Couch to 5K
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Squat Challenge Week One is Go!

Good afternoon Squatters.

Week one of the 30 Day Beginner Squat Challenge is up and running, or squatting, now, with full instructions. find it here:

teamrhomboid.com/team-rhomb...

If you did not read it, there was a detailed explanation yesterday of why squats are so good, which you can read here:

teamrhomboid.com/in-praise-...

Good luck, have fun and happy squatting!

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I am using my loo with the seat down as my chair. I know it will not move, with this confidence i have completed day 1.

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That's a really good idea, salmontess. Hadn't thought of that. Would you mind sharing that tip on the blog? I'm sure others would benefit from that idea.

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Done.

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It reminds us why we are doing it 😂

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Done. I have always given up on squats before because I feel they make my knees sore. Will go carefully and see if I have more joy this time (.. well maybe not 'joy'...).

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Pay particular heed to the advice about hingeing at the hips and tracking the knees over the ankles. The usual cause of knee pain while squatting is placing too much load on the knees and not on the hips.

There will be deep joy.

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Thank you. I will let you know should I encounter 'deep joy'!

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You know of course but there can be a problem locking knees?????

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I'm not sure what you mean. There is debate among weightlifters as to whether it is better to lock out the knees at the top position of the squat or whether it reduces the efficacy of the exercise by reducing the tension on the quads, but that is when under weight rather than air squatting. With a bodyweight squat it is no different to standing up normally.

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Licking on standing up makes my knees more achy than when I don’t but I am a complete novice

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I have never tried licking while standing up. It sounds quite racy.

The top position of the squat is not crucial with an airsquat so if it is more comfortable for you to keep your knees soft then by all means do so.

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It could be that some people are hyperextensive in the knees. I have the worlds tiniest knee caps (honestly I might check) so if I “lock” my knees, they actually go backwards a fair bit. I have to consciously make sure I’m not standing with legs straight, because that means they are actually bending backwards - then causing pain and problems!

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Anyhoo. Squats done sir!

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And that's all I have to say about that

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haha I *really* don't think I'm doing them right but I did try to follow the instructions and watch where my knees are in relation to ankles (in a handily placed mirror). Think I am sticking bum out + arching back a bit?! I don't have a suitable seat of any kind, but I might try and improvise.

Amused the cat, anyway.

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My dogs always try to join in when I exercise!

I used the toilet with the lid closed too, as it seemed to be just the right height.

20 squats done.

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I did my 20, plus a couple of "warm-up / try to check form" first, for better or worse - they are surely better than before but I definitely need to keep reading the instructions on Rig's blog! One thing I have got down pat is not putting weight forward, more like falling on my bum! Also I really felt it more trying to "pause" at the bottom rather than bouncing back up.

Bring on the 30...

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