Yet another squat question

[jzomom]

Hi All,
I am heading into the second half of phase I tomorrow and figured I should ask this burning question I have regarding my squats. I work out alone so I can't have anyone film me. I know I am going deeper than I used to before this workout but I suspect I don't get full, perfect range of motion. I am doing some of the squat rx stretches to try and help. My question is this. Is it better to do the best I can with the range of motion I have, including heavier weights or do I need to wait until I have gotten full range to progress. I feel like using a lighter weight is not really getting me any further along so I have moved up so that it is challenging for the reps I am doing and then I work on the range of motion separate from that. Does that sound right?

[sveta]

Originally Posted by jzomom

Hi All,
I am heading into the second half of phase I tomorrow and figured I should ask this burning question I have regarding my squats. I work out alone so I can't have anyone film me. I know I am going deeper than I used to before this workout but I suspect I don't get full, perfect range of motion. I am doing some of the squat rx stretches to try and help. My question is this. Is it better to do the best I can with the range of motion I have, including heavier weights or do I need to wait until I have gotten full range to progress. I feel like using a lighter weight is not really getting me any further along so I have moved up so that it is challenging for the reps I am doing and then I work on the range of motion separate from that. Does that sound right?

How deep are you going?

[missjane]

Well, after reading Rippetoe's Starting Strength, I feel that you should get your form right before moving up in weight. At least, that's what I got out of it. For me, if I kept upping the weight before getting it down at the lower weight range, then I would just be setting myself for forever partial squatting. Now, I concentrate on depth and form, and not weight, knowing that the weight will come.

[jzomom]

I wish I could tell you how deep, I feel like I am at least parallel maybe a bit further but I also could be decieving myself, it is kind of hard to judge. I definitely see the logic in working on form first. I think I will try to get my dh to come to the gym on his day off and be my eyes.

[sveta]

Originally Posted by jzomom

I wish I could tell you how deep, I feel like I am at least parallel maybe a bit further but I also could be decieving myself, it is kind of hard to judge. I definitely see the logic in working on form first. I think I will try to get my dh to come to the gym on his day off and be my eyes.

Just watching form in a mirror helps me a lot...but I know some gyms don't have them all the way to the floor which is stupid but oh well.
I don't go too much beyond parralel as well; in fact, I'm going deep enough to be able to keep my lower back the right way. I understand that going deeper may have tons of benefit but at this point, my back's first

[beach_plums]

Do you go to a gym, or are you working out at home? If you're at a gym, is there anyone there that you can ask, such as a trainer? If you're at home, can you move a full length mirror into the room that you're working out in and watch yourself in that? I agree with Sveta, watching in a mirror really does help.

[Lisa~]

Working on form first is the standard company line answer and it's usually right. BUT, it does depend on why you're not getting depth. In most cases it's just about learning technique. So learn it first. But sometimes I'll get a client who's just so tight, but they've got great core strength. That client I'd load up because the load just pushes on their inflexibility and helps them get depth (assuming they can maintain neutral spine). If there's side-to-side differences in mobility though, you couldn't go that route. Then you'd have to work on prying and single-leg work first. Goblet squats are another good tool to get depth in a tight lower body.

Then, sometimes it's instability that keeps a person high in the squat. They're afraid they'll never come back up. Now we've got to stiffen them up. This client has to add load very cautiously and work on lots of core stiffness movements like planks, side planks and other stability work.

Just wanted to mix you all up a bit! HA!

Video would make it a lot easier to give you an effective answer. You can always set up a camera on a shelf, turn on the video and then go squat.

[jzomom]

To answer some questions, I do work out at a gym and I just need to get over myself and ask someone I guess. The mirrors don't go all the way to the floor and the squat rack is face on to the mirror so it is tought to tell how deep I get. I do think I have a reasonably strong core, at least in the abs and decent flexibility in my legs. My back is suspect and I wish I could see what my form is there, I don't know if it is weakness or inflexibility. My left leg is also weaker due to injury and surgery in the past and I think that affects my form as well. If I do squats without the bar and try to go butt to calves I seem to fall over either front or back. I am not a total klutz just a squatting klutz.

[jzomom]

So I stretched in the full squat position most of last night and this morning before my workout and I dropped my weight to 60# and I was definitely below parallel and felt the added difficulty of being there so I didn't miss the weight. Boy do I feel wimpy though. Wimpy but with good form.

[Lisa~]

Good form has to be grooved into place early on.

Wimpy can be improved on!

[ledove]

Originally Posted by Lisa~

Good form has to be grooved into place early on.

Wimpy can be improved on!

I'm gonna have to steal that for my siggy, Lisa~, especially since I'm grousing about feeling wimpy right now. :P