How come squats are SO HARD for me?

Are you still working with the trainer? I know that for me my bench was my weakness. I think we all have a weakness that we just have to work through. I have been lifting heavy for 8 months and I just now am able to put up 210 (99kg) on bench, while my one rep back squat is 385. Mind you im 6'0 200lb male.

I say just keep working at it, and make sure to stay with the trainer so that your form is proper. You're fairly young and its new so just keep working and you'll slowly get there.

Doing a squat you have have good form and breathe properly while doing the lift. But it takes time to get to actually put up some weight. For me it helps doing sets of 5 and reps of 5 to increase strength. I am about 5'9 and 181lbs. Repping 225 on bench and repping 315 on squat and deadlift at about 420 as if right now. Just stay consistent and eat. Good luck on your goals!

sophzhr wrote: »

fernt21 wrote: »

Back Squatting places most of the emphasis on the posterior chain, glutes and hamstrings, but it is crucial that you maintain proper form with an upright back, so just like most exercises it does require core and lower back strength and stability. The front squat places a lot more emphasis on the core, low back and quads. Where are you fatiguing when you do the squats? do you feel stress in your back or are your legs unable to handle the load? When you say it feels awful, how so? Are you using a free barbell or are you using a smith machine? Using a smith machine can help as it stabilizes you a bit more than the free weights and can allow a greater range of motion. Do you have similar issues with other lower body moves (lunges, sumo squats, hip thrusts, donkey kicks, leg press?)

Thanks for the reply I'm completely sure that my back never rounds when I squat, but it doesn't stay completely vertical either...would you say this is an issue? It's more like at a 45 degree angle.
In terms of fatigue, it's less of a stress/burn in a certain area, and more like my entire body is struggling. My body shakes under the bar, and every rep I feel like I'm going to fail it (even though I never have) I've worked my way up to these weights slowly, so I'd hoped that it would not be so much of a struggle to just add 2.5kg each time...guess not I'm using a barbell btw, I'm not a fan of trying the smith machine really, at the advice of my trainer and my own preferences. I'm fine with other leg movements (except leg press, I didn't like the position at all.... I almost felt like it was compressing my lower back if that makes sense...)

First, a minor point to make is that the hamstrings don't have any significant change in length during the squat because they shorten at one joint and lengthen simultaneously at the other joint (they stretch at the hip and shorten at the knee). The opposite is true during lockout in that they stretch at the knee during knee extension and they shorten at the hip during hip extension. You can also look at EMG data analyzing hamstring activity during the squat and see that it's not huge.

http://www.strengtheory.com/hamstrings-the-most-overrated-muscle-group-for-the-squat/

But to your point:

Spine angle is going to be determined by individual segment lengths on your body as well as bar placement. The only general statements we can make would be that the barbell should exist roughly over the center of your foot during the squat, and in general, you will have more forward lean in a low bar squat vs high bar squat vs front squat (most upright squat). If you think about the requirement of the bar maintaining a position over the center of your foot you can see why this is the case.

I would have to see your squat to make any technical recommendations, if you'd like you can upload a video and PM it to me.

As for a general recommendation though, I'd consider squatting at very high frequency for motor learning. You may have to reduce the load or reduce the volume or both, but if you can squat 3+ days per week I would absolutely do it, even if some of that work is very light.

Remember that squatting is not strictly a function of raw strength, it is the demonstration of strength in the squat. In other words it is a skill that you are displaying strength with.

The skill component is quite high relative to something like a leg press, and acquiring proper technique (and getting very good at executing that proper technique) will make a HUGE difference in your ability to add weight to the barbell.

hey first of all don't panic. 2 or 3 months really isn't long at all in the scheme of things. Patience, and a progressive overload program like you are doing will see you succeed. It is a new skill you are trying to develop, so practice practice and more practice.

Re breathing, I hold my breath on the way down and in the hole, then sharply exhale on the way up. While I am at the top, waiting for the next rep, a slow and steady inhale and exhale, then rinse and repeat. Could you post a form video?

Get plenty of assistance exercises in to help with the core. Don't wear a belt. Front squats, split squats, goblet squats, and weighted planks to name a few.

How many times do you squat a week? Generally I'll do a low rep heavy day, then a high rep light day to practice form.

good luck!

sophzhr wrote: »

jemhh wrote: »

I had a ton of problems doing back squats last year. This is what has helped me:

- eating more. I've mostly eaten at maintenence this year, going up and down 5 lbs with a few short cuts in there. I've found that I just don't add much to my squat when eating in a deficit over 200ish calories.
- front squats. I didn't back squat at all from December until October.
- squatting 3-4 times per week, one heavy day, one light day, 1-2 medium days. Doing the movement over and over again makes it feel more natural. Three 15 rep sets of goblet squats on light days really helped with this.
- following a non- 5x5 program. I did Strong Curves (mostly 8+ reps) and 5/3/1 (lower reps but only 3 sets required on heaviest days.)
- glute work. Barbell hip thrusts, barbell glute bridges, RDLS with a focus on feeling it in the glutes.

Thanks for the suggestions! I eat around maintenance currently (I'm trying to lose fat, but I don't really care if it's at a snails pace) so hopefully it's not due to an lacking energy. Can I ask how often you added in glute work?

I forgot to add in a point about breathing and just edited it in above.

Direct glute work (hip thrusts, glute bridges, band abductions) 3x/week, twice on my lower body days and once on an upper body day or on a separate day. Remember to feel (engage) them during most lower body exercises and some upper body exercises (e.g., ohp.)

It's normal that your back is not vertical. This would not be even possible. Physics. Back bents a bit when you push ars back.

We all have different physiques, different genetics. So my advice to you is take it slow. When you say your body shakes at 40kg. Be happy with that. It's maximum you can give. Don't be discouraged and don't rush.

I have similar problem with my bench.

And as it was already said make sure you eat well. I can feel enormous difference at my workout performance depending on what I eat.

sophzhr wrote: »

Thanks for the reply I'm completely sure that my back never rounds when I squat, but it doesn't stay completely vertical either...would you say this is an issue? It's more like at a 45 degree angle.
In terms of fatigue, it's less of a stress/burn in a certain area, and more like my entire body is struggling. My body shakes under the bar, and every rep I feel like I'm going to fail it (even though I never have) I've worked my way up to these weights slowly, so I'd hoped that it would not be so much of a struggle to just add 2.5kg each time...guess not I'm using a barbell btw, I'm not a fan of trying the smith machine really, at the advice of my trainer and my own preferences. I'm fine with other leg movements (except leg press, I didn't like the position at all.... I almost felt like it was compressing my lower back if that makes sense...)