Kettlebell squats?

[Gayle]

Let me ask a question of the knowledgeable Gayles!

When you do the atg squats, do you change your stance from what we see on Cathe DVDs? Are the legs further apart than shoulder width approx? How does your balance differ as you go down and come back up? What sort of count for each rep do you recommend? Like a slow, 4 down-4 up? Do you still use barbell on shoulders, or do you prefer dumbells held in each hand at side for these deep squats? Which helps balance best? Seems like it might be the dumbells at side, but that would limit the total poundage.....

For sure, I have never seen the point of the superfast, shallow squats I just did on Saturday with Supersets. WTF?!?!?!?!?!?! And I am keen to avoid another knee injury and musclular imbalances........

Thanks ladies,

Clare

I can't quite get to ATG, like the OTHER Gayle , but when I do full squats in a back squat or front squat, my feet are at around shoulder width (you can play around with the width a little) and my feet are pointing about 30 degrees from center - the stance should feel natural and comfortable. I'll try to find an illustration for this. When I do something like overhead squats, my stance is a bit wider.

You should be well balanced on your whole foot, but pushing through the heel on the way up. No matter what the bar/dumbbell position is (I vary mine a lot), the position of the weight itself should be over the center of your feet, if you were to look at yourself sideways in a mirror while doing this. If your balance and form are good, that's where it'll end up naturally. I hope I'm making sense...I really need pictures to explain myself.

As for rep count, I generally use a slow and controlled 1-up/1-down.

Start with no weight/low weight (full air squats are quite bodacious in their own right) and really work on form. You'll quickly start to develop the hip/hamstring flexibility to get low comfortably. Developing that flexibility is a big factor.

Gayle (just Gayle )

 

[Miss Lee]

What, you mean like do squats in my 3" dress heels? I can actually do a full squat when I'm wearing heels... but I don't think they make sneakers with 3" heels.

That said... if I do elevate my heels in order to do a full squat, am I still getting the benefit of the full squat? Is it better to do it flat-footed? Would I be doing myself disservice by having my heels elevated, say, on a plank of wood or something? Just curious...

Well, if you try it in 3" heels please post a pic, would you? I'd love to see that!! LMAO!!!

Maybe you could raise your heels on a 2 X 4 or something like that. I'm not sure if you would get the FULL benefit, but you'd certainly get most of it! I primarily feel it in my hips, glutes and thighs and I don't think elevating your heels would minimize that. Hang on a sec and I'll try it both ways...

... Okay, I just did did 2 sets of squats -- one set with my feet flat on the floor and one set with my heels elevated on a step riser. I felt a little more emphasis on my quads when my heels were elevated but that was the only real difference I detected. I don't feel much of anything in my calves or achilles tendon area.

 

[kathryn]

I actually discussed this with my chiropractor one day.

According to him, there is more stress on the ligaments in the knee at the 90-degree angle than with a full squat, and if one can do a full squat with good form and no pain, it's probably preferable.

(He also mentioned that Las Vegas dealers often have back problems because they are constantly leaning forward at about a 10-20-degree angle, which puts all the stress on the ligaments of the back. It's actually safer to lean farther forward and let the muscles kick in.)

 

[banslug]

... Okay, I just did did 2 sets of squats -- one set with my feet flat on the floor and one set with my heels elevated on a step riser. I felt a little more emphasis on my quads when my heels were elevated but that was the only real difference I detected. I don't feel much of anything in my calves or achilles tendon area.

And that, my dear, is exactly why I like the heels elevated. I like hitting the 'center' of the quad this hard, every other LB workout!

Gayle

 

[maddiesmum]

Thanks both Gayles for your replies. You have confirmed what I was feeling: that the full, deep squat does not require form much different than the 90 degree angle squat Cathe performs, and that I shall approach them slowly, intuitively, feeling my way until I reach them with comfort and good form.

Thanks for giving me confidence!

Clare

 

[banslug]

Clare----good for you! Try it out. You may very well not like it, but I have a feeling that is you START lighter and go slowly, you'll love it (and what it does for your lower half).

Keep us posted!

Gayle

 

[kathryn]

That said... if I do elevate my heels in order to do a full squat, am I still getting the benefit of the full squat? Is it better to do it flat-footed? Would I be doing myself disservice by having my heels elevated, say, on a plank of wood or something? Just curious...

I wouldn't recommend doing squats with heels elevated. In addition to hitting the quad differently (not a bad thing) it can put more stress on the knees (bad thing). Just keep working to the level of depth you can get to, and it will improve overtime.

One technique to try is what Anthony Diluglio shows in some of his DvD's: at the bottom position, have your elbows inside your knees and kind of pry your legs open to open the hips. This can help you get deeper.