A new and different soreness
Calliope610
Posts: 3,783 Member
About 1 month ago, I posted a video of my squats and received very valuable feed-back.
I reviewing my video, your feed-back and viewing YouTube form tutorials, various blogs (GGS, etc), I have identified one major problem - I tend to "tip forward" in the bottom of my squat. I think that is the result of not maintaining a good core throughout the movement and not leaning/sitting back into my hips in the hole.
I have been working pretty much strictly on squat form with an unloaded bar during my last several workouts. I have corrected my grip (thumb over the bar instead of around the bar), concentrate on "squeezing" my shoulder blades together and keeping my elbows back and squatting slower, concentrating on keeping my core strong and upright. I can see some improvement, I'm not leaning near as much. I'm not squatting as deep, because I catch myself mid squat when I lose my core and I try to get my hips to "drop" into the hole, but am not having much luck yet. Although I am very impatient, I know that consistency in concentrating on form with pay off eventually.
Which brings me to the subject of my post, after yesterday's workout, I felt soreness in new places, my groin specifically. Before I always felt my quads, especially after some over zealous accessory leg presses. But last night, my glutes felt as if I had fallen and bruised my bum, and this morning I feel sore in my groin area (hip adductors?). Does this mean I have finally started to target and use the muscles that are supposed to be doing the work?
Also, here is the link to my original post with video, if anyone else would like to chime in with suggestions.
http://www.myfitnesspal.com/topics/show/1031856-squat-form-check-please-be-gentle
I reviewing my video, your feed-back and viewing YouTube form tutorials, various blogs (GGS, etc), I have identified one major problem - I tend to "tip forward" in the bottom of my squat. I think that is the result of not maintaining a good core throughout the movement and not leaning/sitting back into my hips in the hole.
I have been working pretty much strictly on squat form with an unloaded bar during my last several workouts. I have corrected my grip (thumb over the bar instead of around the bar), concentrate on "squeezing" my shoulder blades together and keeping my elbows back and squatting slower, concentrating on keeping my core strong and upright. I can see some improvement, I'm not leaning near as much. I'm not squatting as deep, because I catch myself mid squat when I lose my core and I try to get my hips to "drop" into the hole, but am not having much luck yet. Although I am very impatient, I know that consistency in concentrating on form with pay off eventually.
Which brings me to the subject of my post, after yesterday's workout, I felt soreness in new places, my groin specifically. Before I always felt my quads, especially after some over zealous accessory leg presses. But last night, my glutes felt as if I had fallen and bruised my bum, and this morning I feel sore in my groin area (hip adductors?). Does this mean I have finally started to target and use the muscles that are supposed to be doing the work?
Also, here is the link to my original post with video, if anyone else would like to chime in with suggestions.
http://www.myfitnesspal.com/topics/show/1031856-squat-form-check-please-be-gentle
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Replies
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Does this mean I have finally started to target and use the muscles that are supposed to be doing the work?
I'm going to go with "yes". Everything is supposed to be tightened when you lift, for every lift, the entire time you move that weight around. That's what stabilizes your body, supports the weights being moved about in space, and engages the musculature to do the work, rather than the skeletal system, ligaments, tendons and whatnot. If you let your muscles slack, something else has to make up for that. I lift much differently with everything tightened up than I do with anything permitted to slack.
Keep up the great work would be my advice. Sounds like you're doing it right. :flowerforyou:0 -
I,too, noticed groin/hip flexor pain for the first time after doing squats last week. Thought maybe I was doing them wrong or that my groin was too tight or something. Maybe it's normal?0
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I think so... I have more or less permanent DOMS in my lower butt and upper hammies. :ohwell:0
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I am feeling this SO much after Monday's squat session. I deloaded a while back and have been consciously working at getting deeper in the squat, too. So, I guess we're doing something right
I'm walking like I just returned from a long and bumpy horseback ride. 0 -
Bump to remind myself to finally take a video....0
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I'm not squatting as deep, because I catch myself mid squat when I lose my core and I try to get my hips to "drop" into the hole, but am not having much luck yet.
I think I am referring to the whole "hip hinge" action. Thanks to VegasBaby's posting of the video - hopefully that will help solve my problems.0 -
Yes, that sounds like you are starting to hit everything, instead of being quad dominant. Does your gym have any boxes or benches that you could put behind you? It might create a nice mental safety net if you know that you aren't going to fall backwards as you go down and work on that core strength. The worst that happens is that you will just sit, right? Keep up your hard work - it will really pay off when you start loading weight on that bar!0
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Hi just seen your video
Couple of pointers if they haven't been corrected yet:
1. With you bar position where it is I would look up more, it will help with the problem with pitching forward.
2. Depth, try taking a wider stance, as wide as a powerlifter or sumo squat but wider than shoulders. This may help engage your hip drive
happy lifting :drinker:0
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