Session with PT to get form right

pandorakick

I've posted here before about Stronglifts 5x5 vs All Pro's Beginners Routine: I've decided to start All Pro's routine once I'm done with ChaLean Extreme. Reading about good form and viewing lots of YouTube video's on the subject, I've come to the conclusion that my form probably needs work. Especially the big lifts like squats, with this for example I've noticed that I have a hard time going below parallel while keeping my heels on the floor.

Since I'm working out at home, feedback on form is rather limited. So, I've arranged to have 2 sessions with a personal trainer at a local gym to get the form right before I start going really heavy. The first session will be tommorow evening. I intend to bring the workout schedule and walk through the various exercises to get the feedback on my form and ways to improve.

Do you perhaps have tips for me on other things that are good to adress as well? Thank you in advance for your reaction!

SideSteel

Do you perhaps have tips for me on other things that are good to adress as well? Thank you in advance for your reaction!

This is going to sound awfully negative of me but given the large number of not-so-good trainers, I'd suggest you really keep the discussion to technique. Make it clear why you're hiring the trainer.

I'd hate to see you bring your program to your trainer and end up standing on a Bosu ball holding pink DB's by the end of the session.

That being said there's certainly good trainers out there and there's nothing wrong with getting feedback.

You would also benefit from posting videos of form. I know at least a few people that can give you very good feedback on technique.

Sarauk2sf

Do you perhaps have tips for me on other things that are good to adress as well? Thank you in advance for your reaction!

This is going to sound awfully negative of me but given the large number of not-so-good trainers, I'd suggest you really keep the discussion to technique. Make it clear why you're hiring the trainer.

I'd hate to see you bring your program to your trainer and end up standing on a Bosu ball holding pink DB's by the end of the session.

That being said there's certainly good trainers out there and there's nothing wrong with getting feedback.

You would also benefit from posting videos of form. I know at least a few people that can give you very good feedback on technique.

Agreed with it all, but highlighting the part about video'ing your form. I did this the other day and it was really helpful for me to see it myself as there were a few things I thought I was doing and I was not but also some folks on here gave me really good feedback also on the video.

pandorakick

Thank you both for your input! I'll follow your advise SideSteel and keep it purely to technique. Will keep video's in mind for the future. :flowerforyou:

pandorakick

Just thought to give you an update of the feedback I've gotten tonight on my technique. My squat is indeed severly lacking good form, according to this PT due to a combination of tight calves and weak adductors. The latter because my knees buckle in when my toes point straight forward. He had me do bodyweight squats with a resistance band just below the knees to force me to keep them pushed out. For the calves we did foam rolling and some stretching exercises that really did help get me lower in the squat.
Guess I'll be working on improving my squat form before loading up on the weights.

On the upside, my technique on deadlifts is apparently spot-on.

All in all a very enlightening evening. Next week another somewhat longer session, probably squats again as well as the other exercises that are part of All Pro's beginners routine. I'm looking forward to it!

Sarauk2sf

I am glad it is helping.

One quick suggestion/question: why are you doing squats with your toes pointing forward? - they should be slightly pointed outwards - depending on how wide your stance is, at a '5 to 1' angle or thereabouts.

pandorakick

Toes forward with a shoulderwide stance is what this PT advised. Slightly pointing outward wouldn't change much though, my knees only stop buckling in and start moving straight forward (when not focussing on pushing them out) if I have my toes at least at 45 degrees.

auddii

My squat is indeed severly lacking good form, according to this PT due to a combination of tight calves and weak adductors.

I have this same problem, and I didn't bother getting my form check and started adding weight, and hurt my knee, so good for you for identifying the problem first. That said, I turn my feet out pretty far, and I try to keep my knees parallel to them (so also out pretty wide). As for how much you actually SHOULD turn them out, I'll defer to Sara or Patrick or someone with more than two months lifting experience :laugh:

Sarauk2sf

Toes forward with a shoulderwide stance is what this PT advised. Slightly pointing outward wouldn't change much though, my knees only stop buckling in and start moving straight forward (when not focussing on pushing them out) if I have my toes at least at 45 degrees.

For weighted back squats, it is not advisable to have them pointing directly forward.

Extract from Starting Strength -

One occasionally sees powerlifters squatting with their toes pointing almost forward. Some of the really strong ones do this to increase the joint tightness and resultant rebound obtained by placing additional torque on the knee ligaments. This is a practice best left to very experienced powerlifters. For you, it will be very important to have all the bones of the legs and hips in the best position to generate force without being injured. Here is a way to see this relationship: sit in a chair with your knees slightly bent and your feet out in front of you, without pushing hard on the floor. Put your legs together, and note that your toes are pointing straight forward. Spread them out wide and note that your toes are pointing out. In both positions your feet assume a position parallel to your femur, and your knee is in an anatomically neutral position, with no twisting. As your knees point out, your toes point out. The wider the knees, the more the toes point out. As the knees widen, the femur rotates externally, and the tibia must follow it to keep the knee ligaments in normal anatomical position, and the toe points out more because it is attached to the end of the tibia. This anatomical relationship must be understood and respected, so that unnecessary knee injuries don't happen."

pandorakick

Thank you for the feedback Sara! I have also come to the conclusion that something in what I did last night was not optimal, because I feel my knees now where I normally don't. I will practise my squats with feet positioned somewhat outward and put this on the agenda again for next weeks session.

Sarauk2sf

This may help also:

http://startingstrength.wikia.com/wiki/FAQ:The_Lifts

pandorakick

Thanx Sara, I'll look into it.