Squats! Help!

WDEvy

I seriously have a problem with squats. Every time I try to do them, I end up either hurting my back or falling on my butt. wether it's with weights or without.

I have looked at multiple videos on proper form and I'm going down right but once I hit the lowest point of the squat it's like I'm falling backwards.

I have really strong legs from hiking so it's not that... Could it be because I'm too heavy? I see other "fat: folks able to do them though.

Help!

Helloitsdan

I seriously have a problem with squats. Every time I try to do them, I end up either hurting my back or falling on my butt. wether it's with weights or without.

I have looked at multiple videos on proper form and I'm going down right but once I hit the lowest point of the squat it's like I'm falling backwards.

I have really strong legs from hiking so it's not that... Could it be because I'm too heavy? I see other "fat: folks able to do them though.

Help!

Form video?
Can you post one plz?

GiddyupTim

Try goblet squats with a light-weight dumbbell. The weight, held in front of your chest, forces you to use good form, and would probably help prevent that tipping backwards.

WDEvy

Form video?
Can you post one plz?

http://www.youtube.com/watch?v=Hyjpz4jkjSQ < with barbell

http://www.youtube.com/watch?v=xDdSZmWNYQI <- without

There's a lot of videos when you search " squats proper form" on Youtube

GiddyupTim

Form video?
Can you post one plz?

http://www.youtube.com/watch?v=Hyjpz4jkjSQ < with barbell

http://www.youtube.com/watch?v=xDdSZmWNYQI <- without

There's a lot of videos when you search " squats proper form" on Youtube

I believe he meant a video of yourself doing a squat, so he could critique your form.

WDEvy

Form video?
Can you post one plz?

http://www.youtube.com/watch?v=Hyjpz4jkjSQ < with barbell

http://www.youtube.com/watch?v=xDdSZmWNYQI <- without

There's a lot of videos when you search " squats proper form" on Youtube

I believe he meant a video of yourself doing a squat, so he could critique your form.

Can we go ahead and forget I'm an idiot?

WDEvy

Form video?
Can you post one plz?

I'll try to film it this week. Pretty hard to do so by yourself without a tripod though.

jnp96

Squats take time. To help me with my balance, I imagined I was getting ready to sit down in a chair. Once I mastered that they came easier.

nz_deevaa

Have you tried doing them against a wall? Slide your butt down the wall until you are in a 'sitting' position and hold yourself there for as long as you can.

My other thought is that if you have a lot of weight in your tummy (like I do) you might need to have your feet further apart than a traditional squat to give your tummy room.

I'm obese and I can squat with a 100kgs on my back, so it's not because you are too fat. Trust me.

Rynatat

Squats take time. To help me with my balance, I imagined I was getting ready to sit down in a chair. Once I mastered that they came easier.

That's the gist. Also, start with light weight shallow squats & work deeper as time goes by. As a suggestion, add in yoga or pilates at least once a week to help with stretching & flexibility; you will find that many weight training exercises become more fluid. Since I added yoga back in to my routines, my limits have been pushed beyond what I thought possible.

toddis

Have you tried box squats to get the feel for it?

Crazy4Healthy

Have you tried box squats to get the feel for it?

I was going to suggest this, it helped my husband.

WDEvy

Have you tried doing them against a wall? Slide your butt down the wall until you are in a 'sitting' position and hold yourself there for as long as you can.

My other thought is that if you have a lot of weight in your tummy (like I do) you might need to have your feet further apart than a traditional squat to give your tummy room.

I'm obese and I can squat with a 100kgs on my back, so it's not because you are too fat. Trust me.

OOh!! Good Idea!, I will be trying those.

Nope, I'm definitely carrying my weight in my hips and butt. Tummy is the only almost flat place place of my body. I guess I just lack balance.

WDEvy

Have you tried box squats to get the feel for it?

I was going to suggest this, it helped my husband.

I'll look into those. I'm still pretty new to lifting and everything that goes with it ( Started about 4 weeks ago) . Not sure that I was aware of different kinds of squats.:blushing:

Cathy7794

Have you tried box squats to get the feel for it?

^^^^
This, or put a chair behind you and just barely touch it before coming back up to a standing position. Also, wear the flattest shoes possible or no shoes at all. I can't do squats with shoes on, it messes up my balance.

morah29

I am heavy and do squats.. I do them with a futon behind me... so if I fall I don't fall far lol I have yet to fall... but try spreading your legs apart more... . .

meshashesha2012

are you squatting with your feet too close together? i had balance issue as well because i lacked flexibility in my ankle and hip joints, so i compensated by standing a bit wider. eventually mobility increases and i could stand with feet closer together. besides that, at one point my belly was very large so i HAD to take a wider stance to have room for all that to fit in the down position :laugh:

also remember to keep your core tight, especially as you squat down this will help stabilize you to keep you from falling backwards

Helloitsdan

Form video?
Can you post one plz?

http://www.youtube.com/watch?v=Hyjpz4jkjSQ < with barbell

http://www.youtube.com/watch?v=xDdSZmWNYQI <- without

There's a lot of videos when you search " squats proper form" on Youtube

I believe he meant a video of yourself doing a squat, so he could critique your form.

Can we go ahead and forget I'm an idiot?

Lol I love this thread!

chrisdavey

try goblet squats onto a box. http://www.t-nation.com/free_online_article/most.../goblet_squats_101

they're the best for beginners IMO.

ravengirl1611

first - if you go to a gym - get a trainer to help you find the correct form

2nd - when I do squats I actually have a chair / step behind me and I actually do sit down for a moment when I'm down then come right back up - partly this is done because I have knee issues

3rd - the more you do them (assuming you're form is good) the better you're balance will become.

Good Luck

Jynus

box squats.

FitBeto

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Not how to do it:

Quietprofessional83

XL Athlete is probably your best source for properly doing an exercise. There you will find everything you need to know. I know this because we use their baseline for my type of work. FYI its being used by professionals on anything from geting better at your vertical jump or recovering from an injury. The best thing is that its free, this is the website, http://www.xlathlete.com/browse_admin.jsp;jsessionid=18209C3E365E30CB6B65B58BAF614354?browse_kind=2

toriaenator

hmmm are your feet out wide enough? do you look up when your squatting? (this helped my balance) definately go without weights at first, form is crucial. i really effed up my lower back doing squats wrong!

running_shoe

I had that problem. I found that with developing all the muscles required for the squat (the whole leg, core), a little wider stance, practice, and some rhythm, the problem worked it self out. I concentrate on keeping the weight on my heels.

katevarner

I agree with the suggestions to widen your stance and to not go quite so low (shallower squat). I have knee issues during wet or cold weather, and on those days, I just widen a little and don't go quite so low. You still get a workout.

buchbrun64

I know for me, the fact that I am so tight has compromised my squats. I am working on more stretching for flexibility. They are getting better but I have been at it for about 6 months! LOL I feel like once I can do a perfect squat, I will have arrived. I think they are one of the harder things to do with correct form. For me, it helps to have someone watch and correct my form as I know I am still not there!

ilovedeadlifts

2nd - when I do squats I actually have a chair / step behind me and I actually do sit down for a moment when I'm down then come right back up - partly this is done because I have knee issues

from my experience, box squats are much harder on the knees.



OP: it could be poor hamstring flexibility, weak hips, weak hamstrings, etc Typically anytime you lose your balance in the bottom it's because something was too tight/immobile to allow you to stay in position, or something was too weak to hold the proper position.

Work on hip mobility, bring your stance out. see if that helps.

nick1109

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Not how to do it:

thank you

prairiewalker

The key for proper squats is to NEVER let your knees go out beyond your feet...

so you HAVE to stick out your butt when you're squatting..this helps stabilize your balance as well...

try it without weights in front of the mirror..stand side ways to ensure your knees are staying above your feet and really feel the stretch in your thighs as your bottom sticks out...

once you can do the squats properly without weights..then start adding weight..Good Luck and be safe!!!

tuckerrj

Without someone to spot me, I prefer squatting in a Smith Machine or using a leg press. If you're going to squat, having a box or chair to limit the amount of descent is a good idea, until you get the knack for it.