Squats and coordination

jjblogs
jjblogs Posts: 327 Member
in Fitness and Exercise
So, my 15 year old is wanting to get in better shape. He's a big kid...about 6'1" and overweight but not obese. He'd like to lose some weight this summer before school starts again. He's watching what he eats, and trying to keep calories down.

Here's the problem. He's, unfortunately, pretty uncoordinated and not terribly flexible so squats, dead lifts, etc. are hard for him. Of course, he's walking, running, etc. But, he'd like to be doing more strength training as well. When I try to show him form (he also watched youtube for form) his body doesn't do what his head wants him to. The knees always seem to go over the toes or he seems to lose balance and start falling backwards.

Is there a book of exercises for the uncoordinated...lol?? Poor kid...he really wants to build some muscles, but his form is a mess. We aren't members of a gym atm so a trainer is out, and I'm not sure he'd go to one anyway because he wants to "get it right" before he hangs out at the gym. Must be a guy thing.

Any advise?

Replies

  • Myobi
    Myobi Posts: 129 Member
    Maybe have him modify the exercises at first by shortening the range of movement. Half squats instead of full squats, etc.

    Also, he could try Bob Harper's Inside Out Method: Pure Burn Super Strength. The beginner's workout goes over form really well, with female and male people to watch as an example. I fixed a lot of my problems with that video (I'm pretty uncoordinated myself). The video costs about $5 at his website or about $8 at Target.

    Edit: Should also probably mention that the exercises in the beginner's workout are more simplified and that Bob Harper has another video that is entirely for beginners that I haven't tried yet.
  • MeMyCatsandI
    MeMyCatsandI Posts: 704 Member
    What about spending some time with his phys ed teacher or one of the athletic coaches at school? (Assuming his school still has one or more of these!) Perhaps that person could help with form or would have some ideas of alternative exercises.
  • MonkeyFlower
    MonkeyFlower Posts: 92 Member
    He could try starting with some straight leg deadlights (you can look on YouTube) which require less coordination, also he can do some bench press…push ups / chin ups and pull ups will be great body weight exercises that he can start doing as well with no worries about coordination - good luck!
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Learn all exercises with perfect form without any weight first. If he can't squat without losing balance, have him hold onto a chair beside him. He'll get it with repetition. That's the key. Going over and over and over the same movement till he get the feel for it. Then ditch the chair.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • cjmas
    cjmas Posts: 63
    He needs to start stretching. Every day. He should do a 5-10 minute warm-up before he goes for his walk/run, and and spend several minutes stretching in between his warm-up and workout. (The more the better.) After he works out, he should stretch again. Every. Day. Stretching is crucial, and often young men ignore it.

    If there are power yoga classes near you, he should check them out. They may not be for him, but they may help. Personally, I hate the touchy-feely yoga classes, but LOVE the power yoga classes from a studio near me. (Another power yoga class I took? Not so much.) Anyways, yoga will increase flexibility, strength and coordination, so it's something to consider. (I don't really recommend videos, as your form could be terrible and you'd never know.)

    Good luck to your son!
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    My son (14) found a great bodyweight routine on 'nerd fitness'.

    He's coordination has improved because of it (and as niner say's the repetition).
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    He needs to start stretching. Every day. He should do a 5-10 minute warm-up before he goes for his walk/run, and and spend several minutes stretching in between his warm-up and workout. (The more the better.) After he works out, he should stretch again. Every. Day. Stretching is crucial, and often young men ignore it.

    If there are power yoga classes near you, he should check them out. They may not be for him, but they may help. Personally, I hate the touchy-feely yoga classes, but LOVE the power yoga classes from a studio near me. (Another power yoga class I took? Not so much.) Anyways, yoga will increase flexibility, strength and coordination, so it's something to consider. (I don't really recommend videos, as your form could be terrible and you'd never know.)

    Good luck to your son!
    While flexibility is important for many lifts, stretching itself isn't "crucial". In fact latest research shows that static stretching before exercise actually reduces the efficiency of the muscle to be worked.

    A.C.E. Certified Personal Trainer/Group Fitness Instructor
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • ishtar13
    ishtar13 Posts: 528 Member
    He can also check out http://www.mobilitywod.com/ that has some mobility exercises to help improve flexibility. And there's always yoga.
  • rowtard
    rowtard Posts: 9 Member
    Sounds weird but maybe he should try dancing ? I have no co-ordination skills at all ! But I've been doing Zumba now for 10 months and I have so much more confidence in my body
  • crrc78
    crrc78 Posts: 207 Member
    what about wall sits - that will give him the form of a squat - then move to doing it with a chair behind him where he almost sits down, then take away the chair and he'll be doing squats. Pilates/Yoga are definitely good ideas, and a lot of football players take dance classes to get better footwork skills. It's great that he's ready to make a change and that you're there to support him!
  • akjmart2002
    akjmart2002 Posts: 263 Member
    Taking a martial art class once or twice a week will also help him gain body control and coordination.


    Rock climbing will also, but then I'm very biased. ;)
  • jjblogs
    jjblogs Posts: 327 Member
    Thank you everyone! Very good stuff here. I will certainly pass it on to him!
  • LoveActually
    LoveActually Posts: 177 Member
    Learn all exercises with perfect form without any weight first. If he can't squat without losing balance, have him hold onto a chair beside him. He'll get it with repetition. That's the key. Going over and over and over the same movement till he get the feel for it. Then ditch the chair.

    Agreed! I can almost guarantee my balance and coordination was at one time, worse than his. Two out of the three neurological diseases that I have are the cause of my one time balance issues. I still have a little trouble here and there but after mastering the movement weightless first, and doing it over and over again, I got the hang of it. My biggest challenge was lunges but now I hoist a heavy *kitten* barbell up onto my shoulders and get to work.

    All the best to him, and you, during your journey to a healthier lifestyle.

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