Trying to teach a friend to Squat

[nockits]

So the other day, I took a female friend of mine to the gym, and we had a workout together. However, she told me she never really did leg exercises (most of the time doing cardio stuff, and some arms with tiny dumbbells). So what did I do? I dragged her ass to the squat rack!

Now the thing is, I demonstrated how a proper squat should look like, and we did warm-ups, and stretches. So she took the bar (with no weight), and started squatting, almost got to parallel, and lost her balance (I caught her and the bar, don't worry). I tried to tell her different techniques, but none seemed to work too well. I wasn't sure if my methods weren't working because her centre of gravity is different from the male structure, or maybe she wasn't flexible enough (seeing how it was her first time). My bet is she isn't flexible enough, so I sent her home with some stretching exercises.

But I just want to ask your opinion on this, maybe you guys would know something that I don't that could help her with squats.

Thanks guys.
(Next time I'm introducing her to the magnificent deadlift.)

[bass slayer]

Id say the smith machine but then I might get shot, so I wont mention the SMITH MACHINE. What you could do instead of the SMITH MACHINE would be squats with dumbells just to get form and balance.

[WillNoble]

First...

Never, ever...EVER use the smith machine for any instruction on the squat.


Second...

Take the bar off of her back... With where she is, its too much weight to start with, try a broom handle or a thin piece of PVC or copper pipe


Third...

Begin teaching her to squat to a box, from there she will learn how to get to depth, and then you can correct any technique issues you see as they arise (knees going in, not getting the butt back enough, shins over toes, etc. etc.) As well as aiding in overall flexibility to get to parallel, or lower






again... NEVER use a smith machine, all this will do is teach poor form and cause injury...


those things have two uses... A coat rack, and for fat man pullups if you have no other option...

[Chris Rodgers]

WHy did she lose her balance? Was she going forward or backwards? You might have to change her sneakers. Most people have terrible squat form when learning. Flexibilty might be the issue, but most likely she just has to practice them often. Have her do bodyweight squats to a parallel(or below) box to learn. She can hold onto a pole or someone's hand to keep her balance at first until she gets the hang of it without. After that have her do the same with a broomstick or something similar. Once the technique is there go to the bar and so forth.


The smith machine is not the answer and my momma says they may be the devil. ;)

[Chris Rodgers]

Wow, Will is almsot as intelligent as I am. He's just a quicker typer. :burger:

[WillNoble]

Wow, Will is almsot as intelligent as I am. He's just a quicker typer. :burger:

fat trolls are faster typers, I read that in one of the Russian Texts...

[Notorious]

I thought this was a pretty good video for learning/teaching the squat.
http://thefitcast.com/?p=108

[WillNoble]

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[WillNoble]

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also an EPIC video on Louie speaking on the Box Squat:


http://macthrowvideo2.com/2006NTCALS.wmv

[nockits]

thanks guys, that seem might help. ill try the broomstick, and if that doesn't work, box squats for sure.

[WillNoble]

Box squats should be #1, followed by the broomstick. Much easier to coach a beginner off of a box...

[schmitty199]

Id recommend having her box squat for awhile to build some leg strength before you even attempt getting into an actual squat. But when you do, two things that I was coached to do that really helped me was focusing on keeping the weight on your heels and looking at the top of the mirror.. helps keep the back straight.

[beaverfootball]

when i'm warming up for my working sets in SS.. I still use just the bar for warm ups and sometimes a broomstick when i'm REALLY stiff or if its really cold out. feels like it eases my legs into the workout better.

[J.C.]

I tried teaching my sister how to squat over Christmas.

First of all, don't expect your friend to be perfect straight away. Some girls aren't as flexible as you think and the squat does require a fair amount of strength in both the muscles and the joints and ligaments. For a lightly built girl a 20Kg Olympic barbell will be very heavy at first. It takes some technique too.

Does your gym have any lighter barbells? Some girls at my gym use these smaller, lighter barbells for doing squats. Obviously you should get her onto the standard as quickly as possible, but when learning the technique, you'll need to start lighter. Built (if anybody remembers her...) also used to suggest goblet squats for females learning technique. You hold a dumbbell to your chest and then squat down. It will give her the chance to make some progression too. Keep using heavier dumbbells until she's strong enough to use the barbell with ease. It shouldn't take too long this way and is the easiest way of adding progressive resistance.

Stretch, stretch, stretch. Its become kind of fashionable to do no static stretching before lifting these days, but as a beginner it will really really help. It won't feel comfortable to her unless she's loose enough so I'd spend a long time with her beforehand stretching hamstrings, groin, hips and calves. When I was teaching my sister (who is very inflexible) I finally got her to squat to parallel by using a light bar, doing a couple reps then a couple minutes stretching, then a couple more reps, a few more minute stretching etc etc working on getting lower each time and finding a groove.

hope it helps. And props to your friend for squatting and deadlifting - she's just made a massive leap in exercise style! She instantly has more respect than 80% of all gym-goers.

[nockits]

Drummer, excellent advice! We did plenty of stretching before the squat, but not between sets. I'll try all of the above.
There are lighter bars, but they are the straight barbells used for curls (the shorter ones that weight around 20lbs). I was refraining from using this, as the length would change her grip on the bar. I'll look into using dumbbells.