correct form on plie squats

[clareMc]

Cathe (and all):

could you advise me on correct form for a plie squat please?

With regular squats I understand that the aim is to keep your head and chest up, the weight in the heels, but as you go down, your buttocks do point out slightly behind you to keep a natural curve in your back and prevent injury.

What about with plie squats?

Is the aim to keep the back dead straight on plie squats or is it OK to have some curve of the back going on? I find it nearly impossible (with that barbell weight up there) to keep my back straight, it wants to do that little curvy thing that seems to be recommended with regular squats. It's not a severe curving, just a little. My question is: is this OK? Or does it constitute incorrect form?

(And please don't suggest keeping the barbell on the front of the body as you do in MIS, I have tried it and it makes my upper body too strained to execute the move. )

All advice welcome and thank you!

Clare

 

[Cathe Friedrich]

Hi Clare! Both stances are acceptable, so choose the one that is comfortable for you. Generally speaking, if you have greater range of motion in your pelvic and hip region (ie: your knees and toes are able to turn out to about 10 and 2 o'clock), you probably will have no discomfort with the straight back plie squat. But if your range of motion is limited in this area, then chances are you will turn your toes and knees more forward (around 11 and 1 oclock). If your knees and toes are more forward than having your buttocks aim back as you descend is probably more comfortable.

Overall, I feel that a wide stance, with more toe/knee turn out, and a deeper descend, will recruit more inner thigh muscle, but that is not what you should aim for if that position is uncomfortable for you. Take Care!

 

[clareMc]

Cathe:

thanks for this explanation, it makes sense. Funny thing is, I did ballet for years as a girl so you'd think I'd have no trouble wth this exercise! On the other hand, we never hoisted 40 pound barbells back then...

I noticed today in PS legs that Pat, at the back there, has the same stance I am talking about with the curvy lower back thing, so I guess if it works for her, then I will be OK.

I'll keep working on the range of motion and flexibility.

See ya,

Clare