I can't even do bodyweight squats without losing balance.

babycakes1970

I finally worked up enough nerve to go over to the "mens side" and try to start the New Rules of Lifting for Women. One problem is that I cannot even do bodyweight squats without losing my balance let alone do them while trying to lift a bar. I am also thinking that NROLFW may not be for me since the workouts are a blt confusing and they seem to have me going all over the gym not to mention that I think they are supposed to be done in order . This can be a problem if someone is using the equipment that I need to get to.

So i was thinking that I should just practice the body weight squats (which I can even do at home if need be) until I can do them without losing balance and THEN do them with the bar. There is a squat rack with a spotter at the Y that I go to but even using that with just the bar was difficult. I can still practice other lifts like rows like deadlifts and rows ect. I am also going to look at "Starting Strength".

Cathy7794

I had the same problem when I first started and as I added weight and progressed, it got worse. I read a lot about how your shoes make a difference. I was wearing regular gym/running/walking shoes while lifting and it was messing up my balance. I didn't have money to buy the right kind of shoes, so I just started lifting without shoes; I do all of my lifting in my socks. I don't have any balance issues at all anymore. So, try some flat bottomed shoes or lift without shoes if your gym allows it.

babycakes1970

I was thinking about getting some Vibram Five Fingers if I c an find some on sale. I am also condsidering reebok zigs.

Cathy7794

Never heard of the Reebok Zigs. They're cool looking, but also look like something that would put me off balance for sure.

ishtar13

How wide is your stance? The squat stance is actually a lot wider than most people do it. Try widening your stance a bit, and it's ok to lean forward a bit. With body weight, you probably need to lift your arms in front to balance.

jenluvsushi

I lift wearing Nike frees and it has made a big difference...they are like Vibrams in that they are like being barefoot but they are not goofy looking...win win.

tameko2

How wide is your stance? The squat stance is actually a lot wider than most people do it. Try widening your stance a bit, and it's ok to lean forward a bit. With body weight, you probably need to lift your arms in front to balance.

^^ what she said - its actually HARDER to balance (For some people) without the weight pulling you back, although honestly this is partly because you're just not used to sitting BACK.

I recommend box squats - or use an appropriate level chair or something at your house - to get used to pushing your butt BACK into the squat rather than trying to squat straight down (which is way harder to balance and also harder on the knees, but its what people tend to mentally think of doing first).

And do check your feet width, most people really do squat with them close together. My husband is 8 inches taller than me and all leg (whereas I am all torso) but I actually squat with my feet further apart (I don't mean relative to our bodies, I mean flat out WIDER than him) than he does. Neither of us is doing it 'wrong' - we're just built differently.

if you feel like you are tipping over forward, you're probably not dropping BACK enough. If you are feeling like you tip backward then its most likely a flexibiity issue (ankles or hips most likely)

justjen0117

Also consider pointing your toes out about 45 degrees rather than dead on straight. This helps to open your hips up to get the full range of motion.