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Old 04-23-2009, 03:05 PM   #1
Austin Bray
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gf starting cf

so I've been accompaniing my gf to her gym to help her get started. I had been trying to do SS with her but her balance and flexibility are currently so low that I can't seem to get a correct back squat from her.

I was thinking that I'll just have her do air squats for a few weeks until she gets used to the motion. Along with some PNF stretching I'm thinking that should help get her flexibility and balance on track.

any advice would be appreciated.
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Old 04-23-2009, 03:12 PM   #2
Jamie J. Skibicki
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Re: gf starting cf

Send in a video, I bet her feet are too close and she isn't pushing her knees out
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Old 04-23-2009, 03:22 PM   #3
Austin Bray
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Re: gf starting cf

neg, i've got her at about 35 degrees and her knees are tracking over her feet.

she can only hold the unweighted air squat position for a few seconds, her strength and balance are simply rock-bottom.
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Old 04-23-2009, 03:27 PM   #4
Jamie J. Skibicki
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Re: gf starting cf

Wow. Can she deadlift? I think this is the first time I have suggested that someone does air squats to get ready for weighted squats
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Old 04-23-2009, 03:29 PM   #5
Austin Bray
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Re: gf starting cf

she can deadlift, and she enjoys it, but she can't get her hips that far down when she does, it almost looks like a good-morning.

Last edited by Austin Bray; 04-23-2009 at 03:31 PM..
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Old 04-23-2009, 04:41 PM   #6
Katherine Derbyshire
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Re: gf starting cf

Is the problem that she can't get down low enough (flexibility), or that she falls over backwards if she does (balance, weight distribution)?

If the problem is balance, you might have her use a medicine ball as a check on where she's supposed to be. There's nothing wrong with my balance or flexibility, but I still had trouble at the very beginning: the emphasis on keeping back straight and weight back required a little bit of adjustment. Using a medicine ball let me adjust as needed without falling over. Once I figured out what it was supposed to feel like, I was fine.

Katherine
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Old 04-23-2009, 06:26 PM   #7
Austin Bray
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Re: gf starting cf

I don't understand, what were you doing with the medball?
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Old 04-23-2009, 07:08 PM   #8
Katherine Derbyshire
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Re: gf starting cf

Quote:
Originally Posted by Court Bray View Post
I don't understand, what were you doing with the medball?
Sitting on it. Or more precisely, using it as a guide to where the bottom of the squat should be, with sitting on it as an option to catch myself if I started to fall over backwards. I used one of the big 20# medicine balls, but you could also use a box, a stack of aerobics steps, or anything stable with the right height.

Do it close to a wall so that you hit the wall if you tip too far forward.

Katherine
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Old 04-23-2009, 08:55 PM   #9
Mike Case
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Re: gf starting cf

Also, try the "Smith Machine". It would be good to just getting her used to squatting, but use a low weight. It won't help with the instability because it is a straight up and down exercise, but it will get her started and used to the motion and then you can move to a regular squat with maybe say the bar.
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Old 04-23-2009, 09:36 PM   #10
Daniel Krull
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Re: gf starting cf

based on my newbie experience, go with the air squats. I have all the confidence in the world that I finally got a normal (not perfect) air squat to D-Ball after months of practice. I used to be so inflexible and I still am a little bit but way better then what I used to be.
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