TESTOSTERONE NATION | Lady Friend Can't Squat Properly, Even Unweighted

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Lady Friend Can't Squat Properly, Even Unweighted		1

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AccipiterQ
Level 0

Join date: Feb 2008
Location: Massachusetts, USA
Posts: 3252

I have a female friend who's getting interested in lifting and asked for my help. Most of it went fine, except for squatting. Even unweighted when she goes to squat it's almost entirely knee bend/knees moving forward. If she tries to sit back into a squat she can't even make it within 5" of parallel before her body gives out and she falls backwards. Any suggestions from women who experienced the same thing?

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Charlie Horse
Level 0

Join date: Mar 2011
Location: British Columbia, CAN
Posts: 5826

AccipiterQ wrote:
I have a female friend who's getting interested in lifting and asked for my help. Most of it went fine, except for squatting. Even unweighted when she goes to squat it's almost entirely knee bend/knees moving forward. If she tries to sit back into a squat she can't even make it within 5" of parallel before her body gives out and she falls backwards. Any suggestions from women who experienced the same thing?

The more upright squats like front squat and sumo were easier for me. It is more of a sinking between the feet, instead of sitting back. It feels more natural.
Goblet squats are also very good for starting out(and they can be done BW), I do these as a part of my warm up.
http://www.T-Nation.com/...blet_squats_101

I'm not sure but I think it would be harder to do a sitting back squat without a barbell.

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AccipiterQ
Level 0

Join date: Feb 2008
Location: Massachusetts, USA
Posts: 3252

Thanks for the reply!

Also, her heels come up off the ground the closer she gets to parallel...any thoughts on that?

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Charlie Horse
Level 0

Join date: Mar 2011
Location: British Columbia, CAN
Posts: 5826

AccipiterQ wrote:
Thanks for the reply!

Also, her heels come up off the ground the closer she gets to parallel...any thoughts on that?

If her knees are driving forward(as she squats down) then it is a flexibility thing in her ankles, unless she is pitching forward then it's balance.

http://www.T-Nation.com/...ips_from_a_to_z
In this article there is a vid at the side with the title "This is a mobilization drill for the ankle." he is facing a wall with his toes pointed at the wall and then he touches his knee to the wall while keeping his heel down. You could try this to see how much flexibility she has in her ankles. She may need to get more flexible before try the back squat.

Probably if she's never done any training before bw stuff would be the best plus lots of stretching.

She can still do the goblet squats though. :-)

Most of the ladies on this site hang out in PW but most will probably tell you to get her to join T-Nation. Have you tried the beginners group? There are about 4 stickies in there with lots of links to article maybe you can find her a beginner program.

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AccipiterQ
Level 0

Join date: Feb 2008
Location: Massachusetts, USA
Posts: 3252

Thank you! I'll send her that way...do you know any ankle stretches?

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Charlie Horse
Level 0

Join date: Mar 2011
Location: British Columbia, CAN
Posts: 5826

AccipiterQ wrote:
Thank you! I'll send her that way...do you know any ankle stretches?

I've always had a problem with calf cramping so I have always had flexible calves because of all the stretching and this is where the flexibility for the squat is for the ankles. Lots of stretching for the calves.

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2busy
Level 4

Join date: Mar 2011
Location: Nebraska, USA
Posts: 4147

Charlie Horse wrote:

AccipiterQ wrote:
Thank you! I'll send her that way...do you know any ankle stretches?

You and those calves, CH... ;)

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inkcreep
Level 4

Join date: Oct 2007
Location:
Posts: 605

Charlie Horse wrote:

^^^^^ Exactly. I've never seen goblet squats fail at helping someone get their form down. Make sure she is barefoot also or at least wearing a very flat shoe.

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