question re: form on plie squats

[clareMc]

Hi everyone:

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 Cathe does 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

 

[susanz]

I would say it is okay to have a SLIGHT curve to your back with the weight on the back of your shoulders. Make sure your knees don't go over your toes and push up through your heel and inner thigh.Keep your chest and chin up. If your curving too much in the back your weight may be too much. Susan

 

[kathryn]

You should always keep natural lordosis (curve in your back), but you may not feel it as much when doing plié squats because of the leg position. The trick is to hold your core steady, without jutting out with your butt by curving your back, or tucking your hips under by rounding your back.

 

[Francine]

I just wanted to make a plie exercise suggestion. You could also try a sumo plie where you assume a plie postion stance holding one heavy dumbell with both hands grasped in front of you (dumbell is vertical) and proceed to squat down! Just another variation

 

[clareMc]

yes, this might work and thanks for the suggestion. But, I would have to go buy another heavy dumbell, more expense!!!!!!!!! Sigh.....

Actually I have noticed that Pat, the dark haired lady at the back in PS legs, has the same curve in the lower back during plie squats and she's on Cathe's video so her form must have been OK'd by Cathe... I'm gonna kep working on them because they do do such great things for the legs

Clare

 

[Francine]

Hi Clare! You could also try to bring another element into the plie with the dumbell by incorporating a calf raise to make it more intense with the weight that you currently have! You can work your way up by doing a plie with a right calf raise then come up then plie with a left calf raise--alternating then once you master that technique (and balance) try to do a plie with both calves raised and hold for a 2 count(one thousand one, one thousand two or for an added bonus pulses !
Hoepfully this added variation will be helpful to you and give you more out of your plies while working with what equipment you have!I too love what they do for the legs
Take care!

 

[clareMc]

Thank you Francine, that's so helpful. I can add more self-torture strategies to my legs workouts!!!!! :7

Clare