Well anyway I tried new squats and it felt awful.
They were also still high and I feel really sad.
Maybe I should do front squats only or something. I’ve spent 10 years folding in half and hating myself and getting hip pain
Idk !!! *emotional
Of course they felt awful. They’re new and unfamiliar. You can’t change your setup and expect it to feel good immediately.
Do you think I should go to high bar instead ? I never thought depth would be a problem for me.
Hey Jenn
just caught up with your log.
Looks like things have started to go your way again, good to see.
Squat related, you initiates knees first, try initiate hips first.
Look at the videos again the last couple of inches is just your torso leaning forward, this lets the bar go too far forward, you have to try to keep the torso in the same angle all the way.
As Mark said try to move the bar higher, heck you could even squat high bar.
Most important don’t freak out about it. Keep practice and make minor adjustments along the way.
Best wishes for your 2020 Jenn
2 Likes
But if I iniate hips first wont that cue to sit back and not between ? Sitting back would be bad
@Spock81 I think you should make the smallest changes possible to get the result you want.
This is a really, really good pickup. I’m sorry I missed it the first time.
Exactly what @mortdk said, you bend your knees and then later stick your butt backwards instead of down. Doing this it is almost impossible to hit depth. It is nothing to do with the length of your femurs. Shifting the bar way down on your back doesn’t help, because nothing is going to let you hit depth when you’re just shoving your butt backwards.
Effectively, your solution is learning how to squat properly. Goblet squats are good for this, because they let you practice sitting back and down without leaning forward and sticking your butt backwards.
1 Like
I think I need to take a break from tormenting myself about this. Honestly, it’s been 12 years of crying over squats .
I’m going to start doing hip thrusts again, more single leg work, goblet squats, machines and pull throughs etc and see how I feel about my leg days . I’m sure I can still make them challenging and effective without squats as I have a tendency to get very worked up when essentially my goal is to be more defined and there are dozens of ways to get there .
Thanks for all the input everyone!!
2 Likes
You could also squat, as you have been, without worrying about the arbitrary “parallel” metric, which could mean several inches difference in ROM from person to person. Arnold squatted well above parallel. If you’re feeling good, and seeing results from your squatting, then what you posted in the video is ABSOLUTELY low enough for your purposes. If you’re not competing, I don’t see the point in killing yourself over the extra little bit.
2 Likes
Bar is so low.
Moves your COG back thus forces your forward lean.
It’s fine, but is likely limiting your leg strength, development and depth. Your back is taking on a lot of the action.
You do need to get the depth thing out of your head. You have enough depth to build plenty of strength and development.
I think it would benefit you however to work on a higher bar placement, and more of a ‘leg squat’ then this total body squat. I’m NOT saying abandon this pattern, just do some experimenting with your assistance/supplemental work.
You may be surprised with what you learn.
Stop freaking out about your squat style though. It’s good, and it’s yours. Embrace!
2 Likes
Is it at all possible that I’m just a glute dominant squatter ?
I can feel my glutes fire with every rep and my low back never gets tried or sore. Even with front squats I feel my glutes way more than I ever feel my quads. Could it be possible that my glutes are far stronger than my quads and it’s not so much that I’m not using my legs or what have you, I’m just using pretty much only my glutes ?
Of course. But your (very) low bar is excessively contributing.
Hey, this is just a friendly critique. If your squat feels good and you generally feel good, don’t change anything. It’s a very strong squat position.
1 Like
Ok I think that’s what I’ll do! Everyone’s squat is unique mine doesn’t have to be “wrong”.I’ll move the bar up over time and try to add more quad shit.
Thanks for chiming in !
I wouldn’t change much Jenn, don’t stress to much we all squat differently and there’s no real correct way to squat.
The most important cue I’ve come across is that the bar has to move in a straight line over mid foot.
If you like youtube coaches I like to watch Squat university
Here’s a link to one of the videos, I’m not sure if it’s allowed if not I’m sorry.
1 Like
Thank you friend !!
1 Like
You’re welcome Jenn and the best wishes for you in 2020.
1 Like
If that’s how you want to squat, have at it.
The bar is so low it’s forcing you to squat a certain way. Being a glute dominant squatter is just a way of saying the rest of your legs aren’t able to contribute. It could also be to do with the excessive arch you put in your back. Your back should be straight, not arched. I would raise the bar until its sitting in the middle of your rear delts or just below. Then sit back instead of leaning forward. Brace hard.
1 Like
Thanks for the input.
I am back to feeling as though I will never figure this shit out. Maybe it would best if I do not continue with squats after all.
I’m probably not capable of doing them properly
No offense, but that’s a bullshit excuse and you’re better than that.
You start by breaking shit down to the most basic point. Start with goblet squats. They’re fantastic for teaching a good squat movement: sitting back, opening knees, locking in your back, etc.
Then you work on learning how to brace properly. I was taught to go through the sequence of pull abs inwards away from belly button; then make like you’re holding your pee; then take a big breath into your gut/lower back; and finally squeeze your glutes while squeezing on the air.
Last you work on the actual squat. Top to bottom, before you even unrack you get under the bar and set yourself. Then you brace. Then you squeeze oranges in your armpits and make a hard double chin. THEN you unrack and take one foot back, then the other. Then you release the brace some and let the bar settle. Then you brace again, squeeze the oranges, make a double chin and FINALLY you squat. Repeat the brace and oranges and chin for every rep.
It’ll take a while to get that all working together naturally, but that’s also what will drive your squat way up.
1 Like
Ya but mentally I can’t deal with the anxiety anymore . It impacts my mental health severely and it doesnt need to because there are millions of exercises to make leg day a blast.
Your post legit made me cry, and what for? An exercise. I crushed my leg day and I still hate myself for this.
I have been trying to do this for over 10 years and I literally have not figured it out. I dont need to torture myself over this anymore for then sake of a single exercise.