Monthly Archives: May 2016

What I’ve learned from doing remedial squats

I’m still doing remedial squats. Squat 101. How to squat – the basics. I’m not going to lie, I haven’t enjoyed this process; last night in the gym I felt pretty demoralised when I compared myself (still squatting 60kg on the box after nearly 2 months) to everyone else (happily squatting away bigger weights, box-free). I know you’re not meant to compare yourself to others, but that’s not always easy when you’re in a competitive environment!

To recap, my coach is having me re-learn squatting to try to correct my poor form. He thinks (and I know) that I won’t squat more than my current best of 102.5kg with the form I’ve had previously. If I’m going to qualify for the senior British Classic again, I need to squat substantially more – preferably 110kg+. So back in March he said I would be squatting light weight, on a box, until I have completely nailed good squat form.

So here’s what I’ve learned from having to re-learn how to squat.

Unlearning my old squat technique has been hard

Seven years of lifting mean I have pretty strong muscle memory for how I used to squat. I’m now using a wider stance and concentrating on breaking at the knees & sitting back. Before, I used to tuck my bottom under as I squatted, and exaggeratedly sticking my butt out feels so odd – it also makes my lower back feel quite vulnerable. But that should strengthen with time.

I’m a bit worried about how well my new stance will translate once the box is taken away. At the moment, I’m placing my feet in relation to the box – once that visual cue is gone, will I remember where to put them? And of course, will I remember what being at depth feels like!? I’m currently not performing a full box squat – I’m more grazing the box with my bottom to establish what the correct depth is. Hopefully my body will remember where that is (eventually).

I hurt in a whole new set of muscles

Not surprisingly, the fact that I’m now trying to squat more with my legs and less with my back means my legs hurt more. Especially my inner thighs. My inner things used to hurt anyway, but now it’s like oh this HUUURTS.

Where I fasten my belt has made a big difference

This is an odd one. I am very short-waisted (and short) so my standard-size Titan Longhorn belt takes up most of the space between my hips and the underside of my boobs. I used to push my belt down onto the top of my hips, as I felt it provided the most lower-back support. But once I started squatting on the low box (which is really low), I found the belt cut into me at the bottom of the squat in a way which was intolerable. So I pulled the belt up to just under my boobs (it’s almost like an underbust corset!) and have found that I can squat much more comfortably and hit depth.

I have a question mark over whether this means my belt will provide much meaningful support to my lower back when I’m squatting heavy weights (so far I’ve only squatted 60kg), but I suppose I’ll have to try it & find out.

I still wear my belt pushed down onto my hips for deadlift.

It’s embarrassing, and a bit demoralising. Or should that be “humbling”?

I think the done thing is to say this experience has been humbling, but I’ve also found it really embarrassing. I’ve had people say at the gym things like “Are you still on the box?” which I know isn’t meant to embarrass me, but it kinda does. And my pride takes a dent whenever someone new comes to the gym and sees me struggling to squat 60kg for five reps, when I could squat 80kg for fives with my old technique.

Oh, did I mention? Using my new squat technique, 60kg feels like 80kg. It feels so heavy. So not only am I squatting lighter weights to work on my form, I’m also squatting those lighter weights because I just can’t squat as much as I used to. Waaaaaah!

It will be worth it in the long run, I hope

While I may not be able to squat as much as I did with my old technique, my coach assures me I will be squatting 120kg with perfect form once this process is over. Honestly, I’ll be happy with 110kg. Or 107.5kg. Or just anything over 102.5kg! Powerlifting is a marathon, not a sprint, after all.