Stronglifts 5x5 for Women

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Squat check #3: VIDEO

iorahkwano
iorahkwano Posts: 709 Member
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http://www.youtube.com/watch?v=xCXb00o5GZE&list=UUEhB1vvyTMqtZMbB_ae2MmA&index=1
Only 105lbs.

I was told my legs are very long & I should try sumo squats to ensure good form. I stood with my feet wider than shoulder width apart & toes pointed outwards. It definitely helped me hit parallel & took the pressure off the front of my knees. I also made my grip on the bar narrower & pointed my elbows more upwards which helped create "the ledge" that Rippletoe was talking about.

I still look like my upper body is folding over frontwards too much & I'm running out of tricks to correct that. I read that having a "long thigh bone" makessquat hard so maybe my body has no choice but to fold over since my thighs bring me so far back?I'm happy that my barbell is travelling up & down in a straight line now.

Replies

  • iorahkwano
    iorahkwano Posts: 709 Member
    Thoughts? Is this okay?
  • romyhorse
    romyhorse Posts: 694 Member
    I've also been trying that technique as I find myself bending over too far as well. I'm only 5`2 so it's not because my legs are too long! I'm fine at lower weights but as soon as I get over 40kg I find I have to bend over more to keep my balance.
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    Still not quite parallel. II is usually defined as your hip joint even with your knee joint. Not sure what shoes you're wearing, but if they have an elevated heel it's probably not doing you any favors here. Make sure to really push your knees out to allow your hips to drop.
  • iorahkwano
    iorahkwano Posts: 709 Member
    I thought my knees aren't supposed to pass over my toes? They already go pretty forward in this video...

    I'll try it without shoes next time.
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    Ha! Sorry I meant out like the opposite of knock kneed. Not forward.
  • extraordinary_machine
    extraordinary_machine Posts: 3,028 Member
    I would definitely ditch the shoes, and try pointing your toes out a bit more.
  • nexangelus
    nexangelus Posts: 2,080 Member
    Hmmm...it looks like you are bending forwards at the hip rather than letting your bum go down with the weight, keeping your back up and hips and pelvis steady...have you tried box squats...I watched some of your earlier videos, the one with the pink tights and the form looks better in that one. What has changed since then?

    p.s. I saw a long (nearly 7 foot tall), lanky guy doing perfect squats, he could squat lower than me LOL! I don't think leg length makes a difference, although leg flexibility might.
  • iorahkwano
    iorahkwano Posts: 709 Member
    The difference from the last 2 videos is that I'm trying to hit parallel by using a wider "toes pointed out" stance.

    I read on the stronglifts website that long legs, specifically a "long thigh bone" can make squats difficult, which is what I have. Maybe if my torso was equally long it'd be easier but my body is short... When I sit, I'm the same height (or shorter) than a 5'3" girl but then when we both stand, I magically grow 4" taller than her. That's how disproportionate I am :/

    I wish Mark Rippletoe could come to my gym & help me lol :(
  • iorahkwano
    iorahkwano Posts: 709 Member
    Here is the link to my past 2 attempts if anyone forgot how they looked... I personally liked the blue shirt (March 2nd) attempt but I was told I wasn't going low enough.

    http://www.myfitnesspal.com/topics/show/911062-video-how-does-my-squat-look
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    I have a longer femur than tibia as well, and it took me a while to figure out how to get parallel. I did many body weight squats next to a mirror and many stretches to figure it out. One thing to try is go into a body weight squat and put your elbows between your knees and push out. It's a great stretch and a lot of times (for me at least) my butt will drop further towards the floor.

    ETA: I definitely have a very wide stance. Not quite sumo, but still pretty wide.
  • Amazing1985RSD
    Amazing1985RSD Posts: 280
    OK. Don't worry about where your knees should be. You should care more about getting low. Also ditch the gloves. They help contribute to loss of stability. If your gym allows chalk, use that instead. use the suicide grip with straight wrists.

    Hope that helps and keep trying!
  • nexangelus
    nexangelus Posts: 2,080 Member

    One thing to try is go into a body weight squat and put your elbows between your knees and push out. It's a great stretch and a lot of times (for me at least) my butt will drop further towards the floor.

    I concur with this, this is how I warm up before I squat....every time...also, if you are up to it, please try the box or bench squats, they helped me as I got heavier to keep my form in check.
  • Fittreelol
    Fittreelol Posts: 2,535 Member

    One thing to try is go into a body weight squat and put your elbows between your knees and push out. It's a great stretch and a lot of times (for me at least) my butt will drop further towards the floor.

    I concur with this, this is how I warm up before I squat....every time...also, if you are up to it, please try the box or bench squats, they helped me as I got heavier to keep my form in check.

    I think you're the one that told me this. =D

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