Hey it's been a while since I've been on the forum. I come on to read from time to time. I've got a question I'm hoping someone can answer. My fiance has been lifting weights with me consistently for the past 2-3 months. She has made great improvements, but she is still lacking in the squat area. During one phase of our workouts, she was doing bodyweight squats for about the first month. We then switched to lunges the next month.
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Our latest phase calls for front or back (normal) squats. She tried the normal variation, but she is either falling forward and/or her knees are going past her toes. I told her to think of it like sitting in a chair. She did some light squats with my hand in her back to keep her from falling backward and still be able to work on proper form.
Should she just stick with bodyweight squats for now? Is there an alternative variation she could do that would be helpful in developing properly? I want her to learn the proper balance and technique without injuring herself.
First off, it's NOT bad to have knees go past their toes, that's a myth.. there's no way you can squat with an upright back & not go past your toes. All Olympic lifters do this.
But it does require getting used to & a lot of patience to build up strength & balance.
The goblet squat is a good option. Holding the weight in front gives a counterbalance against those tight hips. Try it out and let us know how it works.
Have her work on her form with bodyweight and facing a wall. Toes to the wall. Maybe even have her raise her arms into an overhead squat position to work her upper back flexibility.
if she feels like she's going to fall backwards when "sitting back" chances are that her hamstrings and PC are just weak which is perfectly normal for a beginner. FWIW, i think it's harder to get into a squat position without any weight (a bar) on your back.
IMO, i would work on single leg work so she can build up some leg strength while simultaneously working on her squat form. If she's having a hard time getting into position, chances are she's just not strong and/or she's too tight.
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I second the goblet squat option. I think it would be a good substitute for back squats. I would do goblet squats and gradually work the back squats in.
Goblet squats are great.. I still do them frequently as part of the dynamic warmup.
That is, with a kettle bell hanging down.. the actual goblet squat has you clench a db to the chest. To allow for enough depth I often stand on a step so the kb won't touch the floor.. I guess I could hold it up as well.
Goblet squats are great.. I still do them frequently as part of the dynamic warmup.
That is, with a kettle bell hanging down.. the actual goblet squat has you clench a db to the chest. To allow for enough depth I often stand on a step so the kb won't touch the floor.. I guess I could hold it up as well.
I get the best results right now from holding the KB up like a goblet in front of the chest. I also "rest" with my elbows pushing into the inside of my knees in the down position. It gives an intense stretch. Then do some more reps. I do it this way to get my back straighter.
But I can see that your way might allow for even more depth. Thanks for the tip.
With a dumbbell I always did it while holding it up.. with a kettle bell it just didn't seem natural to hold it up. Didn't think about resting with elbows pushing on inside of knees, that's where I use the static lateral lunges for.
Alternative to squats for beginner
Linear Mode
