Is this normal? - JP Fitness Forums

mommamiles · 02-23-2008, 06:28 PM

After the first workout I knew I needed to increase my weight in the squats. I did and feel great (95 to 135). I know it was way low on the first attempt just a little aprehensive about starting new. All this to bring me to my question--Is it normal to be able to lift relatively heavy in squats and only to be able to do my body weight on step-ups?
liesa

LisaS · 02-23-2008, 06:36 PM

yes. a couple of reasons come to my mind - others may have even more.
Step ups there is a lot of work for balance and stabilizing muscles. Plus - you have one leg already doing twice the weight that it does in a body weight squat just because the other leg is out of the picture.

rixatrix · 02-24-2008, 06:30 AM

How low are you going in your squats?

Lisa~ · 02-24-2008, 12:01 PM

Quote:

Originally Posted by rixatrix

How low are you going in your squats?

I wondered the same thing.

And while it's not uncommon to see someone who can squat a lot and still struggle with single-leg movements, it isn't desirable. It makes me suspect that there are some compensation patterns in your squat and those weaknesses are highlighted once you have to stand on a single leg. In a balanced system there would not be this much difference in performance.

Unilateral exercises will always be lighter than bilateral exercises and I don't know if there's ever been any way to measure by how much. But strengthening unilateral movements is an excellent way to bring the body into better muscular balance.

karenmc6 · 02-24-2008, 04:58 PM

i am in the same situation - i can squat (and deadlift) 155 with good form and depth, but i can only do decent step-ups with 10 pound dumbbells. part of the problem is stability issues in my right ankle which sustained a very nasty sprain several years ago, but the larger (pun intended) issue is one of sheer bulk. at 255, it takes a lot to get myself onto that bench. i almost cried when i saw that step-ups didn't go away in stage two!! karen

Ruthie · 02-25-2008, 01:12 PM

I am interested in this question because I seem to be a bit the other way round. I am squatting with about 65lbs which is relatively low compared to a lot of you, but can do step ups with around 20lbs in each hand. I think part of the reason that I can do the step ups better is because I have done a lot of Cathe Friedrich videos in the past and she does a lot of one leg work including step-ups, and so I have had lots of practice. However I'm wondering now if I am just being too cautious on the squats and if I can manage that on one leg, I ought to be able to squat with more?

Ruth

missjane · 02-25-2008, 01:16 PM

If you are doing 20 lbs with your steps, how high is your step? Have you tried a high step (a bench) and worked on not using your resting leg at all?

Ruthie · 02-25-2008, 01:25 PM

Quote:

Originally Posted by missjane

If you are doing 20 lbs with your steps, how high is your step? Have you tried a high step (a bench) and worked on not using your resting leg at all?

I am using a high step with 5 risers under it. Do you mean, not actually putting my resting leg on the floor at all? I only just touch down with the toe. I am not concerned that I can't find ways to make this exercise more difficult - I know that adding another riser would be pretty challenging and I would need to lower the weights, it's more that I am struck with the difference between this exercise for me and squats, and wondering if I need to do my squats differently. I have never done squats with more than 50lbs before this program because I didn't have a squat rack, but now I have got one so I am increasing, and it may just be that I need to build up.

Ruthie · 02-25-2008, 01:27 PM

Just checked the height of the high step and it's 14ins.

missjane · 02-25-2008, 01:49 PM

On a lower step, you don't have the full ROM that a higher step provides. If you go to a high step, you would have to drop your weight. Let's say you drop to 15 lb db's. That's 30 lbs total and with high step-ups, it's a one-legged move. So, that sounds about right to me.

However, for me, if I really concentrate on NOT letting my resting leg assist on a 20" step, 10 lb db's is about it for me. My squats are at about 75-85, depending on reps.

Lisa~ · 02-25-2008, 03:09 PM

Ruthie, I like the idea of raising the height of your step too, but I don't think that'll impact your squat all that much. My thoughts on the squats are that they are just a new lift for you. You'll build up in strength over time. Also, if you're very flexible you might have some instability issues that could limit your squat (maybe?). Just keep adding weight slowly as you feel confident to do so.

Ruthie · 02-25-2008, 03:40 PM

Thanks for the advice Lisa and MissJane. I'm not particularly flexible. I will continue building up with the squat.
I was planning to raise my step another 2in shortly because I haven't got much heavier dumbells. However 20in seems an awful lot - is that what I should be aiming for? Is it better to go for height over weight?
Thanks
Ruth

missjane · 02-25-2008, 03:42 PM

I think knee-height is where you want to be.

mommamiles · 02-25-2008, 05:11 PM

Lisa and Missjane

Thank you for the feedback. I am going deep into the squat and my step is at 20 inches. I am using 10lbs dumbbells in each hand while doing the step ups. I guess my "lovely" mass might have a little to do with it as well (230).

Thanks again for the insight- I am off to do Stage 1 4b as we speak
Liesa

prof41 · 02-25-2008, 06:50 PM

[quote=Ruthie;507070]I am using a high step with 5 risers under it. Do you mean, not actually putting my resting leg on the floor at all? I only just touch down with the toe.

Is this the way it should be done, with toe just touching the floor. I bring my resting leg completely down on the floor, pause and then lift again. I find it easier to concentrate on using my working leg this way.

I also tried again tonight using a higher step, the second step on a stairway, which puts my thigh at about parallel to the floor and there is no way I can get my working left to lift me up on this height w/o at least pushing a little bit with my toes of my resting leg. I really don't see how I will ever be able to do it.....

beach_plums · 02-25-2008, 10:24 PM

Quote:

Originally Posted by prof41

Is this the way it should be done, with toe just touching the floor. I bring my resting leg completely down on the floor, pause and then lift again. I find it easier to concentrate on using my working leg this way.

I bring my resting leg down to the floor too. I agree--it's easier to concentrate on using my working leg this way. I make certain to flex my foot on my resting leg, and pause on the way back up just to be sure I'm not cheating.

That said, I think that either way works, as long as you are using your working leg and not your resting leg.

Ruthie · 02-26-2008, 03:02 AM

[quote=prof41;507300]

Quote:

Originally Posted by Ruthie

I am using a high step with 5 risers under it. Do you mean, not actually putting my resting leg on the floor at all? I only just touch down with the toe.

Is this the way it should be done, with toe just touching the floor. I bring my resting leg completely down on the floor, pause and then lift again. I find it easier to concentrate on using my working leg this way.

I also tried again tonight using a higher step, the second step on a stairway, which puts my thigh at about parallel to the floor and there is no way I can get my working left to lift me up on this height w/o at least pushing a little bit with my toes of my resting leg. I really don't see how I will ever be able to do it.....

Sorry I'm misleading you here

- I don't "just" touch down with my toe at all - when I actually thought about how I did it I realised I just touch with my toe on top of the step but I actually step into half a squat with the back leg (although I don't put that foot flat) and then push up off that toe. I was thinking about this morning and thinking that I need to check in the book exactly what I should be doing.

I still think 20in is a bit high unless you are really tall - I measured my knee height and it's about 16in and I'm 5ft 5.

I'm trying to find a clip of how I learned to do it - if you look on collage video here Collage Search Results at "Gym style legs" and watch the clip there is a short section of them doing step ups with a resistance band. That is pretty much how I do although having a band alters it a bit. I would appreciate any comments or suggestions, now I'm getting paranoid about this exercise and I was quite happy before

missjane · 02-26-2008, 03:25 AM

You go into a half squat with which back leg? Your resting leg? It sounds like you are using it for some serious leverage, then.

Littlemermaidklb · 02-26-2008, 06:57 AM

Looking at the clip I think you're using too much back-leg leverage as well. As far as the height goes though, I'm with you... I'm only about 5'4" and the bench that comes to my knee is about 16inches, and I feel like it's "just right" for me if that makes sense.