Wall Squat modification idea . . .

Sunshine1528

Sunshine1528

Cathlete
I have seen a thread or two where a couple of you mentioned you couldn't do the wall squats w/weights because you were having a hard time bending down to pick up the weights again. After watching the move on CatheTV last night . . .

Had an idea - what about putting your step topper behind your feet and setting the weights down ontop of that when you stand back up. That way you wouldn't have to squat quite as low to pick them back up. I haven't tried it yet, but know my knees will not go past a 90' either so will have to modify myself.

If the topper doesn't work, a few tall phone books or something similar?
 
OHMIGOSH!

Jacque, I can't believe that you JUST posted this idea -- I used this exact trick on Friday when I did STS Disc 6 Legs, and I was coming onto the Forums to post the idea! :eek:

To do this, put the step topper exactly as Jacque says -- behind your feet, underneath your fanny right where you're squatting. It sounds funky, I know, but you'll have plenty of room because you should be starting your squat with your feet pretty far out in front of you -- say, at a 45-degree angle or even farther -- in order for your squat to end up being a nice, pretty L-shape at the bottom with your knees not jutting out over your toes. In fact, my step topper was even pulled out about 6 inches from the wall. I had to play with where I put it so that when I squatted and lowered my arms to put down the dumbbells it was right there waiting for me.

And, by the way, you could add risers, too, and gradually lower them as you got stronger.

This modification works like a charm, let me tell you. The 4 inches made a HUGE difference for me. When I did Disc 3 Legs last week I wasn't able to use any weight at all on this exercise. But using my step topper as a place to put the weights down, I was able to do the full set with very good form using 12's (and I maybe coulda done 15's). What a difference! :D
 
Another option: if you have kettlebells of the same size, you might try using those, as the handles will sit up higher than dumbbell handles would.
 
WOW - Great Idea

WOW - this is a great idea - I am going to try it with my step and risers and gradually work myself ot the point where I won't have to use them.

OK - so I put in my STS Disk 6 DVD and went directly to the wall squat section - I followed the suggestion and was able to squat down and pick up my weights off of the step with a set of riser underneath the step. I definately felt the burn and will be using the step until I can squat down to the floor to pick up my weights.
 
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I'm in an STS check-in at VF and one of the ladies in our group used a couple of yoga blocks (maybe 2 on each side) to rest the weights on so she didn't have to go down so far. Several of us have just been holding the weights and only going to 90 degrees.
 
This is probably a great question for Cathe to answer on Cathe TV.
Her pushup modifications helped me get through all those pushups rather than just stopping and watching like I wanted to.
The wall squats with wieghts and the right modifications will hopefully be addressed by Cathe at least during her check ins.
 
fit_fairy said:
Cathe did a segment on Cathe TV about the wall squat? Can you post a link? I thought I had watched all of the Cathe TV segment and didn't see that one.
Click to expand...

Catherine - Oops - I saw it on the Workout Manager board under Monthly Muscle Animations - after you watch the first segment there is a second one that is about squats. Go to 5:54 and it shows the wall squats.

Glad it seems to work ! Now I know before I have to do it . :p
 
That's a great idea. I can't go down that far without a hard time getting back up. Thanks for sharing.

Charlene
 
I have been standing my DB's vertically. Since they are tall in this position I can reach them easier. Maybe a yoga mat to stand on will help from slipping. Peggy
 
Don't know that this will help anyone, but after having such a hard time with wall squats. . . well the next day I was playing ball with my dog, Lark, and tried to squat LOOOWWW. Yep, I really could get back up! So, before I did disc 6 I tried a few adjustments. For me, changing the position of the stability ball made all the difference. I'd had it too low. I can still only pick up 3lb weights, but I can go all the way down and back up. I'm not sure if the depth of the squat is important but I sure feel it (yes, 3 days later) right where it counts. Oh, that would be after disc 9. How could I forget. Are wall squats in disc 12? OH NO. Maybe I should check?
 
great idea

i will definitely try this. it kills my knees to go that far down. i will use this idea for sure. these over 50 knees just can't take it.
cathy
 
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