Girlfriend can't get depth without heel support

[Chode]

My Gf has started lifting with me and is doing well in everything but had a slow start with squat form. She can't seem to parallel squat without having something under her heels. Using 2.5kg plates atm, which are probably a little higher than standard oly shoes.

I'm going to keep her squatting with these and hopefully it will help stretch her out so she can squat unaided. I have a feeling tight calf muscles may be the problem?

Any help would be great. Cheers.

[veryhrm]

a) you deserve whatever you're going to get in this thread for phrasing things as you have.

b) If she wears heels every day it's definitely possible her calves are shortened (according to a study that was in the papers just recently), however i'm somewhat skeptical that that's the prob. You sure she's not bringing the knees too far forward ? (you may need to make friends w/ TUBOW or equivalent)

[Chode]

a) you deserve whatever you're going to get in this thread for phrasing things as you have.

b) If she wears heels every day it's definitely possible her calves are shortened (according to a study that was in the papers just recently), however i'm somewhat skeptical that that's the prob. You sure she's not bringing the knees too far forward ? (you may need to make friends w/ TUBOW or equivalent)

a) You are probably right. Although I'd prefer if people kept it witty, rather than the usual lonely limp dick verbal guff that gets thrown around on the intrawebs.

b) She doesn't wear heels much. Her knees seem ok. I'll TUBOW her tomorrow anyway (even I can be funny).

Has she tried the 'how would you piss in the woods and don't want it trickling down your legs stance'? Most lasses can get depth with unweighted squats easily doing this in my experience.

Will try this, although I have a feeling she will just come up on her toes.

[Gunnhild Bruno]

b) She doesn't wear heels much. Her knees seem ok. I'll TUBOW her tomorrow anyway (even I can be funny).

You shouldn’t need a TUBOW to see whether her knees travel forward too far. If you can’t see it on your own, have her post a form check and some of the more experienced folks on here can take a look.

When what you describe happens, it’s almost always because the person doesn’t understand that squatting isn’t about bending the legs. It’s about opening up the crotch and sinking the body down between the femurs.

Did you start using the teaching/learning method in the book, i.e., by starting with her learning the correct width stance, turning her toes out, squatting down, and pushing her knees out with her elbows?

[Dastardly]

What are her body proportions like? People with long legs and short torso will struggle to squat unless they have either exceptional ankle mobility or an elevated heel.

[RRod]

What are her body proportions like? People with long legs and short torso will struggle to squat unless they have either exceptional ankle mobility or an elevated heel.

True on this. I got my wife some of the higher-heel Adidas, and she was like "oh, THAT's how you guys can squat so easily". She has these "bad for squatting" proportions, and benefits from a decent heel.

[JohnnytheGeek]

I found this video from Dan John useful. Jump to ~4:00 to see a guy who couldn't goblet squat to depth, get there in about a minute or 2.

[Mr_Rogers]

True on this. I got my wife some of the higher-heel Adidas, and she was like "oh, THAT's how you guys can squat so easily". She has these "bad for squatting" proportions, and benefits from a decent heel.

I have some Powerlift trainers that I use. My wife has some ankle issues (scar tissue from an old surgery, currently working on mobility), I got her to try my shoes (we're both 5'10ish and I got the shoe a bit small so they fit her perfectly) and it really made a difference. I think the effective heel is ~.5" and I think she needs a bit more.

What Adidas shoes did you get her?

[RRod]

I have some Powerlift trainers that I use. My wife has some ankle issues (scar tissue from an old surgery, currently working on mobility), I got her to try my shoes (we're both 5'10ish and I got the shoe a bit small so they fit her perfectly) and it really made a difference. I think the effective heel is ~.5" and I think she needs a bit more.

What Adidas shoes did you get her?

The Adistar, which I think are in total like 1"? (including the extra material between the top of the heel and the insole).

[Mr_Rogers]

I may have to look into those, I think the actual heel on the PowerLifts are .75" (which would make the effective heel .65" not .5"). Thanks!