Comments on: Lurn to squat good – E-ZY! http://www.stumptuous.com/lurn-to-squat-good-e-zy Mon, 06 Feb 2012 17:03:58 +0000 hourly 1 http://wordpress.org/?v=3.3 By: Mistress Krista http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-7134 Mistress Krista Fri, 07 Oct 2011 12:19:14 +0000 #comment-7134 @mhawk: Your stomach will "stick out" if your lumbar spine is correctly arched -- so you are just fine. Dan John likes to say you should "hang your belly between your knees" when you squat. As long as you don't have a sense of "collapsing" and going floppy -- if you stay "proud", head tall, chest up and out -- then you're just fine. Goblet squats are great for this anyway because they are largely self-correcting. If you go floppy you lose the dumbbell. @mhawk: Your stomach will “stick out” if your lumbar spine is correctly arched — so you are just fine. Dan John likes to say you should “hang your belly between your knees” when you squat. As long as you don’t have a sense of “collapsing” and going floppy — if you stay “proud”, head tall, chest up and out — then you’re just fine. Goblet squats are great for this anyway because they are largely self-correcting. If you go floppy you lose the dumbbell.

]]> By: mhawk http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-7132 mhawk Thu, 06 Oct 2011 16:55:59 +0000 #comment-7132 Hell MIstress Krista, I LOVE your website! So much useful information for women....I get so irritated when women believe "running" and cardio machines will get them into shape because they get "too bulky" when they lift weights.... I do have a question...i workout at home using dumb bells. When I squat I do goblet squats with my legs a little past shoulder width apart....when i decend and squat down, i think i get deep....but my issue is that my stomach doesn't stay tight at the bottom...my stomach sticks out. (i also have issues with anterior pelvic rotation)....does my stomach need to be tight at the bottom? How do i fix this? Hell MIstress Krista,

I LOVE your website! So much useful information for women….I get so irritated when women believe “running” and cardio machines will get them into shape because they get “too bulky” when they lift weights….

I do have a question…i workout at home using dumb bells. When I squat I do goblet squats with my legs a little past shoulder width apart….when i decend and squat down, i think i get deep….but my issue is that my stomach doesn’t stay tight at the bottom…my stomach sticks out. (i also have issues with anterior pelvic rotation)….does my stomach need to be tight at the bottom? How do i fix this?

]]> By: Bevaboo http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-5917 Bevaboo Thu, 17 Mar 2011 23:01:52 +0000 #comment-5917 Glad to hear that! I'm still quite weak (car accident), so I'm glad to hear that I may be able to work my way up to doing this the right way. You give me hope! Glad to hear that! I’m still quite weak (car accident), so I’m glad to hear that I may be able to work my way up to doing this the right way. You give me hope!

]]> By: Mistress Krista http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-5912 Mistress Krista Thu, 17 Mar 2011 10:26:35 +0000 #comment-5912 Bev: You do what you can with what you have. When I first started I could not do full depth either. My knee tendons would pop. However, I do suggest you try the railing or potty squat and focus on sitting waaaay back -- activating the glutes/hips/hamstrings as much as possible, rather than making this a knee/quad-dominant exercise. This may help. But really, you do what you can, trying your best. If you have a certain range, that's what you've got. And rock that range! Bev: You do what you can with what you have. When I first started I could not do full depth either. My knee tendons would pop. However, I do suggest you try the railing or potty squat and focus on sitting waaaay back — activating the glutes/hips/hamstrings as much as possible, rather than making this a knee/quad-dominant exercise. This may help.

But really, you do what you can, trying your best. If you have a certain range, that’s what you’ve got. And rock that range!

]]> By: Bevaboo http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-5910 Bevaboo Thu, 17 Mar 2011 02:22:44 +0000 #comment-5910 I was so excited when someone pointed my to your site and I saw your techniques. I thought, "Finally, someone to ease me into this!" Except, after trying Step One, I find that squatting that low is not an option for me. I have a rod in my femur, and I can feel my knee pop with each rep. So, crap! I was wondering if not squatting so low was an option, like if I just go as low as you do in Step Two, it doesn't hurt me at all. So, I figure I might be able to experiment with how low I can go without causing knee pain. Is that an option, or is that something I should get my ass kicked for, lol? I was so excited when someone pointed my to your site and I saw your techniques. I thought, “Finally, someone to ease me into this!” Except, after trying Step One, I find that squatting that low is not an option for me. I have a rod in my femur, and I can feel my knee pop with each rep. So, crap!

I was wondering if not squatting so low was an option, like if I just go as low as you do in Step Two, it doesn’t hurt me at all. So, I figure I might be able to experiment with how low I can go without causing knee pain. Is that an option, or is that something I should get my ass kicked for, lol?

]]> By: Mistress Krista http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-5116 Mistress Krista Mon, 25 Oct 2010 09:19:33 +0000 #comment-5116 Brooke: The first step is to solve the underlying problem. You can work around this injury but you need to solve the underlying biomechanical dysfunction too. Second, try this variation: http://www.youtube.com/watch?v=R7DBEjqNo8Y Third, you may get some relief from applying a rolling pin to your quad -- roll over the quad from knee to hip, focusing esp on the outer thigh just above the knee, and outer thigh just below the hip. Brooke: The first step is to solve the underlying problem. You can work around this injury but you need to solve the underlying biomechanical dysfunction too.

Second, try this variation:
http://www.youtube.com/watch?v=R7DBEjqNo8Y

Third, you may get some relief from applying a rolling pin to your quad — roll over the quad from knee to hip, focusing esp on the outer thigh just above the knee, and outer thigh just below the hip.

]]> By: brooke http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-5059 brooke Tue, 19 Oct 2010 14:51:20 +0000 #comment-5059 I used to squat a lot, then I had a baby and with c-section and all that I've been out of it for a while. Like 2 years. Now I have this chronic iliotibial band inflammation in my hip. It never get better except when I am completely inactive, and that is not an option. I've been told that squatting is bad for this particular ailment. My question is, how bad is bad? Is it really going to hurt me in the long-run? Is there some substitute for squatting? I live in a remote community with limited access to training equipment, no pool, no roads, etc. I used to squat a lot, then I had a baby and with c-section and all that I’ve been out of it for a while. Like 2 years.
Now I have this chronic iliotibial band inflammation in my hip. It never get better except when I am completely inactive, and that is not an option. I’ve been told that squatting is bad for this particular ailment. My question is, how bad is bad? Is it really going to hurt me in the long-run? Is there some substitute for squatting? I live in a remote community with limited access to training equipment, no pool, no roads, etc.

]]> By: Gwen http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-4579 Gwen Fri, 13 Aug 2010 00:36:07 +0000 #comment-4579 I had to give up doing squats because they just hurt my knees too much. I've hated not being able to squat. I've been using machines and doing leg lifts with free and ankle weights, all the time feeling like I'm just wasting way too much time doing endless reps. Then I read your articles. I thought, "All the way down? Not only will it not hurt my knees, it will help them? Okay. We'll see." I wanted to know where I was so I did three unweighted sets to failure, a set of 15, followed by a set of 10 followed by a set of 5. I feel fantastic. My knees feel perfect. I'm SO happy. I want to hunt down every single person who told me to stop at 90 degrees and pull a Tonya Harding on them. Seriously, 90 degrees is too painful to do but all the way down is no problem at all. Today was the wobbliest my legs have been in at least two years and I did it in a fraction of the time I usually spend on my legs. I can't begin to express my gratitude. Thank you so much! I had to give up doing squats because they just hurt my knees too much. I’ve hated not being able to squat. I’ve been using machines and doing leg lifts with free and ankle weights, all the time feeling like I’m just wasting way too much time doing endless reps.

Then I read your articles.

I thought, “All the way down? Not only will it not hurt my knees, it will help them? Okay. We’ll see.”

I wanted to know where I was so I did three unweighted sets to failure, a set of 15, followed by a set of 10 followed by a set of 5. I feel fantastic. My knees feel perfect. I’m SO happy. I want to hunt down every single person who told me to stop at 90 degrees and pull a Tonya Harding on them.

Seriously, 90 degrees is too painful to do but all the way down is no problem at all. Today was the wobbliest my legs have been in at least two years and I did it in a fraction of the time I usually spend on my legs.

I can’t begin to express my gratitude. Thank you so much!

]]> By: Mistress Krista http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-3443 Mistress Krista Mon, 19 Apr 2010 10:16:14 +0000 #comment-3443 Eliza, I'd suggest a superset of "step squats" plus heavy kettlebell/dumbbell swings or one-legged Romanian DLs. Use the "potty squat" illustrated here in step 2. Work down to a progressively lower box. Alternate it with a swing: http://www.stumptuous.com/cool-exercises-youve-probably-never-seen-before http://www.youtube.com/watch?v=cFOxzR3FiSQ Or the 1-leg RDL: http://www.youtube.com/watch?v=o0bYLQsFbjs Thus, set 1 - squats. Set 2 - swing or RDL. Set 3 - squats. Set 4 - swing or RDL. Go for as many rounds as you like. Eliza, I’d suggest a superset of “step squats” plus heavy kettlebell/dumbbell swings or one-legged Romanian DLs.

Use the “potty squat” illustrated here in step 2. Work down to a progressively lower box.

Alternate it with a swing:
http://www.stumptuous.com/cool-exercises-youve-probably-never-seen-before
http://www.youtube.com/watch?v=cFOxzR3FiSQ

Or the 1-leg RDL:
http://www.youtube.com/watch?v=o0bYLQsFbjs

Thus, set 1 – squats. Set 2 – swing or RDL. Set 3 – squats. Set 4 – swing or RDL. Go for as many rounds as you like.

]]> By: Eliza http://www.stumptuous.com/lurn-to-squat-good-e-zy/comment-page-1#comment-3428 Eliza Sat, 17 Apr 2010 14:56:35 +0000 #comment-3428 Hi Krista, I have some problems with my knee cartilage that prevent me from doing extreme leg angles. For example, a few weeks ago I really tried to push through doing some REAL depth split squats for the first time...and I heard sickly cracking sounds. Sure enough, in the next few days, bruises popped up around my knee caps. My leg/knee strength has SIGNIFICANTLY improved with the parallel squats (e.g. I can run on a treadmill at a decent clip without a lot of discomfort now)- but recently I've really noticed that they're starting to become less effective. What would be a natural progression that I could do that wouldn't (hopefully) kill my knees and improve my hamstring strength? (My quads are huge already by genetics and...just training, I guess. Don't get me wrong, I'm gonna keep training them, but I'd like to balance the strength loads so I don't get uneven.) Thanks! Hi Krista,

I have some problems with my knee cartilage that prevent me from doing extreme leg angles. For example, a few weeks ago I really tried to push through doing some REAL depth split squats for the first time…and I heard sickly cracking sounds. Sure enough, in the next few days, bruises popped up around my knee caps.

My leg/knee strength has SIGNIFICANTLY improved with the parallel squats (e.g. I can run on a treadmill at a decent clip without a lot of discomfort now)- but recently I’ve really noticed that they’re starting to become less effective. What would be a natural progression that I could do that wouldn’t (hopefully) kill my knees and improve my hamstring strength? (My quads are huge already by genetics and…just training, I guess. Don’t get me wrong, I’m gonna keep training them, but I’d like to balance the strength loads so I don’t get uneven.)

Thanks!

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