so much for the tips, Im going to try some different stances, and a lower weight tonight. I used only the oly bar last time because it had been so long, but I have no problem going down in weight if it helps me get parallel!

That visual above is interesting. The knees seem farther over the toes than I thought was good for you, though?