Fell During Squats!!
SweatpantsRebellion
Posts: 754 Member
So during my last A workout of Stage 1, I was doing back squats - with the same weight I'd used the week before. As I'm squatting I thought to myself, "I should try to deepen this squat." Next thing I know my butt's on the floor and the Olympic bar and weights roll into the back of my neck! I got up and decreased weight to be on the safe side and finished my sets. I still can't really figure out what happened. There was no point where I felt myself losing my balance! Has anyone ever had this happen?? It was sooo embarrassing! My neck is still sore and that was last Thursday! It's feeling better than it was though. I'm trying to figure out if I leaned too far one way or the other and I'm just kind of ??? Anyways, I'm all nervous now because I'm getting ready to move into Stage 2 and I'm afraid of the row thing where you stand on one leg and bring the dumbbells up while standing bent over on one leg (can't remember what it's called right now and too lazy to go fetch my book!). Anyway, now I'm all nervous that I'm going to fall over again and be known as "that woman that falls over a lot." 
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Replies
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I haven't had that happen to me, but then again I probably don't push myself as hard as I should. Be proud that you were trying to get a better burn!!! Great job! (I'm on the last stage right now..) Good news is that back squats aren't in the program again until stage 7!0
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don't worry about the one leg dumbbell row, you will definitely lose your balance and start to fall over but you should have plenty of time to stop yourself from falling! it's part of the territory with the balance moves.0
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The second time I did the rows they were way more stronger and balanced. I was so annoyed the first time. Just focus on a spot on the floor ahead and stare stare stare. You have totally got this :-)0
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Any chance you passed out? I read in "Starting strength" it can happen during lifts and is kind of dangerous. I don't remember the details about why though...and I didn't think it was common with squat, but maybe look into it. .Glad you are okay.0
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Thanks for all of the support ladies! I guess it's possible that I passed out, but how would I know if I did? I've never passed out before though and I was on the verge once over ten years ago and remember the warm sensation I felt prior to taking a seat. I didn't feel anything like that. Just like my body just gave out at the bottom of the squat. I'm really wondering if it was some sort of form issue. Anyways, I'm done with squats for now.
Thanks for the reassurance on the one leg dumbbell row thing. I have considered swapping it just because I'm dealing with an ear issue right now - seeing a specialist on Thursday to find out what's going on inside my ear. So I do worry that my balance might be a bit compromised right now. But I think I'll try it and see how it goes. Hopefully I'll stay up!0 -
Ouch! That sounds quite scary. Take it easy and maybe get someone in to spot you if you're nervous? The rows aren't too bad as, although I wobble, I don't lift much so it's less frightening than the heavy barbell.0
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Rule #1 - FIRST DO NO HARM.
Rule #2 - SAFETY BARS ARE KEY!
Do they have "safety bars" on your squat rack?? That can make sure that, if you end up "off-balance", the safety bars would prevent the weight from "falling" and actually hurting ANY part of your body!
I *do* congratulate you on 2 things:
1. trying to "deepen" the squat; and
2. pulling back on the weight once you realized it was too heavy for you (in order to keep proper form).
I really hate reading about "injuries" - I really hope you heal very, VERY quickly!
PS - I'm off balance A LOT on the "one-legged" moves....so, yes, I'm forever looking like the "chick-who-is-off-balance" ALL THE TIME at the gym, lol. I. DON'T. CARE.0 -
I don't know if the squat rack has safety bars or not. I'm not sure what that would look like. There's a bar along the sides towards the bottom I guess and now that I think about it, that kind of caught the bar. The bar didn't fall really - just rocked into the back of my neck. Unfortunately I never felt myself going off balance or starting to fall, so there was no point where I could've made a conscious effort to put the bar down. The thing is, I'm not even sure if the weight was too heavy or not as I'd used that weight the workout prior, but I'm also not sure if I'm going deep enough into my squat, which is why I tried to go a bit deeper. So I think when squats come up again - I think someone said they're there in a later stage - I'm going to back down on weight and start out just trying to get the squat deeper and THEN when I'm happy with how deep I'm going, increase the squat.
I am better now. The sore spot on the back of my head/neck is gone. Also, I did practice the one leg dumbbell row thing at home minus the dumbbells and I honestly think that as long as I do it right next to a bench (just in case) I should be just fine and have time to grab something if I feel unsteady. So I'm a LOT less nervous about that after physically trying it at home.
Thank you all for the concern. It was embarrassing, but I'm over it now I think. Although, I haven't been back to the gym yet since then. I should be there tonight if all the stars in my universe stay properly aligned (ie - nothing unexpected gets in my way).0 -
Are you stretching enough? I've fallen over before during a squat because of tightness in my hip flexors and shoulders. I just couldn't hold the right position.
That's the other point, you aren't the first and won't be the last to fall while squatting
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I had to switch from cross training shoes to converse all stars to better my balance. That has helped tremendously!0
