Slow and Heavy questions

[nancy324]

I'm on a S&H rotation now, and I'm loving it.

For some reason, though, I'm having trouble with plies. When I try to put my legs in plie position, it feels very unnatural and I feel like I might injure myself.

Also, my inner thighs don't seem to get that much of a workout. I feel like they could handle a lot more.

I must be missing something in the positioning. Or maybe holding the weight in front of me is throwing my positioning off??

Does this sound familiar to anyone?

Thanks.

-Nancy

 

[sharonm]

Hi Nancy,
If using the dumbbell in front feels weird, use your barbell. You can put it over your shoulders or hold it in front, cradled in your arms. You want your feet as wide as it feels comfortable, keeping your toes and knees in line. Only squat as low as it feels comfortable, everybody's range of motion is different. When you lift from the squat, push through your heels and squeeze the glutes. You should feel that inner thigh starting to work. I have a problem with side lunges where Cathe says we should feel the inner thigh. I never do on those but static plies, I do. This advice is what works for me and hopefully if can help you too.
I love the S/H series too. My favorite right now.

 

[getnfit@39]

I use a barbell on my shoulders for the plie squats in S&H. It allows me to go heavy (50-60#) and squat deeper.
I agree that if holding the db in front of you is uncomfortable, then try the move with a barbell. I used the barbell only because I didn't have a 40+# db, and holding 2-20#db or 2-25#db was too awkward.

Donna

 

[Cocomac]

Hi Nancy

I also do the S&H plies with the barbell. I wasn't getting much of a workout using the weights that I had either. I think I was bending forward too much while holding the weights. The barbell over the shoulder is more comfortable for me.


Donna M

 

[naughtoj]

Nancy..
You really have to step wide and try to kinda push your groin forward and turn you inner thighs forward as well. If you just step wide and do not concentrate on really pointing your toes to the sides and keeping your inner thighs facing forward I find that this move is too similar to a regular squat. If you really focus in you can successfully isolate the inner thigh. You may not be able to handle as much weight either once you do it correctly...
Janice

 

[naughtoj]

Yeah, and don't hold that weight in front of you. I find that that really hinders my ability to concentrate on my inner thighs..too much upper body involvement. Either hold dumbells or use a barbell..

 

[Jane P]

To do a wide plie requires a fair degree of natural openess in the hip joints which some people just don't have. Just use the widest stance that you can. You can always add some lying inner thigh exercises if you feel you need to work that area more.