Adult Toe Walker Wanting to Lift Heavy - Form Issue
TGDMJNoles
Posts: 26 Member
First post (hi everyone) and it may sound a bit odd. I am a 43 YO female who has been inspired by Sara and so many others on this board with their heavy lifting results. I am in the process of losing weight (have been doing Jillian Michaels BR and Leslie Sansone's Four Fast MIles) and getting some level of basic fitness. I am 5 ft 4 in and weigh approx 180 pounds (don't live by the scale and really am not a fan of it) and am seeing results in clothes and the way I look.
I want to start heavy lifting. I bought an Olympic barbell and about 300 pounds of weights this past week off Craig's List and my hubby is going to build me a power cage.
I have been a toe walker all my life and am having major problems with form for even basic body squats; I constantly feel like I have to lean forward big time when attempting to squat to offset what feels like me being off balance because I am supposed to squat with weight back on my heels. For me to put weight on my heels is totally foreign to me. I have huge calves and from what I have read there are a myriad of other issues from ankles to butt muscles that may be causing problems also. Needless to say I have been doing squats all wrong in the JMBR program because I am leaning forward so much. Hubby just keeps telling me to sit back and to drive my butt toward the ground and keep my back straight but it is not so easy as I constantly am off balance (or feel that way).
I am wondering if anyone has any suggestions. Should I see a doctor at this stage of being in my 40s? Should I try box squats so that hopefully I can convince myself that I won't fall?
I just feel I am in no way ready to start squatting with the barbell because I can't even do a proper body squat. It's very disappointing right now.
I want to start heavy lifting. I bought an Olympic barbell and about 300 pounds of weights this past week off Craig's List and my hubby is going to build me a power cage.
I have been a toe walker all my life and am having major problems with form for even basic body squats; I constantly feel like I have to lean forward big time when attempting to squat to offset what feels like me being off balance because I am supposed to squat with weight back on my heels. For me to put weight on my heels is totally foreign to me. I have huge calves and from what I have read there are a myriad of other issues from ankles to butt muscles that may be causing problems also. Needless to say I have been doing squats all wrong in the JMBR program because I am leaning forward so much. Hubby just keeps telling me to sit back and to drive my butt toward the ground and keep my back straight but it is not so easy as I constantly am off balance (or feel that way).
I am wondering if anyone has any suggestions. Should I see a doctor at this stage of being in my 40s? Should I try box squats so that hopefully I can convince myself that I won't fall?
I just feel I am in no way ready to start squatting with the barbell because I can't even do a proper body squat. It's very disappointing right now.
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Replies
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Chief_Rocka posted this in another thread in ETP. Perhaps maybe some of the techniques and exercises it lists will help you with your form.
http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/0 -
Ok, my first comment is sweeeeet re the weights and hubby!0
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A couple of things to try.
1) box squats as you mention
2) goblet squats, widening your stance a bit
3) put plates under your heels when you squat.
4) lightly hold something when you try bodyweight squats - it may be a confidence thing
It often is a either confidence, practice or flexibility issues. Or a combination of them.
Oh, and thank you
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I do think that going to a physiotherapist would be able to help you with the toe walking issue. I don't have that issue, but I was born with a genetic problem in my feet and legs (my youngest daughter had it also), that had to be corrected with casts and then special shoes when I was a baby. I started dancing when I was 11 and became very serious about it (I went on to be a dancer), but when I was 14, I had a growing problem in my knees and developed patella femoral syndrome. Then I was also injured in some serious car accidents. Anyway, my point is that I do still have issues with my feet, and trouble sometimes walking correctly (It also gets worse with stress, and it has gotten worse as I have gotten older). And going to physiotherapy has helped me a lot. I also have custom orthotics for my shoes that I got from the physio.0
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Thanks everyone for the advice. I definitely feel more stable with a wider stance with squatting and I think plates under my heels may definitely help with stability also while I learn correct form and build confidence.
I hope it doesn't take too long to learn proper form and correct these issues. My mind is so ready to get started and now I need to make sure my body is ready to start lifting.
I still may go see a sports med doc, too. I'm having left heel pain (actually for like 8 months so well before I started working out)...I'm thinking plantar fasciitis. It actually only feels good when I am working out.0 -
You might be a good candidate for real lifting shoes with a higher heel.0
