Stronglifts 5x5 for Women

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squat form check

zorreena
zorreena Posts: 267 Member
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I got my sister to do this video and thought maybe I could get some suggestions. I'm doing 110lbs and I find as I add weight my form breaks more often. Mostly I occasionally come down too low and can't get up and land on my butt. I'm pretty short at 5'2". I've never fallen forward but I have failed backwards. . .never losing the bar but ending up sitting down. I only have this side view available and I realize the pants I'm wearing aren't all that helpful.

if you don't guess the video was taken the same day as my profile pic.

http://www.youtube.com/watch?v=_PTUFiS-tJk

Replies

  • DaniH826
    DaniH826 Posts: 1,335 Member
    Deload to the point where you can get all your sets and reps in with good form and control throughout the entire range of motion before you go up in weight any more would be my suggestion.

    Low squats are fine, if that's what you want to do, but you should have FAR more control over the weight on the way up if you're going to squat that low. So if you want to low squat, then do that, but on purpose, and adjust the weight accordingly.

    If that was an "oops", then your focus should really be on form and control because I could really tell how bad you were struggling on your way up.
  • nexangelus
    nexangelus Posts: 2,080 Member
    What dani said already...also, I know it has been suggested before, maybe look upwards a bit more, as in straight ahead to slightly up, rather than down, that helps me keep steady and also puts the weight in a better place on my back, so my shoulders are not rounding forward and letting the weight roll and disturb the upwards lift (I can see that this is where the trouble starts on your lift, as the bar rolls on your shoulders you feel like you are going to fall forwards or tip back to steady the weight (which is what you are doing as you collapse to the floor seated I presume).
  • zorreena
    zorreena Posts: 267 Member
    It was a tough to post this video because I am naturally a loud exerciser. The few times I fell on my butt I was distracted and not focussing enough on the squat. Usually I tighten my abs and steady myself before going down but sometimes I fail that preparation. Those lifts felt really good that day and I have had weaker days in the past. At least one where I bailed on my first set to see if tomorrow was a better day.

    Im having a break this week so I am planning on doing a deload to 80 and work my way back up again anyway so hopefully I will be able to focus more on form as I load back up towards 110.

    Thanks nexangelus. . .I will try to steady to pay more attention to my head angle and shoulders.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Yeah, I agree with the deload for sure. It's totally clear where you start to struggle on the way up. I mean your depth is fantastic, but not much good if you end up on your bum!

    One thing I have started to do is to stick at each weight for a few workouts just to make sure that everything is on point and that I'm comfortable with moving up. Generally what I do is do 2 workouts at 3x5 and then do 1 or 2 more at 3x6 or 7 so that I'm still progressing, but in volume rather than intensity.
  • dutchjazz
    dutchjazz Posts: 3
    I just watched an 18 min video of Rippetoe's on bar position. One of the things he covers in depth is hand/wrist position of the bar. The way you are holding the bar, you are putting a lot of stress and weight on your wrists. It's something I am working on myself. Never included a link to a video so I don't know if this will work or not. But if it doesn't, you can youtube Platform: The Squat - Bar Position. Highly recommend.

    http://www.youtube.com/watch?feature=player_detailpage&v=g2tyOLvArw0
  • zorreena
    zorreena Posts: 267 Member
    I just watched an 18 min video of Rippetoe's on bar position. One of the things he covers in depth is hand/wrist position of the bar. The way you are holding the bar, you are putting a lot of stress and weight on your wrists. It's something I am working on myself. Never included a link to a video so I don't know if this will work or not. But if it doesn't, you can youtube Platform: The Squat - Bar Position. Highly recommend.

    http://www.youtube.com/watch?feature=player_detailpage&v=g2tyOLvArw0

    I just watched a similar video and when I focus on my form it will be a lot on bar position and my grip. The squat itself seems to be fine but until I watched that video and compared it to mine I didn't realize what a mess I was on the upper part. I'll be happy to work on that deload to fine tune my form. I just started to struggle once I hit 100lbs. I did 100lbs for 4 SL workouts and then I pushed myself to do 105. 105 was for 2 workouts and then I did 2 at 110lbs. I'm really wobbling around and struggling during my last two sets. This video was taken on my 4th set. The first 2 usually go pretty fast and then it goes downhill from there.

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