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Squatting on toes. Help!

lilawolf
lilawolf Posts: 1,690 Member
edited January 18 in Fitness and Exercise
My husband and I just started Stronglifts 5x5. I watched the squatting videos, and can do them no problem. My husband on the other hand, cannot. He ends up on his toes. If he tries to shift back, he nearly falls over, but just staying on his toes is bad too because when he drives up, he sometimes drives forward enough to nearly tip. This is just asking for injury, and I'm nervous for him. He says that he just isn't as flexible as I am, and I don't know enough about this that I can really advise him. Please help!

Special stretches? Butt out further? Bend over more? ???

Replies

  • rmhand
    rmhand Posts: 1,067 Member
    Are you guys using the barbell across the back of your shoulders like Stronglifts suggests? If so you might want to change it up to a front hold of dumbbell. Once he gets the form down maybe he can try the typical hold again.
  • wellbert
    wellbert Posts: 3,924 Member
    Can we get a video from the side and back?

    Is he using tennis shoes?
  • marypatmccue
    marypatmccue Posts: 521 Member
    It's better to go lighter and get the form right, then to go heavier and to hurt oneself... De-load, get the form right, and then progress. As far as I know, it doesn't really take flexibility to do a squat -- I'm horribly inflexible, and I can squat like a pro ;-)
  • Vaisaxena
    Vaisaxena Posts: 109 Member
    My husband and I just started Stronglifts 5x5. I watched the squatting videos, and can do them no problem. My husband on the other hand, cannot. He ends up on his toes. If he tries to shift back, he nearly falls over, but just staying on his toes is bad too because when he drives up, he sometimes drives forward enough to nearly tip. This is just asking for injury, and I'm nervous for him. He says that he just isn't as flexible as I am, and I don't know enough about this that I can really advise him. Please help!

    Special stretches? Butt out further? Bend over more? ???

    read this: http://liftstuff.blogspot.cc/2012/09/12-most-common-squat-issues-and-how-to.html

    he needs to work on hamstring / calf flexibility. When squatting he can try lifting his toes off the ground... this will force the weight back onto his heels and his back angle will automatically adjust to balance the bar.

    Get him to try front squats also. Active hamstring stretches like romanian deadlifts also help.
  • liftingbro
    liftingbro Posts: 2,029 Member
    A lot of times this is because of tight/inflexible calbes and hamstrings.

    I would work on stretches to target this areas. Also, as he becomes stronger he will also gain some flexibility as well.

    For now I would work on stretching and if at any point he seems to have issue with balance or stability you should lighten the weight until he gets better.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html

    hip-flexor-arch_zps30a268b9.jpg

    Squatstretch_zps373b122c.jpg

    ^^push your knees out
  • lilawolf
    lilawolf Posts: 1,690 Member
    We started with just the bar, so that is pretty light for him, and he still couldn't get it quite right.

    I like the idea of holding the bar in front. Thanks for that!

    I could probably take some pictures tonight when we work out. Yes, they are tennis shoes. Does it matter? I'm wearing running shoes.

    We can also take a look at that "common problems" link that was posted.
  • lilawolf
    lilawolf Posts: 1,690 Member
    Knees out might help too. I'm not sure where his are going.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    We started with just the bar, so that is pretty light for him, and he still couldn't get it quite right.

    I like the idea of holding the bar in front. Thanks for that!

    I could probably take some pictures tonight when we work out. Yes, they are tennis shoes. Does it matter? I'm wearing running shoes.

    We can also take a look at that "common problems" link that was posted.

    If you do not have squat shoes, wear flat soled shoes such as chucks or go barefoot.
  • Loulady
    Loulady Posts: 511 Member


    read this: http://liftstuff.blogspot.cc/2012/09/12-most-common-squat-issues-and-how-to.html


    great article, and lots of good points to be reminded of, but some of those pics make my palms sweat.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I had the same issue, it's also a problem for squat depth because if you're on you're toes you'll actually need greater knee flexion to break parallel. In addition to what's been mentioned, decrease the weight and drill form. If you can't do it at bodyweight, it's likely a flexibility issue (on top of other possible things).
  • Docmahi
    Docmahi Posts: 1,603 Member
    as other people have already stated:

    sounds like he needs to stretch his calves, try putting a 5lb plate under his heels it will simulate wearing oly lift shoes - makes it much easier for me to stay on my ankles and get deep
  • lilawolf
    lilawolf Posts: 1,690 Member
    The link has lots of great info. I think he may not be pointing his toes and knees out enough. It felt natural to me, but again, I wasn't sure what to point out on him. I will have him try the weights under his heel if the the toes/knees thing isn't enough. Thank you all for the great advice!!!
  • raiderzara
    raiderzara Posts: 55 Member
    I had the same problem when I first started squatting. It was frustrating. I was in a barbell class with a bunch of dudes and I felt like everyone was yelling at me, ending with me in tears. I learned a few things:

    -It's better to take your time, go slowly, and get the form right before adding weight to the bar. Then when you DO add weight, you can up it quickly.

    -Running shoes are too built up in the heel to allow you to keep your weight in your heels. As previous posters suggested, wear flat shoes and/or put small plates under the heels. I have lifted barefoot or in Converse Chuck Taylors before...but I eventually bought a pair of Innov8 f-lite 230s. They aren't as good as lifting shoes with a strap would be for this purpose, but I can also comfortably run/jump rope/row/box jump in them. Lifting shoes might be a good investment for you guys.

    -Concentrate on pushing the knees out during the lift, especially on the way up...think about driving up with glute/hamstring muscles as opposed to the quads.

    -Warm up the hips a lot and stretch them before starting to squat...(Samson stretch is one of my favorites), and do a LOT of body weight squats to open the hips and warm up before adding weight to the bar.

    -I find high bar back squat to be the easiest because it allows me to not think about the bar and just think about what I'm doing with my knees/feet. With front squats, I have to think about holding the bar, and are my elbows high enough...etc

    -During warmup, if you have access to a box (the kind used for box jumps) or something similar, have your husband practice doing squats on a 16" to 20" box, standing over the corner of it. He should touch his butt to the top before standing up and drive his knees out on the way up. If you have access to something light like a 5-pound barbell, have him hold it in a variety of positions (high bar back, low bar back, front rack position, and overhead squat position) while doing this. Watch him for different angles and give gentle but encouraging feedback...one thing at a time.

    Good luck! It takes a while but it's worth it to get the mechanics of the squat down. Doing them 3 times a week should yield quick results if he embraces the process!
  • thrawnlives
    thrawnlives Posts: 3
    Third world squats help with this, I find. Read below:

    http://www.t-nation.com/free_online_article/sports_body_training_performance/the_thirdworld_squat
  • DavPul
    DavPul Posts: 61,406 Member
    tight hamstrings is what limits most people from a proper range of motion during squats. work on stretches to help him loosen his hamstrings.
  • holothuroidea
    holothuroidea Posts: 772 Member
    I had this problem the first night of crossfit and my coach fixed me up right quick! :P

    Simple instructions:

    1) Make your stance wider
    2) Point your toes outward

    It's not perfect squat form, but whatever you need to do to keep your heels on the ground and get your butt below your knees is fair game until you develop more flexibility.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I had this problem the first night of crossfit and my coach fixed me up right quick! :P

    Simple instructions:

    1) Make your stance wider
    2) Point your toes outward

    It's not perfect squat form, but whatever you need to do to keep your heels on the ground and get your butt below your knees is fair game until you develop more flexibility.

    This also will help if he carries weight in his belly, sometimes it can be a balance issue, caused by not allowing 'space' for belly weight.

    Also, the running shoes might make him unstable, so get him to try barefoot, or with shoes with no heal drop.
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