Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 01-08-2008, 07:05 PM   #1
Susie Rosenberg
Member
 
Join Date: Nov 2007
Posts: 91
Default Squat Coaching Question

I have a friend, a woman in her 50s new to weightlifting, who is having trouble squatting properly.

She's very flexible from doing a lot of yoga, it's not a flexibility problem.

She can do air squats very nicely, but put even a pvc pipe on her back, and when she goes down, her weight shifts forward, as if she's trying to carry the weight on a flat back.

She's usually really good at kinesthetic awareness, she's got great balance and good flexibility. This looks like some mental block. Usual cues of "chest up" and "weight on your heels" aren't helping.

Any suggestions as to how to coach her through this?

Susie
Susie Rosenberg is offline   Reply With Quote
Old 01-08-2008, 07:20 PM   #2
sarena kopciel
Senior Member
 
Join Date: Dec 2006
Posts: 674
Default

Quote:
Originally Posted by Susie Rosenberg View Post
I have a friend, a woman in her 50s new to weightlifting, who is having trouble squatting properly.

She's very flexible from doing a lot of yoga, it's not a flexibility problem.

She can do air squats very nicely, but put even a pvc pipe on her back, and when she goes down, her weight shifts forward, as if she's trying to carry the weight on a flat back.

She's usually really good at kinesthetic awareness, she's got great balance and good flexibility. This looks like some mental block. Usual cues of "chest up" and "weight on your heels" aren't helping.

Any suggestions as to how to coach her through this?

Susie
My simple 0.02cents for what it's worth!

What about placing your hand on her lumbar curve and play with it from that angle. Have her feel your hand and use that as a guideline for her to come up. Another thought would be haing her squat barefoot since perhaps the sneakers she is using have too mush cushion or bounce to them
sarena kopciel is offline   Reply With Quote
Old 01-08-2008, 08:00 PM   #3
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Start her with front squats, goblet squats, or wall squats.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 01-08-2008, 08:42 PM   #4
Justin Fricke
New Member
 
Join Date: Sep 2007
Location: Kansas City
Posts: 35
Default

what about having her face a wall with her feet like 2-3 inches away and do an overhead squat if she touches the wall she will have to keep her chest up butt down....if her knees hit the wall most likely a tight muscle in the calve....just my 2 cents there is video of this somewhere and since seeing i use it to help other learn the squat properly with out overkill terminology
Justin Fricke is offline   Reply With Quote
Old 01-09-2008, 05:30 AM   #5
Susie Rosenberg
Member
 
Join Date: Nov 2007
Posts: 91
Default

Great suggestions, thank you all!

Susie
Susie Rosenberg is offline   Reply With Quote
Old 01-09-2008, 08:32 AM   #6
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Quote:
Originally Posted by Justin Fricke View Post
what about having her face a wall with her feet like 2-3 inches away and do an overhead squat if she touches the wall she will have to keep her chest up butt down....if her knees hit the wall most likely a tight muscle in the calve....just my 2 cents there is video of this somewhere and since seeing i use it to help other learn the squat properly with out overkill terminology
2nd the OHS facing a wall...can't go forward with a wall in front of you....also put a box behind her (or chair, etc) to sit back on...and keep lowering the box until she no longer needs one. Force her to activate her posterior chain (aka her hamstrings) like she is "pulling" herself down by flexing her hams...not just dropping.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 01-09-2008, 04:18 PM   #7
Susie Rosenberg
Member
 
Join Date: Nov 2007
Posts: 91
Default

Quote:
Originally Posted by Mike ODonnell View Post
2nd the OHS facing a wall...can't go forward with a wall in front of you....also put a box behind her (or chair, etc) to sit back on...and keep lowering the box until she no longer needs one. Force her to activate her posterior chain (aka her hamstrings) like she is "pulling" herself down by flexing her hams...not just dropping.
Thanks a million....these are great suggestions.

I tried squatting against the wall today to see how it works, and I think that will be an excellent aid; also the mental picture of pulling back and down into the squat will be helpful.

You guys rock! Thank you.

Susie
Susie Rosenberg is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 06:27 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.